Kettlebell dumbbells are a special type of dumbbell shaped weights with handles. Such devices, despite their inconspicuous appearance, allow you to perform a wide range of exercises. With their help you can strengthen the most important parts of your muscles - not only your arms or chest, but also your legs. Kettlebell training also improves coordination, balance and fitness. The small devices are great for use at home and in the gym. The dumbbells we offer in our store range in weight from 2 to 24 kg and are designed for people at different levels when it comes to strength training.
Important with Kettlebell dumbbells is the material the handles are made of. In our shop we offer dumbbells-weights with handles made of neoprene and other materials, which in practice prevent dumbbells from slipping out of your hand during exercise:
- vinyl kettlebells,
- cast iron kettlebells,
- rubberized kettlebell,
- adjustable kettlebell
Kettlebell dumbbells - a mini gym in one small device!
Kettlebell training has recently broken records of popularity in Poland and around the world. This is influenced by its numerous benefits, fast results and fashion. Few of us realize, however, that only its English name is relatively new, and exercises with this device have a long tradition.
What's a kettlebell?
The kettlebell is a traditional Russian exercise device in which the center of gravity is not evenly distributed. These are ball-shaped weights with a handle. They are available in different designs and sizes. The standard kettlebell weight is 16 kg (more are multiples of this).
Despite appearances, this is not a new invention. They were used in distant history by Russian athletes. The first recorded mention of this device, then called girya, dates back to 1704. The first kettlebell dumbbells were stamped underneath with the likeness of the now-reigning tsar. In the beginning they were mainly used by strongmen and athletes during city or village festivals, they were mainly used for shows and demonstrations of strength. However, interest continued to grow. They were already used not only by athletes, but also by soldiers, fishermen, farmers, who began to organize amateur competitions among themselves. In 1913, the Kettlebell was named "Super Sports Equipment" for the first time in the sports magazine "Hercules".
The first official kettlebell competition was held after the Second World War in 1948. The discipline quickly moved beyond Russia, gaining popularity in Lithuania, Latvia, Estonia and Ukraine. The first National Kettlebell Championships were organized in 1985 (they were organized under the name Girevoy Sport).
The fame of this sports device has also spread across the ocean. It has been very popular in the United States for a long time. Initially, it was used during training primarily by the American special services (which took an example from the good results of training with kettlebells of the Russian services).
Currently, it has found its permanent place in many gyms. It is a gymnastic device with an extremely wide training application. Thanks to it, we can not only take care of our condition and physical fitness, but also improve the appearance of our figure and muscle tissue. This device is also a good complement to training with free weights. There are several factors that determine its popularity and unwavering position in the gymnastic equipment market:
- functionality - it is a kind of "small gym" (with these devices you can practice at home, take them with you on vacation, etc.),
- attractiveness and variety of movement forms that are allowed by exercises with this device,
- quick, visible training results.
Benefits of kettlebell training
There are numerous benefits to kettlebell workouts. Their list is, seemingly, endless:
- build endurance, increase speed, flexibility and elasticity,
- They strengthen muscles (involving almost every muscle in a person), have a positive effect on their tension and skin elasticity, improve muscle-nerve coordination, increase their strength and have a positive effect on the content of muscle tissue by getting rid of unnecessary fat. (This is not synonymous with muscular development, however. Especially women do not have to be afraid of this effect, because their body contains much less testosterone than the male body, so the increase in muscle tissue will be much smaller),
- They allow you to lose weight, get rid of body fat and sculpt a beautiful, impressive figure. This is thanks to the involvement of a large number of muscles, which during their intensive work are able to burn a large number of calories.
- They develop motor coordination and the sense of balance as well as the sense of movement in space (they require movement in three dimensions), exercises using them, as opposed to stationary devices, require balance and body stabilization, balanced muscle work of all body parts,
- They prevent posture defects and various diseases (such as osteoporosis, heart disease, obesity, digestive system diseases, and even diabetes), strengthen bones, improve heart function, stabilize blood pressure, reduce unnecessary fat tissue, regulate the proper flow of food and bowel function, increase glucose tolerance, increase metabolism,
- they correct posture, strengthen the core of the body (primarily the abdominal muscles of the back, chest and shoulders),
- They contribute to the strengthening of bones and ligaments, which increases cartilage thickness and muscle vascularization. This has many positive consequences (reduces pain in osteoarthritis, the body is firmer and back pain is relieved; they are a good idea for rehabilitation in case of joint and muscle injuries),
- they enhance strength: functional strength, useful in performing daily activities and work as well as other forms of sport (improving sports performance), and impact strength, especially useful in combat sports,
- When it comes to psychological aspects, kettlebell exercises teach discipline and motivation, have a positive impact on your mood, allow you to get away from everyday problems and relieve stress, are an interesting alternative to other exercise and endurance sports, allow you to improve your results in other areas.
How to exercise with kettlebell?
There are many private courses and schools that offer professional kettlebell training. However, the advantage of this device is that we can also practice with it alone. All you need to do is buy a kettlebell that suits your needs.
Below are some examples of specific workouts and exercises we can do with kettlebell. They are divided into exercises for people starting their adventure with this device (beginners), who already have some experience in this matter (intermediate) and professionals (advanced).
Preparation for training
Do a proper warm-up before starting your workout. It should consist of running, jumping, circles and limb swings. This should take at least 5 minutes.
The starting position for most kettlebell exercises looks similar. You should stand straight, shoulders and arms should be relaxed and knees slightly bent. The weight should be right in front of you - to grab it, bend your knees and bend your torso. Your back should be straight at all times. As you stand up, pull your shoulder blades together and push your chest out.
Remember to breathe properly at all times while exercising. Inhaling is done while tensing the abdomen, and in the flexed position the air should be held. After the first acute effort gently, gradually exhaled.
The weight of the kettelbell should be adjusted to our abilities. This is because more important than the weight is the exercise technique itself.
Kettlebell exercises to improve strength and muscle building
Exercises should be done in series of 3 to 5 (and you should do 3 to 5 repetitions in each series). Rest between sets should be about 2 minutes.
Beginners:
- Take the starting position, lean forward slightly, keeping your back straight, grab the weight and swing it between your legs from back to front.
- Once the weight is at chest height, bend your arm, keeping it perpendicular to the ground. The wrist should be at forearm height.
- Then lift the weight (your elbow will be slightly bent), your head should be turned towards the weight at all times.
- Straighten your arm (your palm should be facing forward and the weight should be behind it).
- Lower the weight, keeping your elbow against your torso. Make another swing with the weight without it touching the ground.
- After completing the entire series, practice the same element with the other hand.
Intermediate:
- Stand in the starting position. Grab the weight with both hands. Do a backward sweep between your legs.
- - Then do a forward sweep to chest height (arms should be slightly bent at the elbows).
- - Turn the weight in the air (handle away from you). Grab it with both hands at its sides. Keep it close to your chest.
- - Do a squat until your elbows touch your knees.
- - Return to the standing position and then to the starting position and repeat the exercise.
Advanced:
- Stand in the starting position, make one two swings with your arm slightly bent at the elbow until the arm with the weight is parallel to the ground.
- When your arm is in a parallel position, lift the weight above you.
- Repeat with the other hand.
Another option:
- Stand in the starting position. Lift the weight to your shoulder, keeping your elbow as close to your chest as possible.
- Bend your knees and push your arm up, then straighten up and hold the weight on your straight arm.
- Stand on your toes, then return to your starting point and change hands.
