Kettlebell or kettlebell everything you need to know
In recent years the kettlebell or kettlebell They have become one of the training gadgets that has entered the gyms most strongly and now also - for reasons that are not lost on us - they are conquering our domestic “gyms”.
Lovers of cross training are well aware of the multiple advantages of incorporating the use of the kettlebell into their workouts since thanks to its design it allows a differentiated work of the body muscles, increasing coordination, strength / resistance, flexibility, agility and balance , among other virtues.
Small and easy to store, kettlebells are perfect for laying out a good functional training plan at home as we will see next. As Pavel Tsatsouline, one of the best-known kettlebell trainers says, a kettlebell is "a complete gym held in one hand."
If you want to know what its characteristics are, the different models and weights, exercises and some shopping tips, you are in the right place.
Why train with kettlebell?
With a cannonball shape attached to a handle, the center of gravity of the weight is moved away from the hand (unlike the dumbbells), the movements performed with the kettlebell require greater control of the deceleration, control of force and facilitate positions that would otherwise be impossible.
This dynamism places this type of weight in a highly functional conditioning terrain and very effective to obtain performance (functionality, strength, endurance) and aesthetic results (tone, weight loss, functional hypertrophy).
The weight, which ranges from 4kgs to 26kg, of a kettlebell is not distributed evenly, providing "unstable force" for handling, key to the effectiveness of kettlebell exercises.
Origin of the kettlebell
The first kettlebell dates from the 18th century. Called "Russian girya", it was mainly used to weigh the harvest. The birth of the competitive sport of kettlebell lifting dates back to 1885, with the foundation of the "Amateur Athletics Circle". The Russian girya is traditionally measured by weight per pood, corresponding to 16.38 kilograms. The English term kettle bell has been in use since the early 20th century.
By their nature, typical kettlebell exercises develop strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. Basic movements, such as swing, start, and load, involve the entire body at once.
This combination makes exercise partially aerobic and more similar to high intensity interval training than traditional weight lifting. When training with high reps, the progression of kettlebells should start slowly to increase muscle endurance and prevent injury.
The Kettbell Swing, Windmill, Twist, Renegade Row, Slingsho, the snatch or snatch or the Turkish lift are some of the most popular exercises but there are countless of them. Much of the exercises can be carried out in two units, one for each hand. In this video you will find a battery of them:
Kettlebell: which to buy and what weight to choose
The recommended weights are up to 10kg for out of shape athletes, 16kg for more trained people and up to 24kg for highly trained individuals. In addition, there are quite a few finishes on the market: those of molten iron with handle of the same materialcovered models neoprene which softens the impact on the floor, avoiding ruining domestic surfaces, and finally small bags, which can be filled with sand or other materials specific, to vary the weight of the tool according to your needs.
We leave you the most outstanding model, taking into account the current low availability, with the best quality / price ratio: