Kettlebell Applications
Part 2
The List Just Goes On!
In Part 1 of the article "Kettlebell Training Benefits"
(see here for Part 1)
we looked at how your cardiovascular system can be improved and how kettlebell training can impact body fat loss. In this second part of the article we shall cover topics including: -
• Functional Fitness
• Strength
• Building Muscle
• Increasing muscular endurance
• Injury Prevention
• Fun Training
So without further a do then - let's crack on!
Improve Functional Fitness
Functional fitness is very much the buzz word of the moment within the fitness industry. It refers our ability to cope with simple day to day tasks such as carrying things, lifting boxes, being able to bend down fully, run for a bus and other such activities which require bursts of physical exertion. When training with kettlebells incorporating whole body movements, the body has to work as a unit - and in doing so, adapts to the training which it experiences. Stabilizing the K-bell when above your head for example, serves to strengthen the core and enhance shoulder strength and stability - which amounts to a stronger, more functional body. Now you may argue that the same happens when doing shoulder presses etc down at the gym. But let’s face it, many of the resistance machines available allow the exercises to be performed seated - whether it be shoulder press, pec dec, tricep pushdowns or whatever. The fact that they are performed seated means one thing - your body isn’t working as hard as it could be if you were performing the exercise without that nice comfy seat! In my experience, this is the problem with the gyms of today. Exercise is just too comfortable. It goes along with our nice comfy life styles, nice padded footwear, luxurious upholstery and chairs that support you in all the right places - meaning one thing, your body is working EVEN LESS! You must have heard of the phrase "Use it, or loose it"? Yep? Well this is SO true when it comes to functional fitness and I would argue that many issues people face these days with stiff backs, dodgy shoulders and neck problems, could be avoided by doing some exercise that taxes the whole body as a unit - enter the kettlebell!
Increasing Muscular Strength
This is one aspect of fitness which responds hugely well to heavy training with kettlebells - and is something I use as assistance to my main powerlifting work. Strength gains can be made by using low to moderate reps, longer rest periods and generally, the gains in strength occur throughout the whole body. Try performing Clean and Presses with 24kg bells for reps - it takes an awful lot of stability within the core, not to mention shoulder, upper chest, back and arm strength! All that, from just one exercise!
Building Muscle Similarly to performing exercise to increase strength, K-bells can be used to build muscle - and very effectively too! Repetition ranges (the number of times the lift is performed) should be increased slightly compared to that geared more towards strength training, somewhere from 6-12 is usually about right. By sticking to big, full body exercises, more muscle is worked, resulting in greater stimulation, and potentially leading to more muscle. Remember the body functions as a whole organism - therefore, the best way to train is by training the body as a whole! You can find more muscle building secrets here (link to follow)
Increased Muscular Endurance
Muscular endurance is classed as the ability of a muscle to over come a resistance (weight) repeatedly. In plain English; this is the number of times a muscle can lift a specific weight, before fatigue makes it impossible to continue. Again, Kettlebells are an awesome tool for enhancing this element of physical fitness - high repetition Snatches, Jerks and Swings build muscular endurance like nothing else! This is a technique I use all the time in helping my endurance athletes to develop and perform at their peak. Still with me? We're almost there!
Injury Prevention and Rehabilitation
One of the key factors in performing K-bell exercises is that of performing movements through a full range of motion. Many of the exercises work the muscles of the posterior chain (our back, bum, back of legs) extremely well, and when performed correctly, promote the need to use these muscles efficiently, and effectively. One of the major contributing factors to back injury is through long periods of sitting down, during which muscles weaken and shorten, become tight and hence more susceptible to pain and injury. By incorporating kettlebells into your workout program, your muscles learn to work properly again, gain strength and as such, become more supportive, more flexible and able to work safely through greater movement ranges. The RESULT? Less incidents of injury! This applies to any of the muscles within the body, but particularly the back, hips, knees and shoulders.
Great Fun!
K-bell training opens the doorway to a whole new world of training, and creates opportunity to try things you never even imagined trying, such a kettlebell juggling! 
The fact that there are SO many exercises and ways of training with a single kettlebell means that you never need to be bored in a workout again!
Which lets face it, if you can enjoy exercise, its half the battle won - to be able to foster the DESIRE to workout is really quite something, and will literally change the way you approach your fitness and health.
As you have seen in within this article I have written - there is just SO much than can be achieved through using kettlebells, they are an incredibly adaptable piece of kit!
The final major benefit comes down to the fact that they are suitable for beginners to exercise, right the way through to professional athletes.
Whatever your level, whatever your goal, training utilising kettlebells can help take you there!
Are they magic? Well, No, its YOU that has to put the work in - they are merely a tool, like any other piece of fitness equipment.
BUT, if you use this tool in the right way, the rewards are there to be had!
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