The kettlebell resembles a cannonball with a flat base and a handle for lifting. It was initially used in Girevoy Sport (or Russian weightlifting), a sport of Russian origin. However, Pavel Tsatsouline, a Russian who emigrated to the United States of America, introduced this equipment to the Western world during the 20th century.
With a cannonball shape attached to a handle that shifts the weight’s center of gravity away from the hand (unlike dumbbells), movements performed with the kettlebell require greater deceleration control; force control facilitates positions that otherwise be impossible.
This type of weight in a highly functional and convenient conditioning terrain for performance (functionality, strength, endurance) and aesthetic (tone, weight loss, functional hypertrophy) results.
The weight, ranging from 4kgs to 26kg, of a kettlebell is not evenly distributed, providing an “unstable force” for handling, the key to the effectiveness of kettlebell exercises.
Handling the coated kettlebell with two hands requires technique, especially so you don’t end up with any injuries because they can be cumbersome. While there are 6 kg or 8 kg, they can also weigh between 16 kg, 24 kg, and 32 kg. Do not hesitate at any time to ask your trainer for help, either in private indoor classes or at the gym. Training with kettlebells develops strength, increases muscle mass, works the core, challenges a range of motion, improves balance and proprioception. It also helps you lose weight.
Training with a coated kettlebell provides a significant involvement of muscles due to their movements, so we indeed get a fairly global work, strengthening our muscle mass and, therefore, can increase our basal metabolism. This, together with the right nutritional balance, can make us lose weight.
When you start training with kettlebells, you have to put aside the traditional view and methodology of weight training, as it is a different approach. Unlike a dumbbell, when you pick up a coated kettlebell, the center of gravity is external to your hand, which allows you to perform ballistic exercises, such as swings and lunges. This allows the dynamics of movement to be exceptional, i.e., the same exercise not only works in a specific muscle group but several muscle chains at the same time. Traditional dumbbells work a single muscle in isolation, unlike kettlebell training, where most movements require the work of the whole body.
In addition to accelerating metabolism and burning fat, kettlebell training also “tones muscles naturally and harmoniously, develops functional strength and endurance both physically and mentally, improves posture and increases flexibility, strengthens joints and connective tissue, reduces stress, and increases vital energy.
Recommended weights are up to 10kg for out-of-shape athletes, 16kg for more trained individuals, and up to 24kg for highly trained individuals. Besides, there are several finishes on the market: cast iron ones with handles of the same material, coated kettlebell with neoprene softens the impact on the floor, and finally small bags, which can be filled with sand or other specific materials, to vary the weight of the tool according to your needs.
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