The kettlebell is an
outstanding weightlifting tool to supplement dumbbell and
barbell work. The major difference between kettlebells and
dumbbells is that one kettlebell can be held with two hands.
Many kettlebell exercises are done explosively and usually
require full body, multi joint participation thus recruiting
large amounts of muscle fibers.
Traditional Olympic lifts such as the barbell snatch can be
easily reproduced with one kettlebell. I have found that
students learn complicated lifts such as the barbell snatch
much quicker using kettlebells.
Here are some suggestions if you want to try kettlebell
lifting:
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Start with a lighter weight
but not too light
Average strength men (barbell squat 1x or less own body
weight for 1-3 reps) Start with a 25 lb kettlebell
Stronger Men (barbell squat 1.5 - 2x own body weight 1- 3
reps) Start with a 16 kg (35 lbs.) kettlebell
Most female fitness enthusiasts Start with a 8 kg (17.6
lbs.)kettlebell
-
Kettlebells are best when
used for power training, not traditional body building. If
you try doing bicep curls with a kettlebell you are going
to be disappointed. Squat swings, snatches, cleans, push
presses, and explosive dead lifts are some excellent power
exercises with a kettlebell.
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Phillip Bazzini
Fitness, LLC - Exercise & Sports Training Programs |
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