What do you picture when you think of a
gym? Do you see a bunch of weight benches, barbells, machines, and
treadmills? How about a rack of
dumbbells? It’s no surprise if you do, seeing that these tools have
always played a vital role in American fitness centers. Nowadays there are a ton of different machines and
tools lying about on gym floors. So many
that it’s almost overwhelming thinking about which ones are the best to use in
a workout. With this level of freedom
and variety in equipment many questions come up for trainees and trainers alike. People might wonder about things like which
type of bar is best use for a deadlift.
Should you use a barbell, a hex bar, or just a pair of dumbbells?
Should you use the EZ Curl Bar or the Olympic Bar for biceps curls?
Which handles are better for the wrists?
Should you do your triceps extensions with a rope or a straight bar? Can
you use something other than this barbell for power lifts? Are any of the
tools your using hurting you more than helping you? Much of the confusion from a having smorgasbord of equipment to choose from can be resolved simply by reintroducing people to one method of training that has stood the
test of time.
You might have seen old sketches and photographs depicting pomaded strong men lifting ginormous weights overhead that look like over sized cowbells. These are kettle bells. If you look up pictures of kettle bells now you’ll probably see an Victoria's Secret model hurling the weight overhead instead. It might surprise you that as advanced as these exercises look, people your grandpa's age were doing them as part of their daily fitness routine.
You might have seen old sketches and photographs depicting pomaded strong men lifting ginormous weights overhead that look like over sized cowbells. These are kettle bells. If you look up pictures of kettle bells now you’ll probably see an Victoria's Secret model hurling the weight overhead instead. It might surprise you that as advanced as these exercises look, people your grandpa's age were doing them as part of their daily fitness routine.
What’s interesting
is how kettle bells disappeared from the fitness world and earned a spot in the
same corner of the gym as Indian clubs, climbing ropes, and "lifeline
chest expanders." These kinds of items remained popular in other parts
of the world where resources were limited while the free market had its way
with America's fitness centers. It’s no mystery that people
appreciate novelty and they like to try new things. This may help explain why classic training methods were pushed aside as manufacturers introduced the craziest arrangements
of iron and plastic they could imagine. They made them shine with a bunch of
bells and whistles like heated seats and televisions. Some things just have to
pass a generation or two before they can appear "fresh" to a whole
new group of people looking to get off their uncle's treadmills and Ab Lounges. While each device
fell to the next, the strength of kettle bells continued to grow along with observable
long-term results that were steadily being supported by the latest research. What’s “fresh” about kettle bells is that
they actually work! They were working long before the invention of
the infomercial and they continue help dramatically improve
fitness and function.
One of the reasons for their effectiveness is their greater
crossover to daily activities. This is primarily due to their off-center structure. To
explain why this feature is important, think about any kind of weight you pull, lift,
push, press, or carry outside of the gym (e.g. grocery bags, furniture,
children). None of these things are balanced like dumbbells. With bars
and dumbbells the center of gravity is always in line with the handle.
With kettle bells this center of gravity lies outside the handle so you
have to work harder to keep the weight closer to your center of gravity.
This helps train your body on a subconscious level to engage all of the
stabilizing muscles in order to keep everything in optimal alignment for handling
unstable forces of the weight. They
are also unique in their versatile grips allowing for a
greater variety in exercises which includes a whole world of swings and other
dynamic movements great for improving overall body strength and
conditioning.
Since kettle bells
have greater freedom for performing different exercises it is even more important to
exercise good form and proper technique while using them. It's easy to
err with machines and not get injured. The risk factor increases as
you move on to free weights and even more so when you’re doing multi-planar
movements with kettle bells. However, the
care needed to use them safely only adds to their numerous benefits. To put it briefly, you HAVE to have good form when working with kettle bells!
There's just no way around it. They
are self-correcting tools. It is difficult
to self-correct with machines, seats, and centered weights because they allow you to
let your guard down, slouch, and move comfortably without having optimal alignment.
Yes there are risks to using kettle
bells but no more risks than there are with other equipment. With
proper care and instruction you'll get tremendous rewards. One of the best
things you could do is attend a workshop, seminar, or training session geared
towards learning how to handle kettle bells safely and effectively. Aside
from that just give it time and you’ll become more efficient with consistent practice. If you are going to practice
with them yourself, it is advised that you do not work with kettle bells when
you are fatigued. Begin learning how to
use them when you are fresh and you are able to place the greatest amount of focus on your movements. Optimum form can only come from optimum mental
control, so keeping the work sets between 5-10 repetitions is ideal when
learning to do complex total-body movements like swings or the Turkish Get-Up. We have a tendency to lose our concentration after performing numerous
repetitions of the same activity and even more so when this activity is rapidly causing fatigue. Keep the risks from outweighing
the rewards by keeping your workout based on quality and not quantity.
Even though you just read nothing but praises for kettle bells they should be considered a healthy
addition to a strength and conditioning program that includes a healthy variety of training methods. Throwing kettle bells into the mix
will only improve your performance with other activities since they always require you to check your form and alignment. Try adding just one kettle bell exercise into your current routine for starters. For example, begin the strength training
portion of your workout with a kettle bell deadlift and then follow this up with the
rest of the exercises in your program. You could even try ramping up a total-body circuit with a few kettle
bell swings. Don’t worry about looking silly or not knowing what to
do. If an alien to fitness training walked
in, we’d all look pretty silly. If you’re
unsure about the exercise, there are plenty of people out there willing to
help. The question shouldn't be about what you
see when you picture a gym. It should
be about what you want to see. If it’s a place
that can produce results that you can carry outside then LTS may have just
the right tool for the job.
Splendiferous,
Noel L. Poff, CSCS, CPT, LMT, LTS Trainer, Recently Certified CrossFit
Kettle Bell Instructor (RCCFKBI)
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