body weight training
Charming Kettlebell(e)s

endurance training
Mother of a 6-year-old girl, Pune resident Simran Hotchandani, swears by the benefits of and teaches kettlebells.

Kettlebells are cannonball-shaped workout tools trainers should add to their women clients’ routines if you want them to get a leaner, tighter figure without spending much time.

Dumbbells focus on single-plane static movement and are primarily used for muscle hypertrophy. Kettlebells, in which the centre of mass is offset from the handle, help produce centrifugal force while swinging the bell, working on cardio and muscular systems simultaneously.

When we talk about improving functional strength in women, imagine doing household work, running behind kids, shopping and lots of similar activity. Women require strength with optimum level of cardiovascular system. Kettlebells can do it all.

When you swing the kettlebell, every part of the body is involved in each and every rep. The body is always doing something: either producing force (swinging it up), reducing force (as it swings between the legs), or reversing the load (as one goes from the backswing to the next rep).

This leads to very high workloads with much lower perception of effort. Add to it the acceleration forces (3-5 times the weight of the bell) and even the average person can do extraordinary workloads in very short order. Your client will benefit with such simple, but yet highly effective workouts, which are a replication of day-to-day activities!

Strength training

The essence of “functional” training is that it has a solid carryover to the real world. The body is indeed a linked, interconnected system and needs to be trained as such for maximum benefit. The various methods of swinging and lifting the kettlebells maximize this functionality.

Even picking the bells off the floor using the correct form will carry over to everyday life and make your client stronger and more resilient.

Kettlebells also help improve grip endurance or grip strength. Imagine carrying heavy bags and climbing stairs with them: it requires good grip, strength as well very good cardiovascular system. Kettlebells swings or snatch helps for grip endurance and work on cardio in a great way.

Practicing swings and getups on a consistent basis will yield results to the average person that they just couldn’t get from virtually any other kind of training. Because there is no impact, and the training has core, stability and balance training built into its foundation, it is some of the safest strength training a person can do.

Swinging the bells lets your clients work their cardiovascular and muscular systems at the same time and can burn upwards of 30 calories per minute – which is not close to any other aerobic activity that gives such a wholesome workout experience.

Additional benefits

The most common goal for women enlisting in a gym is losing body fat and inches around the waist, thighs and arms. High-intensity kettlebell workouts have the ability to burn fat, providing an exciting alternative. High-repetition, compound movement workouts result in decrease of body fat percentage because of the consequent increase in your clients’ metabolism.

Most women have busy schedules in which they attend to the needs of their families, be on top of the situation at work, and also take care of family recreation. These activities take up considerable time, and can de-motivate women from attending a gym.

Kettlebell workouts, on the other hand, are an intense combination of cardiovascular and strength training. Women will surely be attracted to its short duration and high intensity, plus the fact that the workouts work nearly every muscle in the body.

Then there is the apprehension that kettlebell training will build mass, like a body-builder. Contrary to these misrepresented beliefs, kettlebell workouts are designed to build strength by increasing the amount of lean muscle tissue. And since several muscle groups are involved in the workouts, regular training leads to the lean look!

– Parag Mhetre

The writer is founder of Pune-based Energy Kettlebell Fitness Academy, has trained more than 1,000 trainers & coaches across India and now the UK, and regularly participates in international kettlebell competitions.


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