Shore Fit
By Bonnie Miller
If I had to pick one piece of equipment that could help me attain all my fitness goals, it would be the kettlebell. It is one amazing tool! It is an all in one body conditioning tool, improves core strength and core stability, enhances your body awareness and stabilizes muscles. It also serves as a great cardio alternative and increases range of motion and flexibility. I love the fact that it builds lean muscle.
I, along with so many others, love the heavy, round-shaped weights for a reason. A kettlebell workout combines cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high. You can burn up-to four hundred calories doing kettlebell exercises for only twenty minutes. Regular exercising with kettlebells can significantly reduce lower back pain but form must be on point. Does all that convince you to add more kettlebell to your life?
These cannonball-shaped iron orbs with handles lifted in a swinging motion were developed by Russian strong men in the early 1700s as a way to build strength, bal-
ance, flexibility and endurance quickly. Kettlebell-themed fitness classes are offered at gyms across the country because they work and people have fallen in love with their results. It’s great because it brings a cohesion of cardio and strength training together in one quick exercise. Instead of lifting weights for a half hour and doing the treadmill for another half hour, you can get everything done with kettlebells in 20 minutes.
What is so special about this cast iron bell with a handle that looks like a tea pot and how does a kettlebell compare to dumbbells and other weight training tools? A kettlebell’s weight is not distributed evenly like it is with dumbbells. This creates the need to counterbalance and stabilize your body during kettlebell exercises, which are amazing for core strength, balance, and coordination. A kettle bell has an off-set center of gravity, usually about 6 to 8 inches away from your grip on the handle, which makes it harder to control. All kettlebell exercises are going to require strict and controlled form and body mechanics. This is not only valuable for the everyday Average Joe, but also for people who may lack balance and strength. This is particularly beneficial for older adults and those who are physically challenged. We hear the word functional a lot in the fitness world and when it comes to kettlebells, they really are functional. Basically, they help you handle everyday life movements with ease. What’s a shopping bag? A kettlebell! What’s an old fashioned style suitcase? A kettlebell! Lifting a child? A kettlebell! Hoisting up a gallon of milk? A kettlebell! I think you get my drift. Exercise can sometimes be mindless. You get into a habit and before you know it you’re just going through the motions. You really can’t do that with kettlebells. You have to keep focused on your body and think about the muscles and moves you’re working on to ensure you don’t end up with an unwanted gym injury. You’ll also get more bang for your buck because you only need one kettlebell but you do have to select the appropriate weight for it to be beneficial. That is key or you could be spinning your wheels.
What else is important when working with kettlebells? Form! If you want to learn how to do a kettlebell swing, the first thing to know is you probably shouldn’t copy the people you see doing it in the gym. Just remember that when we get back into our gyms and fitness centers. Why? Because most people are doing it poorly and can injure themselves. The most common mistake you see is excessive knee bend and no hip drive. You also see too much arm involvement so it literally becomes a front raise. Explosive training moves such as the kettlebell swing are ideal if you’re looking to lose fat. The kettlebell swing is one of your best gym weapons for torching fat and calories during high intensity interval training, more commonly called, H.I.I.T! I like to start with a kettlebell swing in the beginning, middle and end of my workout! It gets you warmed up, provides that cardio boost and is a great finisher.
Here’s how to properly perform a two handed swing because the two-arm swing is the first kettlebell move you should master in my opinion. It will get you used to moving the bell and you will develop hip power. Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart. Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the bell return back between your legs and repeat the move. Do not and I REPEAT, Do not rely on your upper body for this move! You will strain your back. Treat this workout with respect. If you choose a kettlebell that is too heavy or if you have poor form, you are likely to lose control of it. This can lead to a serious injury to your back, shoulders, or neck. The beauty of the kettlebell is that it can be done anywhere. You can use it at home, outside, or even a hotel room. It’s so versatile and in our current situation of no gym time, the kettlebell is very valuable. Adding a kettlebell to your existing workout is great if you want to burn more calories in less time. It will quickly add muscle and stamina.
Last, but not least, it’s an awesome way to change up a static workout program.
If you’ve hit a plateau, or you just feel like the spark is out between you and your regular workout program, then grabbing for a kettlebell can help. You should never fall victim to a stagnant workout, and I recommend changing things up regularly. You will break out of a plateau. And you will realize that you not only love this new challenge, but you will likely start to fall back in love with your old training as well. Absence definitely makes the heart grow fonder.
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and the JCC in Margate. She is a mom of three and resides Somers Point.
