Wow! I tried my first kettlebells workout the other day and believe it or not, my muscles are still sore - I love it!
Don't know what a kettlebell is? Don't worry, neither did I but I've been seeing them pop up in most gyms around the place.
Originally from Russia, the kettlebell or 'girya' looks somewhat like a cannonball with a handle attached. With its humble beginnings in rural Russia as a counter balance for weighing grain, it has also been used for decades by the Russian military and Olympic athlete training programs.
It is now regarded by fitness experts as the ultimate training tool for physical development and all-round fitness.
Available in 4kg weight increments (4kg, 8kg, etc up to 64kg) it's fun and able to be used easily and effectively by virtually anybody.
Unlike traditional weight-training exercises using dumbbells / barbells, I found the kettlebell training to be so much more dynamic and functional and it incorporated whole body movements which is fantastic for you as it:
- helps build strength in muscles
- increases both aerobic and anaerobic conditioning
- helps to develop whole body co-ordination
- improves balance and
- is also great for you mentally as you really have to think about what you're doing rather than doing just the traditional static exercises with dumbbells or barbells.
I've been told that a 30 minute kettlebells workout can be performed at 90% intensity - try running flat chat at 90% intensity for 30 minutes! Not likely!!
I'm so sold on kettlebells training and hope that you get the chance to try it too.
The most basic exercise I learnt was the two arm swing which forms the basis for many other variations like the snatch and the jerk (and for the more experienced, you can also show off and do one armed swings with flips and changing hands and all that fancy stuff they do in kettlebell competitions!).
Be really conscious of your body when you're doing these exercises as you want to ensure that you have the correct technique - the motion comes from your hamstrings and gluteal muscles and lower back rather than your quadriceps and arms.
So, start with the kettlebell gripped in both hands, with it hanging down the front of your body. You want to tilt forward from your hips, keeping your knees only slightly bent, like you're doing a deadlift and then thrust your hips to push them forwards so that you're contracting your gluteus maximus and medius as you bring the kettlebell up to about head height straight in front of you. Try to keep your arms straight but relaxed and use the momentum to really work your body. Do this for about 10 times and rest.
This one exercise has been more effective and definitely more fun than the conventional weight-training exercises that I've done before and I know it works because I can feel it!
So like with any other exercise, please remember to stretch when you're finished, keep your body warm and rehydrate yourself.
Personally, I think it's about time for a massage to help boost my muscle recovery and to help me to get through until my next kettlebells session! Can't wait!
Yours in health,
Mel
