People often asked me the question, why am always using kettlebells? for training and if they better than dumbbells, and to be honest depending on what you are looking for and what you want to get out your workout, but I can’t truly say kettle bells are better than Dumbbells or the other way around. 90% percent of clients come me (Tranquillity 360 Fitness), to become more physically active, lose some fat and tone a few muscles where necessary, how I get them into that shape and what I used is totally up to me. Not to stray from the main topic of why I like using Kettlebells, I enjoy using kettlebell pure because they are versatile, easy to use and provided loads of benefits, and I want to think that most of my client enjoy, working out with them.
My Top Six Reason For Using Kettlebells;
1. KETTLEBELLS ARE PORTABLE.
Most people will refer to kettlebells as a hand-held gym because you can grab a couple bells and head to a private corner and get a lot of work done. Or since Covid-19 you can head outdoors, or into your living room or take them to the beach. The portability makes it possible to keep the Number 1 rule of fitness intact: Consistency!
2. KETTLEBELLS BUILD CARDIOVASCULAR ENDURANCE.
Working with Kettlebells, I don’t need a great deal of time to warm up a few dynamic stretches and straight in Kettlebell ballistic movements (clean, snatch, swing, jerk) build cardiovascular endurance that rivals running. I like to be time-efficient, build strength and improve heart health all at the same time with kettlebells. What I really like is that I can do some running when I want to (or need to) and really enjoy it because I am a conditioned kettlebell coach and endurance athlete , and I also used it effective to condition my athletes and clients.
3. KETTLEBELLS MAKE YOU STRONG.
No doubt that lifting heavy balls of iron will increase strength. The offset centre of gravity makes kettlebells an interesting challenge to the entire body. People appreciate how kettlebells work the posterior chain, including, for example, the glutes, abdominals, lats and hamstrings. We are not focusing on just one area of the body (no leg day, no arm day ... every day is whole-body day.) And this form of strong applies to moving/lifting heavy stuff and doing great stuff in daily life, understanding how to use posture, breathing and movement technique in and out of the gym.
4. KETTLEBELLS ARE TIME EFFICIENT.
As a coach often I get very little time to train myself and keep on top of my game, an hour is a long kettlebell workout. An hour and half are great though because you can do some mobility work that will make you an even stronger, more resilient athlete. But they are times when I only have 30 minutes, I would do, for example, 10 Turkish Getups. Have another few minute? Throw in 100 Single Arm Kettlebells swings (takes me about one song). I can combine the TGUs , swings, Snatch, squat and press with some warm-up and cool down time and be happy that I completed a challenging and impact training session in about 30 minutes, and I would be dripping
5 KETTLEBELLS CONDITION YOUR BODY FOR LIFE AND SPORT.
Personally, I can't think of another fitness system that will give someone the overall conditioning in a way that is manageable, sustainable and solidly rooted in exercise science. We are building sturdy people who value getting stronger, working toward becoming pain and injury-free, feeling energized, confident and who are less likely to get injured in the future. They live, work and play knowing that the kettlebell conditioning helps them to move with confidence and that translates into being their very best in their everyday life.
6. KETTLEBELLS CHALLENGE THE MIND.
There are many cues with each movement that require you to think. Thinking about how your body is moving keeps you safe and safely challenged. Learning to use kettlebells is intellectually interesting. You will also learn about your anatomy, as in what muscles you are using with different movements. After a while, the movements will become grooved into your muscle memory and you can build on those with additional mental challenges with more advanced movements and lifts.
I would say that if you learn in person from a certified kettlebell coach, the basic movements can be easy to do. If you are learning from a book or video, it is nearly impossible to get the nuances of the movement right. Learn from a certified coach (like me!) to prevent injury and I promise you will have fun too.
Explosive exercises, or exercises that test strength and speed, can improve physical performance during many fast-paced sports and may reduce an athlete's risk of injury during activities that involve high power outputs with quick acceleration, such as most racket and field sports. Explosive exercises can also assist in aiding fat loss, due to the fact the body working a maximal level
Explosive training is training that combines strength and speed to increase your power output. Explosive power drills are often used by athletes who need to generate a quick burst of maximal effort. This type of training is helpful for sports including football, track and field sports, court sports, and even cycling. However explosive training can benefit everyone.
The types of exercises used to build quick, explosive power are movements that require a maximum or near-maximum power output from the athlete in a short amount of time. The goal of explosive exercise training is to build enough power to ultimately move heavy weights very quickly, when we speak of heavy objects, your body weight is also classified as heavy object.
Research supports the idea that explosive (speed and strength) exercise builds athletic power but is more effective when combined with other types of training.
For example, in a study conducted on recreational endurance runners, researchers showed that mixed maximal and explosive strength training was more effective than traditional approaches (such as circuit training) in increasing overall fitness and adaptive processes that may be helpful when increasing training loads (such as when a runner is training for a marathon)
Other published reports suggest that in order to maximize strength, power, and speed of movement, a combination of heavy and light explosive exercise provides superior results when compared to either training style alone
Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws, or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also be used to build power but will limit the overall results to those muscle groups.
Exercises should be selected to match your fitness and sports goals, so keep in mind the principle of specificity of training. Your exercise choices should simulate the movement patterns of your sport.
If you increase your training slowly over time, listen to your body for warning signs of injury, and work with a qualified expert, it is unlikely that this training will lead to injury. In fact, some evidence suggests that the risk of injury in many high speed or power sports can be decreased by doing explosive exercise training on a regular basis.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.