Why a kettlebell?
The first question I ask a kettlebell training expert is: why kettlebell?
“Its advantage is that it is a projectile with a shifted center of gravity,” says Maria Larina. — For a dumbbell or barbell, it is located exactly in the center, but for a kettlebell it moves closer to the bottom, because there is a handle on top. This design allows the weight, unlike other projectiles, to seem to fly.” What's the use of a flying weight? Maria explains: training with a kettlebell involves smooth and rotational movements that are impossible with dumbbells. You have to not only work with weight, but also control the force of inertia. This requires more effort and - what is important - the effort of the whole body, rather than a separate muscle group .
“Kettlebell exercises are almost never aimed at isolated muscles,” says Maria. - At first glance, it seems that the arms are mainly working, but most often they are only a conductor of energy, and it is actually the abs, hips or buttocks that are working.
Kettlebell: what is it for and effectiveness
Kettlebell exercises are designed to train the entire body, developing functional strength, agility and endurance. Kettlebell training simultaneously provides strength and cardio, so with the help of this equipment you can strengthen muscles, burn fat and improve body contour.
Kettlebell training develops strength, endurance, agility and balance while challenging both your muscles and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called “pesa rusa” (literally “Russian weight”). In English, a kettlebell is called a kettlebell because it is shaped like a teapot.
Now kettlebell lifting has become widespread all over the world, but it is especially popular in the USA. Kettlebells are used by American athletes in both team and Olympic sports. Kettlebell exercises are often found in CrossFit and other ultra-intensive group programs. For example, Chris Hemsworth used weights in preparation for filming the movie Thor.
Features of kettlebell training
Kettlebell training is equally suitable for both men and women. Exercises with weights are especially often used in such areas as:
- high intensity interval training
- cardio training
- crossfit
- Tabata workouts
- team sports
Do not confuse kettlebell training with classic strength training for muscle growth. During a kettlebell exercise, you'll be focusing on the movements, not the muscles. Kettlebell training develops your functional strength, that is, it is more aimed at teaching motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities. This sports equipment is great not only for training in the gym, but also for training at home.
The effect of training with a kettlebell
Before talking with Maria, I had already tried an exercise with a kettlebell once - at a CrossFit . It was the so-called swing: we squatted, swung the kettlebell between our legs, and then stood up and pushed it forward to chest level. I easily completed just two sets of 10 reps, but my hips and buttocks hurt for several days.
“Don’t be afraid to lift weights, you’ll love it! - says Maria. — First of all, I appeal to women. It has always been believed that training with kettlebells is a man's domain, but this is not at all true. Try it - and the results will pleasantly surprise you!”
All workouts are quite short, but very effective. Classes combine strength training and intense fat burning. Studies have shown that in just 20 minutes of exercise you spend 230-250 kilocalories .
Precautions and Tips
Such exercises are combined with exercises that involve the use of your own weight:
- push-ups;
- pull-ups;
- squats.
Compact exercise equipment is also used. Exercises with weights within one workout are combined with jumping rope and exercises with a fitness band.
An important aspect is the power supply system. For breakfast, it is recommended to eat protein-rich foods and dishes.
Before training, you need to warm up well. This will warm up the muscles, increase their physiological capabilities and avoid damage. With an insufficient level of training, difficulties arise with bench press of a 16 kg weight. Precautionary measures require a secure grip of the heavy sports equipment with your palms. It is necessary to observe safety precautions so that the weight does not slip out of your hands and cause injury.
It is recommended to start regular training with a small weight, gradually increasing it as the muscular system strengthens and develops. Such activities are associated with an increased risk of injury. They require maximum attention, concentration and accuracy. Exercises with straight arms place excessive stress on ligaments and joints, which can lead to sprains or tears.
Who invented training with kettlebells?
All these features were noted in the late 90s by a former Soviet soldier, and now a consultant to the US Marine Corps and famous fitness instructor Pavel Tsatsouline . He began to develop kettlebell fitness in the USA: he took exercises from kettlebell lifting as a basis and came up with new ones in addition to them. Over the course of ten years, this movement quickly gained popularity, and now in the States there is already a system of certification of kettlebell fitness trainers, and Tsatsouline, as the founder of the discipline, all weightlifters simply call Pavel and are happy to get a photo with his handshake.
In Russia, the birthplace of kettlebell lifting, kettlebell fitness is just beginning to penetrate. Only a couple of fitness clubs develop it, and exercises with weights are also used in CrossFit training. But thanks to activists like Maria Larina, the situation can change very soon.
Equipment for training with kettlebells
If you have no training experience at all, Maria recommends starting to train with a 5-6 kg weight and increasing the weight to 8 kg as soon as possible. Those who are already confident in lifting weights need to start with 12 kg .
You can do kettlebell fitness in any comfortable sportswear, but there are special requirements for shoes. It's better not to have it at all. If working out barefoot is uncomfortable, then wear sneakers or flat-soled sneakers, as shock-absorbing running shoes will not work. When training with kettlebells, it is important to stand very firmly on the floor and feel the support in your heels. If the heel is raised, the center of gravity will shift forward, the exercise technique will be disrupted, and the load will be removed from the target muscles. For example, if the hamstring muscles are shortened, they will produce less work needed.
Execution technique
Let's talk directly about the technique of doing squats with a kettlebell. Kettlebell squats can be performed in several different ways. The kettlebell is held either in bent arms in front of the chest, or above the head, or between the legs, or on the shoulders.
The classic version is one in which the weight is held in front of the chest.
- Stand straight with your feet slightly wider than shoulder-width apart;
- Hold the kettlebell by the handle at chest level, with your arms bent at the elbows;
- As you inhale, try to keep your back straight, and at the same time do a squat. The depth of the squat depends on your flexibility - the greater the amplitude, the more load the muscles will receive, which means they will work better;
- You should squat so that your knees point in the same direction as your feet. Try not to extend your knees too far beyond your toes;
- Having reached the bottom point, stay there for a second;
- Then, placing emphasis on your heel, make an effort with your legs and return to the starting position.
Goblet squats with a kettlebell are good because they can be performed at home, a good replacement for a squat with a barbell. Despite the fact that less weight will be used here, they work well on the relief of the muscles, in particular the buttocks. Therefore, a squat with a kettlebell can be recommended not only for men, but also for girls.
To complicate this option, you can use two weights at once. To do this, take a weight in each hand, turning your palms towards each other.
Kettlebell exercises for women: a beautiful body in 20 minutes a day!
1. Kettlebell rotation
Warm-up exercise. Take the weight with both hands, place your feet shoulder-width apart, open your shoulders. Rotate the kettlebell around yourself, grabbing it with your other hand in front of you and behind your back. You can put your feet together and then you will increase the load on the buttocks. Rotate the kettlebell for 30 seconds in each direction.
2. Swing with two hands
Exercise for the muscles of the legs (emphasis on the back of the thigh) and buttocks, as well as for developing endurance. Stand with your feet slightly wider than shoulder-width apart, rest your weight on your heels, and place the kettlebell slightly in front of you. Push your hips back (like a deadlift) until you can comfortably grasp the kettlebell. Don't intentionally bend your knees - they should bend slightly following the movement of your hips. Maintaining the natural arch of your back, grasp the kettlebell with both hands. Swing the kettlebell between your legs, and then straighten your legs and body with a jerking motion. The weight should pass forward and upward between your legs and stop at chest level. Do not make any effort with your arms - the movement should occur through a jerk of your hips. Without slowing down, repeat the swing between your legs. Focus on sharply straightening your hips, tightening your abs and buttocks. Perform 15 repetitions.
3. Belt pull
Exercise for the back muscles. Grasp the kettlebell with one hand and step forward into a shallow lunge with your opposite leg. Place your free hand on your leg. Pull the kettlebell towards you, moving your elbow back. Keep your shoulders turned, your abs tense, and maintain the natural arch of your back. Perform 10 repetitions.
4. Repeat the swing
5. Repeat the row with your right hand.
6. Repeat the swing.
7. Standing press (“military press”)
Exercise for triceps and deltoid muscles. Bend your arm and lift the weight toward your shoulder. Hold the kettlebell without bending your wrist. Lower your free hand down, transfer your body weight to your heels. Press the weight upward until your arm is fully extended. In the upper position, turn your hand away from you, pointing your palm forward. Maintain tension in the muscles of the abs, buttocks and back. Pull your arm straight up, without leaning forward, so that there is no tilt in the shoulder joint. Perform one approach with only your left hand: with a weight of 4-5 kg - 10 repetitions, with a weight of 8 kg - 5 repetitions.
8. Repeat the swing.
9. Repeat the standing press with your right arm.
10. Repeat the swing.
11. Hot potatoes
Exercise for the abdominal muscles. Place your feet slightly wider than your shoulders and hold the weight in your hands upside down. Bend your arms and slowly transfer the weight from one hand to the other, holding it at approximately shoulder level. At the initial stage, the distance between the hands should be no more than 5 cm. Over time, you can increase both the distance and the speed of shifting. Be sure to keep your abdominal muscles tense. Perform for 1 minute.
12. Repeat the swing.
13. Repeat rotating the weights for 30 seconds in both directions.
14. Perform the final swing.
After completing the exercises, walk a little at a calm pace, then do stretching exercises for the muscles of the whole body.
Exercise 3: Push
- Reps: 10-12 on each side
- Approaches: 3
Starting position: Hold the kettlebell with one hand. Start the movement as if you were doing a swing from exercise 1: push your hips back and move the weight down between your legs.
Execution: swing the weight forward and up. Pull it closer to your body at shoulder level, and then push it up above your head, straightening your elbow. The handle of the weight should turn in your palm.
Repeat the exercise on the other side.
Tip: For this exercise, you should choose a light weight until you master the technique.
Use a light weight kettlebell until you perfect your technique.
