So, I started kettlebells training. In addition to my body weight exercise that I practice for a long time, I decided to add kettlebells to my training routine. There are several reasons for that:
- It should help with my lower back pain. I get lower back pain if I’m not exercising for more than 3 weeks in a row. I realized that 5 years ago and since than I’m doing body weight exercises 3-4 times a week.
- It should be short, less than 20 minutes, preferably 10 or 15 minutes (stretching time and warmup not included).
- It should tighten and tension my body for the whole day. I’m a morning person and I prefer to do workout in the morning. That also helps me feeling better throughout the day, I feel energized and most import, I know that I did my exercise for that day and I feel great about it whole day!! I definitely think that it’s better to know that you finished with your exercise and feel great whole day, then to think whole day, “Oh, will I find time and energy to do my exercise in the evening?”
- It should make my “core” stronger. I heard about this expression, “the core”, only few months ago. “The core” of your body are abdominal and lower back muscles and they provide stability for the body. Other explanation is that core is the body without the limbs. But I noticed that my core isn’t strong as I’d want it to be and that my body weight training doesn’t really train lower core muscles.
- It should involve cardio and stretch component to my training. Body weight training cycles can make me sweat and make me gasp for air, but I think that kettlebells will add another dimension to it. And I think that kettlebells with stretch my body way better than my current body weight routine.
By definition, body weight circuit training is sort of a minimal strength type of training you can do. You saw my pictures; I’m not a type of fitness guy that is “ripped” and “toned”. I’m a very average office desk guy with a family which doesn’t have lots of time to spend on fitness training. My home body weight circuit training at the beginning was:
- 30 seconds of bodyweight squats, or until I couldn’t do any more.
- 30 seconds of push-ups, or until I couldn’t do any more.
- 30 seconds jumping jacks
And I repeated that 3-4 times. Later I added:
- 20 walking lunges
- 15-30-45 seconds plank
- Dips with barstools (5-7 at most).
So, only lower core exercises were push-ups and plank. I would stretch and warm up before exercising and that was it. What I read about kettlebells should fill the gap.
- Kettlebells training is not supposed to make you look like a body builder, but it should build muscle strength.
- Kettlebells should make by back muscles much stronger
- Kettlebell workouts are regarded as the great physique stabilizer.
- Kettlebell is asymmetric, it will flip and twist and have its point of gravity outside the hand. Their weight isn’t evenly distributed, so your stabilizer muscles have to work harder.
- Kettlebells exercise can be a low repetition one (lifts), but they can be more dynamic, performed as high repetition exercises and that should introduce cardio component.
- Kettlebells create tension in the body. Tension is needed to safely be able to work with Kettlebells, or lift any heavy weight for that matter. Tension will protect your spine when you pick up the heavy laundry basket. Tension is self awareness.
- Kettlebell movements force your body to move in the way it was intended.Your body does not need isolated movements you typically do with machines in the gym.
- Kettlebells training will get you focused and you will have to be much more careful. When you are using a kettlebell, you will pay attention or you will pay the price. Either you’ll hurt your body or your floor.
- Kettlebells are portable. You have easily transport them or store them in your office desk.
- Kettlebell training creates strong yet flexible joints structures. The kettlebell’s offset center of gravity plays havoc on control and forces your entire body to participate in the movement, recruiting more muscles and joints, providing a much more realistic approach to conditioning.
- Kettlebells improve your cardio –respiratory fitness. Since many kettlebell drills take place with your arms in an overhead position the muscles responsible for assisting the breathing process are engaged in muscular activity, not allowing them to assist in the respiratory process. This forces the muscles most responsible for breathing to play an even larger role in cardio-vascular fitness.
Exercise is also vitally important for lymph activity (the “sewage” system of the body in some ways, since it doesn’t have its own heart to pump). Requires the diaphragm’s breathing movements and other body movement to keep things flowing and cleansing the toxins out.
So below are the pictures after 1 week of kettlebells training. I have bought 2 20 pound kettlebells and I plan to buy one heavier one, but I will train with these 2 for a month until I get little stronger and then decide which one to buy. I’m thinking about 30 or 36 pounds ones, but I’ll decide that in a month. I think that first week somehow tightened my abs and I had sore shoulders and arms. My biceps is also visible again :-).