Kettlebells why use them

Ballistics are fast, explosive movements, while grinds are slow and deliberate. This allows for a different type of training experience for faster results. While there are many great things about kettlebell training, one of the biggest benefits is that all of the exercises are essentially total body exercises.

This means you get total body strengthening and conditioning with one single tool. What I have found is that the kettlebell has become central to my training programs.

While I still use bodyweight exercises and barbell programs, kettlebells are an essential part of my training and what I teach today because they offer better results in less time. The time efficiency of training is another huge advantage of kettlebell training, as you can get amazing workouts in a very short time period. This is something I feel very strong about as a former physical therapist, because kettlebells actually teach you to move in a way that is better, stronger, and safer.

Unfortunately, many of us today lose some of our basic movements as a result of sedentary occupations and lifestyles. Kettlebells help us to reclaim our true movement and flexibility again. The Turkish get up is a great example of an exercise that teaches us to move better. Our patented Dark Iron Fitness lifting straps are made of durable cowhide suede and are the perfect accompaniment to kettlebells. Kettlebells are used for explosive workouts that combine strength training, cardiovascular fitness and flexibility while strengthening your core and improving flexibility.

Their numerous benefits include strength gain , endurance , flexibility and weight loss. Related: Kettlebells for Beginners. Many of the kettlebell lifts are variations of the classic Olympic lifts, with one huge difference.

Kettlebell ballistic lifts are much easier to learn than traditional Olympic lifts. Olympic Lifting is difficult to master, but with the kettlebells, some basic instruction can help anyone learn these lifts. Kettlebells are great for teaching proper speed from the hips — essential in power and speed sports, which is why they are a CrossFit staple.

Many of the movements and skills required in CrossFit focus on learning to have fast and effective hips. Kettlebell workouts differ from workouts using machines or dumbbells free weights because when you train with a machine you are forced to move in a predetermined path.

They are often referred to as one of the top 10 tools for physical strength and endurance training. One of the biggest benefits of kettlebell training is that all of the exercises are essentially total body exercises. You get total body strengthening and conditioning with one single tool. They come in several sizes: ranging from 8lbs, all the way up to lbs, for those who are very strong and experienced. Its odd center of gravity forces you to do more work involving your stabilizing muscles to create explosive movements with the bell.

Also, kettlebells are easier to use for front squats than a barbell, and you can learn one-arm kettlebell snatches faster than barbell snatches.

Enjoy the ease of use and appreciate that such a unique weight can help streamline other exercises you already do. Related: 22 Different Kettlebell Exercises. Kettlebell workout routines are safe , quick , full body workouts that do not strain joints or lead to other possible injuries often found with conventional weightlifting. Of course, injuries can still occur, but often they stem from the high-intensity aspect of the training.

Always practice correct form and safety in all exercises, but be content in the fact the kettlebell is one of the safer weights to work with. With a stronger grip, or the use of something like suede lifting straps , you can really get the most out of kettlebells. If you have previously been avoiding barbell exercises due to safety concerns, look into the kettlebell alternatives.

That means it works your muscles in the same way as when you do everyday activities, like picking up a toddler, carrying your laptop bag, hoisting a gallon of milk, or lugging a heavy grocery bag.

If swinging a weight around instead of holding it in your hand like a dumbbell seems intimidating, think of it like a heavier version of your purse, which carries the weight on the end of its strap, says Kleidman. We bet your purse or work bag will feel a lot lighter after a few kettlebell sessions anyway! The trainer can help you to learn proper form as well as be more creative with the movements, says Kleidman.

One major difference between traditional weights and kettlebells is that while you try to avoid "cheating" by using momentum in everyday dumbbell moves, kettlebells are all about creating—and controlling—momentum.

By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into big powerhouse muscles like your legs and butt and smaller stability muscles like your abs throughout the workout.

Make sure you start off with a total-body warm-up. Kleidman recommends going beyond walking or jogging to get your cardiovascular system and your muscles and joints loosened up. She recommends doing some shoulder rolls, squats, lunges, plank holds or push-ups on knees, if necessary , and jumping jacks before starting the kettlebell portion of your workout.