Kettlebell: a powerful fitness tool with many facets

Because of that, push quiet ball: With the Kettlebell Ball-dumbbell can train all major muscle groups of the upper body and the arms and shoulders targeted. The ball made of cast iron is equipped with a solid handle, which allows a variety of motion sequences: from sticking and lifting to powerful turns!

Kettlebell versus dumbbell: the difference

At the end of the 19th century, practical ball dumbbells gained increasing popularity among weight training athletes and gymnastic associations. While the exact origin of the compact sports equipment remains unclear, the looks Kettlebell Especially in Russia and the former Soviet Union back to a long tradition. Russian „muscle men“ made the ball public at their performances in the circus, and military and competitive sports profited from the intense training. Since the 21st century and especially with the beginning of CrossFit enthusiasm drew the Kettlebell also in studios as well as the home training area as a training device. Unlike the use of conventional dumbbells trained the Kettlebell – in case of correct execution – the body holistically. The swinging movements stress connected muscle chains. Dumbbell training, on the other hand, usually focuses on isolated muscle groups. The three-dimensional movements demand the supportive muscles. This strengthens especially the middle, so the important „Core“ area. The result is a functional training that builds the muscles and also improves speed and coordination. Depending on the type of workout, kettlebells also enable targeted endurance training.

Exercise properly with the Kettlebell

One of Kettlebell’s modern sports applications is the specific kettlebell training. In addition, the ball dumbbell also acts as a practical weight with handle for numerous exercises of strength training. Also during stretching there is a possibility to supportively „to give a ball“. The group of conventional muscle-building exercises include squats, lunges or even deadlifts, where even higher weight can be well grasped thanks to the practical shape. Here, the focus is on the intensification of self-weight exercises by the kettlebell is held stable during the execution – similar to, for example, a barbell, Targeted kettlebell training is instead composed of short exercise sequences, which in turn consists of swinging and braking the ball weight. These are complex exercises that should be learned as a new sport – through intensive study of the topic. If you do not want to integrate the kettlebell as an extra weight in your training plan, but also want to complete the typical swing exercises independently, is best advised with a professional introduction by a trained coach – otherwise injuries threaten. In addition, as with almost any sport, it is important to start with lighter procedures and gradually build on progress. Such a professional and at least twice a week kettlebell training can be achieved particularly fast success.

Gym in ball shape

Meanwhile, the trade offers a variety of kettlebells between 4 and 50 kilograms per piece. The individually preferred weight of course depends heavily on your own workout plans. As a guideline, a beginner in kettlebell training should start with a lesser mass, until the movements are learned clean. As extra weight in weight training, more kilos make for more challenge – and can be handled well by the practical form. With the mass also commonly increases the size of the round weight, except in so-called Competition Kettlebells that indicate only by the color their respective weight class. In addition, there are customizable kettlebells that always keep up with training progress through variable weight. Due to the shift of the center of mass, however, these models are only partially suitable for absolute beginners and the learning of a clean technique. In addition, kettlebells differ in their coating. With a so-called E-Coating or a powder coating provided specimens fit optimally for the outdoor area, while rubberized model indoor are particularly gentle on the floor. However, pure cast iron kettlebells come with two decisive advantages: They are more precisely balanced and load the joints much less. This of course results in more long-term enjoyment of training. In addition, one-piece kettlebells are not only more durable, but safer as well. Because it does not exist riskin that, after intensive use, the handle releases, as can happen in welded constructions. Finally, the nature of the grip determines which kettlebell is suitable for which athlete. Which grip strength and whether roughened or smooth surface: Here, apart from the size of the hands, personal preferences are paramount.