The history of the Kettlebells
The ball dumbbell sport has its origins in Russia and the Soviet Union, where it has long been used in military training. But also the well-known "musclemen" from circus performances used the iron ball for their performances. But who exactly invented it is not known. In Germany, it wasn't until the end of the 19th century that the kettlebell really became popular. The artist and German strength athlete Arthur Saxon made a major contribution to this. Pavel Tatsouline, the former Speznas instructor and personal trainer, born in the former USSR is considered the kettlebell master of the present. He brought the iron-ball trend to Western Europe and especially to the United States. He wrote numerous books and was one of the first coaches to get the female sex excited about kettlebell training.
Field of application and exercises with the Kettlebells
The origin and definition of the Kettlebells would now be clarified. But how exactly are the ball dumbbells used now, and what exactly does training bring them?
During kettlebell training, not only individual muscles are used in isolation, but entire muscle chains have to work properly in the execution of the movement. Training is an excellent way for anyone to become healthier, stronger and fitter. Kettlebell training is considered a true "fitness weapon" because it improves speed, endurance - physical stamina (cardiovascular training) and mental strength. In today's increasingly "overweight" society, the scientifically proven high calorie consumption during training with the ball dumbbell is the main advertising medium. So this is not a pure strength training like many mistakenly think, but an effective workout that requires the interaction of dynamically working muscles and stabilizers. Most of the movements come from the hip and are performed under tension of the entire body. So use centrifugal force and tumble the kilos.
Advantages of Kettlebell Training
- Training with the Kettlebells is exhausting, very effective and varied.
- It takes very little space and a regular workout of 1-2 hours per week is enough to improve overall fitness.
- In kettlebell training, the center of mass is always outside the hand, which means additional work for important stabilization muscles.
- The external handle provides increased centrifugal force during swing exercises. It therefore helps to develop functional strength throughout the body, which is needed for movements in everyday life and at work.
- It promotes strength, endurance, speed, coordination, agility and improved timing.
- It's an excellent training method for rehabilitation, especially for shoulder and back patients.
- It promotes concentration and mental strength.
- Training with the kettlebell increases the training effect in terms of movement quality.
Which kettlebell weight is right for me?
If you are a complete beginner, i.e. do not engage in any sporting activity and are also not physically active in everyday life, a light weight of 4-8kg is suitable for a gentle introduction to kettlebell training. Men can basically start with a little more weight.
If you already have some experience in sports, you might want to choose a medium weight between 8-16kg.
If you think you're athletic, there's nothing wrong with choosing a 16-26kg kettlebell.
There is no upper limit for the pros, who also master the technique of kettlebell perfect training, when it comes to weight selection.
Basically, many people tend to choose too low a weight. Attention: Yes the training with the kettlebell should and may be exhausting and challenge you a little bit.