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Who would have thought that an ancient piece of cast iron used in past centuries would be the strongest tool for exercise! Find out how this blast from the past is the best way to burn calories—and fast!
If you’ve ever wondered if the Spartan’s abs in the movie 300 were real, now you can rest assured that they were! Actor Gerard Butler used kettlebell workouts for his role as King Leonidas. Kettlebells bulk up your physique and abs in an extraordinary way. It’s a special workout that builds muscle, strength, and endurance. This workout is unique from others in the sense of simplicity and results.
What is a Kettlebell?
A kettlebell is a cast iron orb that is shaped like a cannonball, with a handle. Kettlebells were created in the 1700s in Russia, and were known for building strength, endurance, balance, and flexibility. It also is great for working out many muscle groups, and for aerobic capacity, while improving your core, heart, and lungs!
How Do Kettlebells Work?
Only one kettlebell is used at a time, due to their heavy weight and the pull of gravity. Pulling and throwing the metal bell back and forth continuously is a great way to work your core. Because you’re working against gravity, your body has to work harder to keep balance between you and the kettlebell.
A recent study conducted by the University of Wisconsin published in ACE Fitness Matters studied the impacts of kettlebell workouts. Ten men and women between the ages of 29-46 performed the workout by swinging and lifting for 20 minutes. The results revealed that each person burned almost 20 calories per minute, totaling a whopping 400 calories in the 20 minute workout.
Researchers also report that running a six minute mile or cross country skiing uphill is equal to a quick kettlebell workout. Kettlebell workouts have shown to be ultimately more powerful than most intense activities and weight lifting.
Are Kettlebell Workouts Right For You?
Kettlebell workouts are ideal for people who want advanced resistance training that will help them to achieve their fitness goals. If you want to get the most out of a workout in the shortest amount of time, kettlebell workouts are for you!
Exercising with a Kettlebell Tips
1. Technique is Important
Since kettlebell training is repetitive movements including most muscles, with a heavy weight, you should always follow the best technique as to avoid injury.
2. Work with a Trainer
Due to the fact that kettlebell training is not widely known, a trainer would be an excellent and smart way to learn the correct use of the cast iron. It’s not common—so it’s important to familiarize yourself with accurate information!
3. Get a Smooth Handle
Since you’re gripping the heavy weight, you need a smooth handle, or kettlebell gloves, to keep your hands free from damage.
Kettle bell workouts can be intense, so be sure to consult your doctor before starting a new fitness routine.