Recently, kettlebells have been incredibly popular!
"Pleasurably Intense and Highly Efficient, Kettlebell Training Is Truly Addictive!"
The most significant feature of a kettlebell lies in its design:
- It resembles a teapot.
- It's easy to lift with one go.
This shape causes the kettlebell's weight to be concentrated at the bottom of the spherical part, with the center of gravity slightly offset from the handle above. This requires users to control the kettlebell's movement during the exercise to maintain balance and stability.
Thus, kettlebells offer unique training characteristics that cannot be achieved with other 'uniform and symmetrically distributed' equipment like small dumbbells or barbells.
Next, I'll combine the most classic kettlebell exercise, the kettlebell swing, to discuss the distinctive features of kettlebell training.
I'll mention three benefits here that are supported by clear research conclusions:
Enhancing Explosive Power
A study compared the movement power of athletes during kettlebell swings and squats, finding that the peak and average power of kettlebell swings exceeded that of squats [2].
This means that during kettlebell swings, athletes can exert greater force at a faster pace, making it an excellent exercise for explosive power training.
Preventing Lower Limb Injuries
Researchers, by monitoring the electrical activity of the thigh muscles during kettlebell swings, discovered that the inner posterior part of the thigh muscles (semitendinosus and semimembranosus) are highly recruited during the exercise [3].
Therefore, if you also enjoy activities like running, cycling, hiking, or playing ball games, it's highly recommended to give kettlebell training a try!
Kettlebell swings can complement prone leg curls (which exercise the biceps femoris) to provide comprehensive training for the posterior thigh muscles, helping to stabilize the knee during running and jumping movements and reducing sports injuries caused by muscle strength imbalances.
Effectively Improving Whole-Body Muscle Strength and Aerobic Capacity
A study involving college students who performed kettlebell swings monitored changes in their heart rate and oxygen uptake during the exercise. The results showed that the average heart rate of the subjects reached 86.8% of their maximum heart rate and 65% of their maximum oxygen uptake [1].
(Translated into running, this could be the intensity of running at a high pace for 3 kilometers.)
According to guidelines from the American College of Sports Medicine, such training intensity is very effective for improving maximum oxygen uptake [4].
"Choose Between Kettlebell and Dumbbells, or Have Both!"
Now, having discussed the benefits of kettlebell training, how does it differ from our top fitness equipment - small dumbbells?
For beginners: A pair of small dumbbells is indispensable.
For advanced trainers: Kettlebells can add an extra flair to your full-body fat burning and shaping.
If your primary goal is home-based fat burning and shaping, or you're living in a dormitory, I sincerely recommend:Both!
If you're not confident in your strength or haven't exercised for a long time, you might be better off starting with a pair of small dumbbells.
For those just starting out, dumbbells are safer compared to kettlebells:
- Dumbbells have a more balanced weight and are easier to control.
- Kettlebell training requires more control and places higher demands on the trainee.
The saying "a pair of dumbbells to train the whole body" reflects the versatility of dumbbells to some extent. Whether it's for upper limb, shoulder, or back training, or for gluteal and leg exercises, dumbbells can cover it all and are also convenient for training different muscles on each side.
Although kettlebells can't train both sides simultaneously, they can, through movements like swings, train deep muscles and, due to their heavier weight, are more suitable for specific training movements such as goblet squats.
If you want to burn fat and shape your body more efficiently or add some fun and challenge to your workout, don't hesitate to try kettlebells!
Those who love kettlebells have a deep affection for them because, whether for home or gym training, kettlebells provide a unique and exhilarating experience. For example, the previously mentioned kettlebell swings, as well as kettlebell high pull push-ups, make full use of the kettlebell's structural characteristics to challenge the whole-body muscle group or for explosive power training, which is difficult to achieve with dumbbells.
"Pay Attention to Kettlebell Training: Master the Movement Details."
Now, there's just one last question left: How do you choose a kettlebell?
Perhaps many people's first reaction is "How heavy should I choose?"
In fact, I would suggest that you also consider the material as a dimension of your choice, or even prioritize it:
- Material: Hard kettlebells are usually more durable, while soft kettlebells are more beginner-friendly as they are safer when dropped, less likely to cause injury, and more suitable for home settings.
- Weight: When choosing the weight, use dumbbells as a reference and reduce the weight slightly. You can start with a lighter weight, such as 6kg or 8kg (for women with less strength, you can start with 4kg), which should be more than enough for most people to perform kettlebell swings.
When training with kettlebells, the standardization of movements is crucial. Be sure to learn the movements first!
For example, during kettlebell swings, it's important to maintain a neutral spine and avoid excessive leaning forward or backward during the movement. At the same time, the fluidity of the movement is also very important; maintain a smooth and continuous rhythm to avoid pauses in the movement.
