Kettlebell Exercises - The American Strength Training Institute

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Kettlebell Exercises

Russian Kettlebells can help you achieve stunning fat loss, maximum strength gains and huge strides in your overall strength and fitness conditioning . The Russians discovered early in the twentieth century that repetitive lifting using a kettlebell, which looks like a cannonball with a handle, was one of the best tools for complete physical development. These kettlebell exercises have been used for over one hundred years for those seeking an extra edge in strength and endurance training. They are made from cast iron and have a u-shaped handle and come in different weights and sizes.

Tests comparing two groups of college students – one using the standard army fitness programme of pull-ups, sprints and long-distance running and the experimental group using the kettlebell exercises found that the kettlebell group scored better in all of them. The skills that come from following a program of kettlebell exercises have application in everyday activities as well as fitness benefits.

The key to the effectiveness of kettlebell exercises is in the handle. Deceptively simple, this U-shaped handle creates additional leverage on the muscles when they are lifted, improving the ability of the different muscle groups to work together. When they are lifted and extended away from the body using the natural momentum thus set, up they provide a total workout in under an hour.

A program of kettlebell exercises also develops the ability to absorb ballistic shock and this becomes an excellent tool for rough sports like kickboxing, football and wrestling. The potential for peak performance in all sports such as golf, tennis, dancing and even yoga is also improved as all round body strength and fitness is increased.

Another huge bonus of following the program of kettlebell exercise is the unparalleled loss of weight that follows! One of the top Russian special forces coaches, Pavel Tsatsouline is a nationally ranked kettlbell lifter and to earn his ranking he had to lift a thirty two kilogram kettlebell forty times with one arm and forty with the other without a break!

Most human movements are more effective when momentum is directed and controlled and combining this with weight training the results are amplified significantly. To produce these benefits the kettlebell exercises must be taught by someone who has an experienced background in the sport and knows the pitfalls and techniques required. They must also be able to teach the safe lifting methods and have the ability to design a structured training schedule for effective training cycles.