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Maybe you’ve seen them in the gym: Weird looking bowling balls with a handle in the gym, the Kettlebell.

You wouldn’t immediately take it for the incredible training tool it is…
” So which muscles can you target with a kettlebell?”
“What should you pay attention to” , and ” which exercises are suitable for beginners?”

Physiotherapist and Kettlebell Trainer Mark Chen answers the 5 most common questions.

1. What is a kettlebell?



“The Kettlebell name comes from the old well-known whistling kettle that we used on the gas stove, or the tea kettle in English.
Kettlebells are available in different weights ranging from about 4 kilograms to 100 kilograms. The most useful kettlebells are between 12 and 24 kilograms. These are suitable for most people. Of course it is smart to start with a lighter kettlebell and gradually grow to a heavier bell.”

2. Which muscle (group) and do you train with a kettlebell?

“With the kettlebell you can literally train all the muscles of the body. I sometimes tell my personal training clients that if I can only choose one thing to train with, it would be the Kettlebell. The uniqueness of the kettlebell lies in the fast, powerful exercises that you can do with it, whereby the whole body works together.
But you can also perform literally all the exercises that you could do with a dumbbell or a barbell.”

3) What are the benefits?

“Due to its unique shape, you can use the kettlebell to perform movements that swing along or especially under the body. These movements require fast, powerful movements that involve many muscles and joints. Usually the core, glutes and the legs are particularly addressed.

If you perform the movements well, they also have a very strong influence on improving your posture.

Because so many muscles have to work at the same time, a lot of blood supply is needed. For this to be possible, the lungs and heart have to work properly. This not only gives you strength training, but also cardio training immediately during your workout. So two for the price of one! “

4) What should you pay attention to when you train with a Kettlebell?

“Because you make so much use of speed and explosiveness, and many muscles and joints have to work together, the movements are often difficult to perform. It takes some time and attention to master these movements.

In addition, a good body feeling and a critical look at technology are very important. Many movements use a hinge movement in the hips, called the hip hinge. In practice, it appears that many people find this very difficult. If you don’t have good control of your hips, you run the risk of your lower back taking over and putting extra stress on it. This can have adverse effects. “

5) Which exercises are suitable for beginners?

When you start using a kettlebell, start with traditional strength exercises. Think of the good morning, squat, deadlifts and lunges. You can find examples of these exercises on my YouTube channel.

If you are more experienced and have developed more strength, it is best to ask someone who is certified in the use of kettlebells to teach you advanced exercises. You really get a lot of extra value from that.

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