Kettlebells just came into the limelight recently, and studies have shown them to be completely different from dumbbells, as they provide more benefits. The weight of a kettlebell is centered in the middle of the ball, and can easily be substituted in exercises done with dumbbells. Although formerly used for weighing crops by farmers, kettlebells are now also used to improve strength, stamina and endurance. There are many other benefits of kettlebells that you should be aware of. Keep reading to learn more.
1. They produce greater power
Trainer Chip Smith says “while doing different compound movements, your hips are in a position to increase explosive power and can translate to improving performance on the field, court, and diamond. The ballistic movements of many kettlebell drills can be extremely effective at developing muscle force”. This is why kettlebells are effective for compound movements, especially those done in the Olympics.
2. They engage more muscles
The center mass of a kettlebell extends beyond the hand, unlike dumbbells which don’t. So, you can work through a greater range of motion than you would if you were using a dumbbell. This also helps to improve flexibility and mobility, as the load of the ball is in front of the handle.
3. They improve rotational strength
Kettlebells are designed to develop strength in the shoulders and hips, and they also help to stabilize the core. A perfect exercise for this is shoulder presses with lateral flexion. To do this, keep the kettlebell in your right hand at the shoulder, with your torso bent to the right and left arm extended straight up. Once that is done, bend your torso to the left and extend the kettlebell above your shoulder.
4. They improve posture
To carry kettlebells, you should have the proper posture. As time goes by, your body gets accustomed to the right posture, and your posture is improved. Kettlebells were formerly used by farmers to weigh crops, and they are more similar to a bucket than a dumbbell. So, you practically have to get into that farmer’s position carrying two buckets of water, and the right posture is needed to keep it balanced.
To get the most from kettlebells, it is best that you are consistent with the exercises. Within a few weeks, there will be noticeable changes.
image courtesy of : riversidekettlebells.com, mensfitness.com.