Kettlebell: What is it for and how to use it for purification?
To work on strength, core and even thinness, the Kettlebell is the perfect fitness supplement! What are its peculiarities and how to use it? Discover the advice of Vincent Olive, athletic trainer and physical trainer.
"Kettlebell" is an English word for a sports supplement that originated in Russia called "girefoy". It is more or less weighted and topped with a handle, giving it a "U" shape. Since the 2000s, kettlebell has become more popular and has become an essential supplement, especially in the context of crossfit exercise.
What are the differences between kettlebell and dumbbell?
Unlike dumbbells, which are taken from the center, the kettlebell is taken by the handle, which allows for a better grip. Thus, the center of gravity for these two attachments is not located in the same place: when using a dumbbell, it is located in the middle of the hand, while when using a kettlebell, it is outside.
Thanks to its properties, kettlebell has certain advantages over dumbbells. In particular, it allows you to perform different movements, such as ballistic exercises based on the speed of execution, but also stretching, to work on your flexibility or strength.
The kettlebell also allows you to perform swinging movements, working the cardiovascular system or to strengthen the back chain, which is more difficult with dumbbells.
Kettlebell: How do you choose and use them well?
Want to train with a kettlebell? It must be well chosen! You should know that the thinner the handle, the easier it is to hold. What about weight? It is recommended for beginners to start with a weight of 6 to 8 kg for a woman who weighs between 60 and 70 kg. If you already have a good level of sport, a bell weighing 8kg to 10kg may be more appropriate.
These loads, which may seem large, are necessary to effectively work different muscle groups. The ideal is to have several bells of different weights to be able to vary the load according to the exercises. The goal is to respect the principle of progression: it is desirable not to load at the beginning of the session, but to gradually increase the weight.
The issue of safety and posture is also important: in order to hold the bell correctly, you must close your fist with your thumb and forefinger, so as not to slip. Impeccable posture is also essential when using a kettlebell.
3 exercises to build muscle and lose weight using the bell
There are different exercises to improve your silhouette using the bell. Among the most famous and most effective are:
swings. It is a ballistic exercise, which allows you to exercise the gluteus maximus, the posterior chain, but also to combat knee valgus, a pathological condition due to the knees turning inward. To perform the exercise, stand upright with your feet hip-width apart. Bend your legs slightly and position your
buttocks and pelvis back, keeping your back straight. Put the bell at a distance of 20 cm in front of you, spread your arms, close your elbows and lower your shoulders. Then swing the bell between your legs and ease the fall by contracting your butt muscles. When it appears, make sure it is no higher than shoulder height. Begin doing this empty movement before using the bell, then gradually load up.
Squat Cup. Stand upright and spread your legs hip-width apart. Hold the bell and place it in front of you at chest level. Bend your legs and direct your buttock muscles back. Descend so that it forms a 90-degree angle, then return to the initial position by contracting the quadriceps. Your knees shouldn't pass in front of your toes, and you shouldn't turn them inward. To make sure you're in good shape, you can put an elastic band at the level of your knees: if it falls, that's why you're in a bad position! There is another type to recruit more back chain: sumo squat.
hip thrusts. This exercise works the back string, which are the hamstrings and glutes. To do this, place your shoulder blades on a bench, sofa, or other stable support at knee height. Space your legs about hip-width apart, and make sure you get a 90-degree angle between your legs and thighs when raising your hips. Place the kettlebell at hip level, then lower the butt to the floor, keeping the hip line parallel. Return to the initial position by reducing the glutes.