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What are the Advantages of Lifting Kettlebell Weights?
Everyone knows about the dumbbells and the versatility they offer in bodybuilding workouts. But not everyone may be familiar with kettlebell weights, which is understandable, since they haven’t been around for as long as dumbbells. Also, kettlebells are not commonly found in homes whereas dumbbells are common additions to home fitness studios.
Kettlebell weights are traditional cast iron weights that basically look like cannonballs with handles. They have been growing in popularity in fitness circles over the recent years because of their benefits when it comes to the development of endurance and stamina. In 2009, kettlebells were named a hot fitness trend. Kettlebell exercises involve strength and cardio resistance.
In short, exercises using kettlebell weights are designed to develop functional strength. They are concentrated on muscles that are as important but not as visible as other muscles. Kettlebells can still, however, be used to train specific muscle groups as you prefer but the main design is on movements that involve flexibility, strength-building, and cardio.
Exercising with kettlebell weights is beneficial to mixed martial arts trainees. It helps you concentrate on overall strength and flexibility, making it ideal for a well-rounded cross-training program, without the necessity for long workout sessions. Heavier weights are usually used in kettlebell exercises to work on several muscle groups all at once.
Reasons Why You Should Try Kettlebells
Time-efficient. Kettlebell weights are a must-try for people who cannot commit several hours a week working out because of their busy schedules. Exercising for ten minutes a day with kettlebells is all you need. Kettlebell exercises are brief but you get cardio, strength training, and flexibility workouts at one go. It is a good way to stay in shape without sacrificing too much of your time.
Space-saving. You can use kettlebell weights in the backyard, the basement, a spare bedroom, and even in the park. Kettlebell exercises may be performed using one or two kettlebells. You only need minimal space to perform kettlebell exercises – a 6′ x 4′ vacant area at best. There is no better way to make better use of free space.
3 Great Kettlebell Exercises
The advantages of exercising with kettlebell weights do not end there. With kettlebells, you can perform many routines targeted towards muscle development in the chest, shoulders, abs, hamstrings, forearms, lats, and quadriceps. You can execute presses, jerks, rows, lunges, squats, dead lifts, and so on. The best and most popular kettlebell exercises are as follows:
Swing. The swing is the most basic of kettlebell exercises. The kettlebell is dead lifted to a lockout position and then tossed between and behind the legs while all the while keeping the back flat, the chest out, and the eyes looking forward.
Turkish Get-up (TGU). Like the swing, the TGU effectively simultaneously works out all the muscles in the body. It is executed in a much slower pace though for the advancement of supporting or foundational strength.
Goblet Squat. The goblet squat is said to be the easiest and safest way to learn and perform squats. The squat is considered a fundamental movement and strength is built up as you get better at it. Aside from this, the goblet squat improves hip mobility.