by Aimee P. Borda

This simple training tool, which is nothing else than a round shaped weight resembling a cannonball with a U-shaped handle, offers unique training opportunities. Working out with kettlebells provides a more well- rounded, functional training by giving you the opportunity to perform movements that include multiple joints (multijoint) as well as in different planes (multiplanar movements).

Kettlebell exercises are exercises for the entire body that, not only integrate all the body muscles but also stabilize the core.

Here are some of the benefits obtained from training with kettlebells:

• improves cardiovascular endurance, muscular strength and muscular
  endurance (particularly in the lower back, legs, and shoulders), as well as improving balance, flexibility, coordination, core strength and posture
• shortens the time needed for a complete workout session, since it recruits the entire body
• mimics real world activities, thus avoiding injuries when performing these activities
• increases grip strength

Here’s how a kettlebell works: As a result of the U-shaped handle, the center of mass extends beyond the user’s hand. With movements performed in all planes, the weight becomes dynamic, and the body must react to stabilize against the additional forces.

Here’s how a dumbbell works: It situates the center of mass in the hand, which allows the weight to remain constant throughout the exercise as the length and lever stay the same.

Working out with kettlebells involve large numbers of repetitions, each involving multiple muscles. Displacement of weight from one hand to the other requires the stabilizing muscles to engage more with each move than a dumbbell would with a similar move.

Accept the challenge and lose the fear, allowing yourself to experience this fitness training tool that engages the entire body all at once.  You will not regret it!

To your success,
Aimee

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