Kettlebell Training
Kettlebell? No. It’s nothing to do with boiling water. (Although, on that note, I’m going to grab a cup of tea quickly to write this with)
Now that’s done...I’m actually here to chat to you about using kettlebells for weight training.
Kettlebells are large cast iron ball shaped weights with a handle on one side. You may have seen these odd looking weights in the corner of your gym (there’s a big beautifully coloured stack in the corner of the bemobile physio clinic)
Subtle aren’t they?
Side note: This is our beautiful studio in Elanora Heights which you should definitely come and visit.
A quick round of ‘did you know’.
It is thought that the kettlebell as we know it today originated in Russian approximately 350 years ago! They were originally used as handled counterweights for market scales but then people decided it would be much more fun to swing them around for fun and were later incorporated into strength training.
Many cultures throughout history have used some form of weights with a handle for strength training. Scottish tribes, Chinese Shaolin monks and old time strongmen such as Arthur Saxon also used kettlebell like weights for strength training. So the concept isn’t new.
Swinging kettlebells around is one way to use them but they can also be used for standard strength movements as well. So don’t be afraid of them. But do make sure you have proper instruction before using them (The lovely physiotherapists at Be Mobile Physiotherapy can help!)
We’re used to (and you’re probably sick of us doing so by now) talking until we are blue in the face about the benefits of strength training. In case you weren’t listening or you’re new here (welcome) here’s the quick summary. Also check out the other blog posts if you want to read more.
Strength training leads to:
- Increased muscle mass
- Increased bone density
- Improved joint flexibility
- Weight management
- Improved balance
And if all of that doesn’t convince you. Here’s a study that was completed recently that looked at the effects of 8 weeks of kettlebell training. ‘Effects of 8 week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low grade inflammation in elderly women with sarcopenia’ - Don’t worry, we read it so you don’t have to. Although if that’s your thing then here’s the link to have your own read!
Here’s the basic summary. Kettlebell training = good. It helps to improve...
- Body composition
- Grip strength
- Back strength
- Pulmonary function
- Inflammatory indicators
And these benefits were still retained after 4 weeks!
So obviously you want to give it a go. Here’s some simple kettlebell exercises we get some of our clients doing. Modelling by Jack.
- Kettlebell carry
- Goblet (chair) squats
- Kettlebell deadlifts
If you want some help starting a strength program either at home (we carry adjustable kettlebells in our cars!) or up here at the studio then give us a call on 1300 859 509 and we will get you started.
Fiona Yates (physio at Be Mobile)
