There was a day (and it was not that long ago) when kettlebells were kept for Hulked-out bros and go-hard-or-go-home Cross Fitters.
Quite fortunately, that day is over, and women are cosying up to kettlebell training in a massive way. Whether your aim is to gain strength and muscle mass, or grow your aerobic capacity, kettlebells can assist. You are able to accomplish a killer workout in your living room, garage or even outside with nothing more than just a handful of kettlebells as well as half an hour of your time.
Case in point: In one tiny American Council on Exercise–sponsored study of 10 individuals, people doing the kettlebell snatch incinerated more than 400 calories in only 20 minutes. Another study of 40 people, which was published in The Scandinavian Journal of Work, Environment & Health found that when sedentary workers finished 20-minute kettlebell workouts between two and three times per week for eight weeks, they reduced their lower-back pain by 57% and their neck and shoulder pain by 46%.
After all, thanks to the kettlebell’s less-than-firm design, exercising with one is responsible for firing up multiple muscle groups at the same time — especially those of the core, which we utilise for balance — helping to teach your body to move as one functional, rock-hard unit.
Kettlebells Help To Condition Muscle But Won’t Beef You Up
Kettlebells won’t make you bulky. You will enjoy being lean and toned while still keeping those curves. Effective kettlebell workouts for women are incredibly dynamic as well as cardiovascular in nature. Although the resistance element of kettlebell training will serve to condition existing muscles it will not cause a massive amount of muscle hypertrophy or muscle growth.
This is great news for women who want to add muscle tone without the bulk.
Plus ladies, you don’t have to worry about looking like a bodybuilder, women have 100 times less testosterone, the male growth hormone, so it is quite challenging for women to put on too much muscle.
Kettlebells Are A Total-Body Workout Tool
Unlike many training styles which have you work one body part at a time, most kettlebell movements engage your whole body at once. Thanks to its bespoke handle, the kettlebell creates an offset centre of gravity, making it ideal for dynamic movements which activate your stabilising muscles. Take the kettlebell swing, for instance: with just one move you’re working out your glutes, quads, abs, lats, grip, and shoulders, all while burning a tonne of fat. As opposed to doing separate cardio, strength, and mobility workouts, kettlebell training combines them which allows you to build muscle and – at the same time – burn body fat.
Kettlebells Are The Answer To Lower Back Pain And Joint Issues
When utilised correctly a kettlebell improves lower back pain as well as your joint stability and mobility specifically in your shoulders, hips, knees and ankles. When you swing a kettlebell you learn how to activate your posterior chain (which is the back of your body from your heels to neck) which is frequently weakened by hours spent being sedentary and well, sitting on your chair!
This is frequently overlooked by other exercise methods. In addition, you will learn to wake up this lazy as well as tired muscle to support your lower back plus working more in this area increases fat burn as your butt muscles necessitate huge amounts of energy in order to function. What’s more, as you swing, the weight tries to pull your joints apart and it is your stabilising muscles that maintain the closure of the joint.
Strong development of stabilising muscles makes sure that you have a stronger foundation for your larger muscles to operate from enabling less injury and an increase in strength. Kettlebells also force longer ranges of movement opening up your joints and increasing mobility and thus better movement freedom.
If you want to become a kettlebell instructor then you should check out our Kettlebell Instructor Course. Follow this link to find out more.