weight

Kettlebells for weight loss, conditioning and improved back health

Wednesday, August 01, 2012 by: Eric Hunter
Tags: kettlebells, weight loss, back health

eTrust Pro Certified

Most Viewed Articles
Popular on Facebook
Malaysia Airlines Flight 370 now clearly a government cover-up: All evidence contradicts official story
White House admits staging fake vaccination operation to gather DNA from the public
EXCLUSIVE: Natural News tests flu vaccine for heavy metals, finds 25,000 times higher mercury level than EPA limit for water
Irrefutable proof we are all being sprayed with poison: 571 tons of toxic lead 'chemtrailed' into America's skies every year
Truvia sweetener a powerful pesticide; scientists shocked as fruit flies die in less than a week from eating GMO-derived erythritol
Russia taking McDonald's to court, threatens countrywide shutdown
Why does the CDC own a patent on Ebola 'invention?'
Senator who attacked Doctor Oz over dietary supplements received over $146,000 in campaign contributions from Big Pharma mega-retailer and Monsanto
Global warming data FAKED by government to fit climate change fictions
HOAX confirmed: Michelle Obama 'GMOs for children' campaign a parody of modern agricultural politics
Oregon man serving prison sentence for collecting rainwater on his own property
U.S. treating meat with ammonia, bleach and antibiotics to kill the '24-hour sickness'
Ebola outbreak may already be uncontrollable; Monsanto invests in Ebola treatment drug company as pandemic spreads
Ben and Jerry's switches to non-GMO, Fair Trade ice cream ingredients
Diet soda, aspartame linked to premature deaths in women
Elliot Rodger, like nearly all young killers, was taking psychiatric drugs (Xanax)
Right to farm being stripped from Americans: Michigan to criminalize small family farms with chickens, goats, honey bees and more
Monsanto's seed imperialism halted in Canada thanks to massive protests
Delicious
(NaturalNews) Kettlebell training was first used during the 1700s, and is today experiencing increased attention as an effective and fun part of a training program. When used correctly, kettlebell exercises build strength and endurance and can be used as part of a weight loss program or when trying to improve back problems. The basic movements engage the entire body and are often used as part of interval training, crossfit, circuit training etc.

The world's most famous spine expert, Dr. Stuart McGill, discovered some unique loading patterns during the kettlebell swing. These loading patterns and the strengthening of the posterior chain contribute to the improved back health some people experience from doing kettlebell exercises. Other studies support these findings and also show that properly performed kettlebell movements reduce pain in the neck and shoulders.

Kettlebell training can be an effective tool when trying to improve strength, power and endurance. Exercises usually involve explosive movements and shouldn't be performed in the slow and controlled way seen in regular weight training. Kettlebell training isn't as effective as Olympic exercises when training for strength, but includes beneficial movements not found in weightlifting and is also easier to learn.

Kettlebells can be an excellent part of an aerobic workout, and research shows that during an intense 20 minute snatch workout, the caloric burn is at least 20 calories per minute. This is according to the researchers off the charts and compares to cross-country skiing up-hill at a fast pace.

Compared to explosive barbell movements; kettlebell exercises can be done with less weight and are easier to perform. This is the reason kettlebells can be an excellent part of a high intensity circuit training or interval training.

Getting started with kettlebells

Beginners with no previous experience should consult an experienced coach who can teach them how to perform the different exercises. The basic movements can usually be learned quickly and are excellent tools when learning hip extension, glute activation and proper movement patterns.

Performing kettlebell exercises the wrong way increases the risk of injury and limits the actual benefits of the exercise.

Females can usually start with a 12 to 26 pound kettlebell, while an appropriate starting weight for males is between 20 and 35 pounds. If the kettlebell is too light, the movement won't engage the glutes and hamstrings properly.

Beginners will usually experience some pain in the wrist area when doing certain exercises. This is natural and will reduce as they adapt to the exercises and improve their technique .

A 20 minute kettlebell workout performed twice a week can be very effective when trying to enhance back health, lose weight and improve strength and endurance. A couple of minutes of work followed by short breaks can be a good start when using kettlebells as part of an aerobic workout.


Sources for this article include
:

Manocchia P, Spierer DK, Lufkin AK, et al. TRANSFERENCE OF KETTLEBELL TRAINING TO STRENGTH, POWER AND ENDURANCE.
J Strength Cond Res. 2012 May 3. [Epub ahead of print]

McGill SM, Marshall LW. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads.
J Strength Cond Res. 2012 Jan;26(1):16-27.

Jay K, Frisch D, Hansen K, Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial.
Scand J Work Environ Health. 2011 May;37(3):196-203. doi: 10.5271/sjweh.3136. Epub 2010 Nov 25.

http://www.acefitness.org/getfit/studies/kettlebells012010.pdf

Brumitt J, En Gilpin H, Brunette M, et al. Incorporating kettlebells into a lower extremity sports rehabilitation program.
N Am J Sports Phys Ther. 2010 Dec;5(4):257-65.

Otto WH 3rd, Coburn JW, Brown LE, et al. Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition.
J Strength Cond Res. 2012 May;26(5):1199-202.

Join over four million monthly readers. Your privacy is protected. Unsubscribe at any time.
comments powered by Disqus
Take Action: Support NaturalNews.com by linking back to this article from your website

Permalink to this article:

Embed article link: (copy HTML code below):

Reprinting this article:
Non-commercial use OK, cite NaturalNews.com with clickable link.

Follow Natural News on Facebook, Twitter, Google Plus, and Pinterest

Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

GET SHOW DETAILS
+ a FREE GIFT

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of NaturalNews.com, the internet's No. 1 natural health news site. (Source: Alexa.com)

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.