First
introduced in the 1700s by Russian strongmen, kettlebells were used in
techniques of swinging and lifting as a way to build strength, balance,
flexibility and endurance.
Some
exercises include one- and two-handed swings, snatches, cleans, presses, lunges
and Turkish get-ups.
You can
gain significant improvements in aerobic capacity, leg press, grip strength,
dynamic balance and core strength.
With
exercisers today looking for techniques that are efficient, effective and
uncomplicated, kettlebell training definitely fits the requirements.
Some
critics of kettlebell training warn that the explosive movements can be
dangerous to those who have back or shoulder problems, or a weak core. However,
if performed properly, training with kettlebells can be helpful for those same
troublesome areas, as they offer improved mobility, function and increased
strength for the muscles of the body as a whole. As with any training program,
foundational techniques must first be learned and mastered with a light amount
of weight and then carefully progressed to higher loads and larger volumes. If
the learning and mastery phases are skipped, the exerciser’s nervous system and
soft tissues are not allowed to adapt, which could result in injury.
This
activity is much like the types of movements one would expect to experience in
daily life. In addition, there is an emphasis on power, of which momentum is a
component, and evidence suggests that a steady decline in power is one hazard
of aging that is associated with increased risk for falling and decreased
overall function. Being able to control momentum in exercise and daily-life
activities means that the body is better prepared to receive and respond to a
variety of forces.
