Basic knowledge of kettlebells
Traditional cast iron kettlebells: suitable for basic strength training, rough surface requires non-slip gloves.
Competition kettlebells: uniform size (12-16kg for women, 16-24kg for men), smooth surface suitable for high-frequency training (such as snatch).
Adjustable kettlebells: adjust the weight by adding or removing weight plates, suitable for home use.
The role of kettlebell exercise
Strengthen the core and neutral position of the spine
Modern people sit for a long time, which leads to weakening of the core muscles (transverse abdominal muscles, multifidus muscles), causing compensatory bending or collapse of the lumbar spine.
- Natural requirements of kettlebell movements:
- For example: Turkish get-up, the core needs to be tightened throughout the process to stabilize the spine and avoid lumbar collapse.
- In the kettlebell swing, the hip hinge action forces the pelvis to tilt backward (against the pelvic tilt caused by sitting for a long time).
- Effect: Strengthen the deep core muscles, restore the linkage ability of the lumbar spine-pelvis-hip joint, and improve "pelvic tilt forward" and "low back pain".
Correcting rounded shoulders and shoulder blade imbalance in the upper limbs:
Long-term desk work leads to tight pectoralis minor, weakness of the middle and lower parts of the rhomboids and trapezius muscles, resulting in rounded shoulders and winged scapulae.
- Targeted training for kettlebell movements:
- Kettlebell cleans and presses require the scapula to sink and retract, strengthening the lower trapezius and rhomboids.
- Single-handed overhead movements (such as single-arm presses) force the rotator cuff muscles to stabilize the glenohumeral joint and improve shoulder joint mobility.
- Effect: Open the chest, pull back the forward scapula, and relieve "rounded shoulders and hunchbacks".
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