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Why Kettlebell for Fitness?

What is Kettlebell?

Before understanding Kettlebells, let's understand fitness first. Many people who take fitness lessons have different understanding of the word fitness, let's be it Yoga, dance, lifting weights, running or something similar. Everyone takes the easiest way to achieve it. We need to understand that it's the wholesome way not just any single activity.

Throughout prehistoric time, man's quest for fitness has been driven by a desire to survive through hunting and gathering. Today, though no longer driven by subsistence requirements, fitness remains paramount to health and well-being.

More on Kettebells :

It looks like a solid cast iron kettle without a spout. It started life in rural Russia as a counterbalance for weighing grain. Russian peasants picked it up and swung it around for a bit of convenient weight training.

Over time, the Russian military understood its potential and started to use it, then Russian strongmen, weightlifters and wrestlers. Today it is regarded by fitness experts as the ultimate training tool for all-round fitness and physical development. Kettlebells are easy to use and recommended to learn under expert initially. Looking at you tube videos and executing the drills cannot help understand Kettlebells and related exercises.

Scientifically if done correctly, workouts like swing, clean and press or jerk, Kettlebell workouts covers endurance and strength training working simultaneously, we can say a ratio of (70:30 endurance to strength).

History :

traditional-kb-russia

Kettlebells are known as Girya in Russian, and the athletes that lift them are called Gireviks. Girevoy sport is a traditional Russian weight lifting sport, where maximal repetitions rather than maximal weight determines who is the champion.

In Russia, where Girevoy sports comes from the standard weight for measuring grain was a pood, the equivalent of 16kg. This weight measure set the competition weight for Girevoy sport that we know today.

Through 1870 to 1880, Doctor V. Kraevsky from St Petersburg gathered all sort of information about physical culture and the development of sports through his travels across Europe. His goal was to improve health and well being for the masses through physical culture. He introduced exercises with kettlebells and barbells to the Russian athletic circles in 1885 by opening the first weight training facility in Russia.

By the early 1900's, circus performer, physical culturists and strong men from around the world trained with kettlebells. While kettlebells slowly disappeared in the West in the second half of the century, they began to flourish in the former Soviet Union. Everyone from common people, to the military, to Olympic athletes trained with kettlebells.

It didn't take too long for the Russian military and government to realize the potential benefits of the humble kettlebell and spread their use across the nation. In 1981, an official Commission enforced mandatory kettlebell training for the masses, relying on kettlebells as an effective and yet simple tool to increase productivity and decrease health care costs.

During Soviet times, Girevoy sport spread rapidly in rural areas, in factories, among students, and in the army and navy.

In 1948, the "first" Kettlebell competition was attended by 200,000 people. From then on, kettlebells went from being used for general physical conditioning to a sport of its own. The needs for specific sport specialization lead to the modern competition kettlebell making its appearance in the 60's. Those bells are hollow and made of steel, and have the advantage of coming in one standard size, regardless of the weight.

Advantages :

  1. Great functional aspect to training involving entire body as a single unit, which also helps burn more calories for a given time then compared to other fitness tool.
  2. It is safe for any age, shape or size.
  3. Significantly increases mental strength.
  4. Optimum level of conditioning which gives a crossover effect in any sport. Like bodybuilding, marathon, tennis, wrestling, boxing, squash or any other sport.
  5. Easy to carry anywhere you travel, requires less space, also can be stored in any corner of house.
  6. Excellent tool to learn for personal trainers for home training.
  7. Strengthens lower back region & puts less stress on knee.
  8. Very effective for fat loss programs, as it involves multijoint compound movements.

 

Kettlebells for Women, A boon!

kbwoman Simran-Hotchandan

Kettlebells are the cannonball-shaped workout tools you should add to your routine if you want to get a leaner, tighter figure without spending much time.

Comparing with dumbbells which focus on single plan static movement are primarily used for muscle hypertrophy. Unlike Kettlebells in which centre of mass is offset from handle, helps to produce centrifugal force while you swing the bell, working on cardio and muscular system simultaneously.
When we talk about improving functional strength in women, imagine doing household work, running behind kids, shopping and lot of similar activity, you require strength with optimum level of cardiovascular system. Kettlebells has it all.

For instance, when you swing the kettlebell, every part of the body is involved in each and every rep. Your body is always doing something; either producing force (swinging it up) reducing force (as it swings between the legs) or reversing the load (as one goes from the backswing to the next rep). This leads to very high workloads with much lower perception of effort. Add in the acceleration forces (3-5 times the weight of the bell) and even the average person can do extraordinary workloads in very short order. You get benefitted a lot with such simple but yet much effective workout which is replication of day to day activity.

The essence of “functional” training is that is has a solid carryover to the real world. The body is indeed a linked, interconnected system and needs to be trained as such for maximum benefit. The kettlebell and our methods of swinging and lifting the bells maximize this functionality. Even picking the bells off the floor using the correct form will carry over to everyday life and make one stronger and more resilient.

Kettlebells also helps improve grip endurance or grip strength, means imagine carrying heavy baggage and climbing stairs for instance with bags, requires good grip, strength as well very good cardiovascular system. Kettlebells swings or snatch helps for grip endurance and work on cardio in great way.

Practicing swings and getups on a consistent basis will yield results to the average person that they just couldn’t get from virtually any other kind of training. Because there is no impact, and the training has core, stability and balance training built into its foundation, it is some of the safest strength training a person can do.
Swinging the bells lets you work your cardiovascular and muscular systems at the same time and can burn upwards of 20 to 30 calories per minute, which is not close to any other aerobic activity giving such overall workout and wholesome workout experience, which is indeed boom to women in nowadays stressful life.

 

Kettlebells, the right product!

Kettlebells come in 2 different sizes, casting and competition bells.

Casting bells are solild kettlebells. (Preferred bells)

casting-kb

Casting Bells

Solid kettlebells are made up of high grade cast iron. Those are coated with Epoxy coating and enamel coating with lacker to increase life of color.

Cannon ball size and diameter of handle increases as size of Kettlebell increases which makes cumbersome grip to lift which is disadvantage of casting solid kettlebells.

Competition bells are made up of Cast Steel and are hollow. (Preffered bells)

competition-Kb

Competition Bells

Irrespective of size of bells the outer diameter does not change but internal core varies, which makes the Kettlebells most effective and easy to use for members or athletes.

Thin handle with super finish and with International standard colour for different sizes of Kettlebells gives a big advantage on casting bells.

These are little expensive as compared to casting bells which is small disadvantage of comp bells.

Kettlebells to be avoided :

Rubber coated casting Kettlebells

rubbercoated plastic KB

 

These Kettlebells should be strictly avoided for several reasons.

  1. Rubber produces heat as we start doing cleans or jerks (repetitive movements). Kettlebells causes bruises on shoulder which is painful for members.
  2. Rubber on handle causes "step" on kettlebell which is once again very bad for cleans (for wrist) it causes bruise to wrist and can be painful.

Steel Handle Kettlebells

steel-handle-kb

 

 

These kbs don't have abrasion on handle which does not gives a good grip, so these too are non-std kettlebells, also these are rubber coated and does not suffice the need.


Plastic Kettlebells

plastic-KB

 

 


These are non-std kettlebells and does not suffice the need as the design is absurd, handle diameter varies and plastic does not absorb sweat. Design is non-std and should not be used for practice as it can cause injuries.


 

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