The Basic Components of Kettlebell Exercises
The Basic Components of Kettlebell Exercises
Among the many benefits of kettlebell exercises are the strength and cardiovascular components that are incorporated in the basic elements of this form of exercise. The actual weight of the kettlebell obviously directly contributes to the muscle building aspect and greatly influences foundation moves such as the clean and the jerk.
The ballistic moves such as the swing and the snatch are strength building as well but they are more impressively cardio building. Because these elements overlap, results are seen with fewer steps and keep routines fresh with several routine options to choose from!
Kettlebell Swings- The Double Whammy
The kettlebell swing is a cornerstone movement and is known not only for its strength building qualities but its immense cardiovascular benefits as well. When used as a ballistic exercise, it increases your heart rate in a low impact manner, protecting your hips and knees, unlike running.
While increasing your cardiovascular health, the swing works the posterior chain (back, glutes, hamstrings) and abdominals so it is great for posture. The swing works on the concept that by pulling straight up from a point further behind the feet, a natural and strong pendulum is created.
By keeping your back flat and straight, torso tight, and minimizing ankle movement, the swinging movement stems from your core with the pulling up and explodes out the hips. Your arms are only necessary for holding on, not lifting the kettlebell to waist height. Once the kettlebell returns to the point behind your feet again, the movement repeats itself.
Using Kettlebell Lifting
Rather than focusing on maximum weight, kettlebell lifting emphasizes repetitions and therefore muscle endurance as well as strength. Three foundation moves are the clean, the jerk, and the snatch, the latter of which incorporates the swing as well.
A clean is how the kettlebells are pulled from the ground, up over the knuckles, onto the forearm, and into the rack position under the chin. It is a starting position for other moves such as the jerk, which then with explosive leg drive, locks the kettlebell at arm's length above the head before returning it to the rack position.
The snatch begins with a swing and ends with the kettlebell fixed and locked out in upward movement to the overhead position before returning to the ground in a pendulum motion.
Whether used in ballistic moves for cardiovascular benefits (the snatch), or as repetitive moves for strength building (the clean and jerk), kettlebell lifting offers major results.
How to Vary Kettlebell Routines
Once the basic elements of kettlebell exercises are understood and perfected, a series of them can be used to give you a full body workout. Many kettlebell routines will begin with the lifts when the body is less tired and can concentrate on the muscle strength with more focus. Exercises such as rows, presses and squats are then integrated before finishing with the intense cardio effort of the swing.
However, there is not necessarily a set recipe. Workouts can be tailored towards strength building or you can go for just the swings. Or warm up with swings then focus on specific body parts. Once the basics are established, however, every workout will be beneficial. The trick is to keep yourself interested and motivated and coming back for more.
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