Ballistic Exercises with Kettlebell for Full Body Workouts

The kettlebell  is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. The kettlebell’s center of mass is extended beyond the hand, similar to Indian club or ishi sashi which facilitates ballistic and swinging movements. Despite their apparent recent surge into the mainstream fitness, they have actually been around for hundreds of years, believed to have originated in Greece and then later used extensively in Russia. Typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.

A kettlebell looks like a cannon ball with a handle.  The shape of the kettlebell allows for unique positioning of the weight directly above your center and allows you to keep your hand and wrists in neutral alignment, which enable for greater endurance and longevity in the core lifts so that you can produce a much higher volume of exercise and thus greater conditioning and fitness. They are compact and only require a small amount of room to store them. Kettlebells are a great alternative to the normal dumbbells and barbells. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shovelling or farm work.

The effectiveness of kettlebells lies in their shape and the unique way in which they impact the human body. Kettlebell workouts tend to be full body workouts, which mean greater degree of muscle mass is used to translate to greater training effect, and more calories burned. The beauty of kettlebell training is that it teaches the body how to function as a complete unit, optimising co-ordination, balance and power while seriously working the core muscles. Kettlebells are so versatile and user friendly that they can be utilised by a trainee with no prior experience of gyms or anything fitness related, while they are also used by some of the best athletes in the world today. Kettlebell training is simple and can be defined by four basic exercises: the swing, the clean, the snatch and the press. Kettlebell training focuses on multi muscle and multi joint movements. This allows you to strengthen your body as a whole. Kettlebell training offers you something different, exciting and fun. It is accessible, portable and versatile. Kettlebells are easily affordable and don’t take up much space. The high intensity of kettlebell workouts improve general fitness and functional strength, which means you will improve your stamina.

Kettlebell training can improve your cardiovascular fitness. In kettlebell training you are optimizing certain movements, strengthening your joints and the muscles as a group which actually reduces your risk of injury. Kettlebell workouts are great for burning body fat. Kettlebell exercises can burn twice as many calories per minute than traditional aerobic exercises. Exercising regularly with kettlebells will give you a lean body with toned muscles. Your body will become flexibile without having to spend time stretching. A well designed ketllebell routine not only increases your muscular flexibility, it also strengthens the muscles around your joints and develops joint stability. Kettlebell training could be the road to total fitness.

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Jigney Bhachech

This post has been written by Jigney Bhachech for Worldfitness – an online store of gym equipments and fitness equipments based in Australia. Here, you will find various home gym equipments as well as commercial grade gym equipments of highest standards and quality.

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