Monthly Archives: August 2015
There’s something about holding a kettlebell that makes me oh-so-happy :).. so with the weather not being nice today I decided to do my workout at home. It was just me and my kettlebell (60pds) and good ol’ rope.
So today’s workout was a circuit:
☆Sumo deadlift 15×8
☆2-hand press 6×8
☆Kettlebell swings 25×8
☆Jump rope drills 90sec x8 (not pictured)
Total time: 48min 52sec 😥
Benefits of Kettlebell Training
▪ Most people are unaware of over training the front side of their body (ex: chest, abs &quads, aka: the mirror muslces). However, the back side of the body (posterior chain) is equally important for functional and esthetic reasons. Kettlebells promote coordination among all the muscles of the posterior chain. Training these muscles corrects posture, imbalances and reduces lower back pain among others.
Quick Fact: Your posterior chain is a group of muscles, tendons, & ligaments on the back side of your body. These are the lower back, glutes, hamstrings and calves.
▪ They promote hip flexor flexibility & strengthen the abdominal muscles. This reduces pelvic tilt & decreases lower back pain.
▪ Trains your body to work as a unit. No kettlebell exercise is ever a single joint movement. Every swing, lift, or press engages many joints & muscle groups forcing the body to always work as a unified whole.
▪ Teaches proper bracing of the abdominal cavity. People tend to suck in their stomach when told to ‘engage the core’. Kettlebells teach ‘bracing’ the mid-section (as if someone was about to punch you in the stomach). This internal pressure created by your breath and abdominal wall supports your back, making you stronger.
▪ The acceleration/deceleration of moving a kettlebell strengthens connective tissues (tendons, ligaments, cartilage). This increases mobility, strength & flexibility reducing the possibility of injury.
So there you have it.. just some of the benefits these awesome chunks of iron can have on the body when incorporated into your workout.
Happy training 🙂