December 14, 2020
Nowadays, strength training might have already become part of our life and every time when it comes to strength training, we always think of dumbbells or barbells, which are the most common workout tools either at home or in gyms. However, strength training with the same tools may only work on specific groups of muscles and if you are looking forward to a full-body increase, kettlebell training may be a good option for diverse exercises.
There is no doubt that strength training with kettlebell brings a great of physical benefits by improving our core strength, body balance or aerobic capacity. More than that, it also leads to some mental benefits. The following are the physical and mental benefits we may get from kettlebell training.
As we age, we lose some of the muscle and bones and we are more likely to feel fatigued or exhausted. The research suggests that the bone density of middle-aged women decreases by 20 percent or more, and when we reach the age of 70, there may be only half of the muscle left. Studies also show that strength training significantly helps to prevent bone loss and build up muscle. Keeping on strength training on a regular basis is necessary and essential to for us to be vigorous and stay young.
2. Prevent Injury
The kettlebell training may focus on and target more muscles of ABs, hip and lower body, which enables you to maintain a certain level of strength to perform better in everyday activities and prevent any unnecessary injuries.
3. Leads to Mental Benefits
Strength training demands more focus on the physical body and dedicates yourself to every movement performed, which provides your brain relief from mental tension and stress. Moreover, strength training may lead to quality sleep to relax your body in a more efficient and effective way.
Exercise with Kettlebells
1. Kettlebell Deadlifts
Deadlifts target the muscle of glutes and the back, and are great for beginners who has no or limited deadlifting experience. To start, stand tall with the feet shoulder-width apart, chest up and back straight. Bend over to grip the kettlebell with both hands. Brace the abdomen and squeeze the hips, push the feet into the floor and pull the kettlebell upward until standing tall. Return to the starting position and repeat.
2. Goblet Squat
Goblet Squat is new way to do squat with a kettlebell. Compared to general squats, the goblet squat challenge the person with adding more weights and pressures to the body. To start, stand with the feet shoulder-width apart. Hold the kettlebell at chest with a straight spine. Lower your upper body until your thighs and hips are tight. Return to the starting position and repeat.
3. Single-Hand Kettlebell Lunge
The lunge is one of the most common strength exercises, and it aims to the lower body muscles. Stand up with the feet shoulder-width apart. Hold the handle of the kettlebell in you left hand with upright arms. To start, take a step forward into a lunge with the right foot. Return to the standing position and repeat.