Kettlebell Training @ TKO Fitness
As most of you know I am a big fan of this all in one full body-conditioning tool.
We will be seeing a lot more use of these in 2015 here are some of the reason why;
The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.
Anyone who has picked up a kettlebell has felt the difference. The off centred weight of a KB recruits more stabiliser muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.
Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less susceptible to injury.
Don’t confuse kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on (1) movements, not muscles, (2) whole-body, functional training, (3) strength as a function of mobility, and (4) cardio and strength combined.
I cured my low back pain with KB’s. Many others have too. The glutes and all the hip muscles are strongly emphasised my KB training. Not only do they get much stronger, they wake up and start participating in your movement. Mechanically, if you’re not firing your glutes when you lift or extend your hip, you are compensating by overusing your lower back muscles. The low back muscles were NOT intended to do the job of your glutes, one of the largest muscles in your body. In other words, your body learns a more correct, much more powerful movement pattern that helps everything you do.
Studies indicate as little as 27 minutes of HIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week, so you can have more time for everything else in your life!