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Kettlebells are cannonball-shaped weights with handles used for exercise, working multiple muscles and strengthening the core. When choosing a kettlebell set, consider weight, physical abilities, and a comfortable starting weight. Look for sets with at least three weight levels and an instructional DVD. Gradually increase weight to build muscle safely. Kettlebell lifting is a national sport in Russia, and alternate types are based on the same basic swinging motion.
A kettlebell is a cannonball-shaped weight with an attached handle used for exercise. Primarily, a kettlebell works multiple muscles during exercise movements, thus strengthening the core muscles of the body. While many gyms offer this type of weight lifting equipment, investing in the right kettlebell set could be a great way to exercise in the comfort of your own home. Issues you’ll want to consider when choosing the best kettlebell set typically include full weight, graduated weight, and your own physical abilities.
An important factor to consider when beginning a new strength training routine is the amount of starting weight. When working with kettlebells, it’s generally important to realize that the center of balance changes as you move the weight because the handle allows for a rocking motion. This range of motion is much greater than what you would get with a typical hand weight. It may be crucial that you choose a comfortable starting weight to avoid injury or strained muscles.
When choosing a kettlebell set, look for one that includes at least three weight levels. It’s usually best to start low if you don’t strength train regularly. A low set may include a five pound weight (approximately 2.27 kg), a 10 pound weight (approximately 4.54 kg), and a 15 or 25 pound weight (approximately 6.8 or 11.34 kg). Medium weights can start at around 25 pounds (approximately 11.34 kg), and high weights can go up to 100 pounds (approximately 45.36 kg) or more.
People who want to gain significant muscle mass will generally want to gain weight over time. To safely build muscle, you need to gradually increase the weight. A kettlebell set could be perfect for this, as it usually includes several different weights that allow an individual to rise at their own pace. Once you are comfortable using the highest weight in the set, you can purchase additional weights individually to suit your needs.
Lifting kettlebells can seem quite awkward at first. It’s generally a good idea to purchase a kettlebell set that includes an instructional DVD. The video will walk you through the basics, such as how to hold a kettlebell handle, and demonstrate different types of kettlebell movements. Because of the variety of exercises possible, a kettlebell workout is almost a full-body strength training routine.
In Russia, kettlebell lifting is considered a national sport. Consequently, the kettlebell is often referred to as the Russian kettlebell. Some manufacturers have altered the original kettlebell design of a heavy cast iron ball with a fixed handle to include colorful kettlebells with wider or adjustable handles. These alternate types are sometimes called American Kettlebells and Irish Kettlebells, but they are all based on the same basic swinging motion as the original and should be just as effective.
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