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In the twentieth century, science confirmed what athletes have known for many centuries: kettlebell is one of the best training tools to build muscle.
The official textbook on physical training, which was approved by the Ministry of Defense, stated that kettlebell is one of the most effective tool for building strength, which is «a new era in the development of the potential of human power».
Scientists observed 75 athletes training with kettlebells from three to five years, and found that in the long run, kettlebell training helps reduce heart rate and blood pressure. The weightlifter usually has 110/70 in summer and 114/74 in winter. During periods of rest do exercises on the uneven bars, the pulse is 56 beats per minute. The heart rate drops not only at rest, but also slows down during and after training. It also reduces the time it takes the heart to slow down and return to normal rhythm.
Only 8.8% of weight lifters, members of the national team and regional teams, get injured during training or competition. A surprisingly small figure, especially when you consider that many world-class athletes show truly great results.
Among those who trained with leading weight-lifters, 21.2% increased their body weight since the beginning of training with kettlebells, and 21.2% lost weight (this mainly applies to overweight people). Another study of professional weight lifters showed that they have a small amount of body fat. A weightlifter is characterized by a balanced development of all organs and muscles with marked hypertrophy of the muscles of the shoulder girdle.
Vladimir Yanda, MD from the Czech Republic, noted that people with dysfunctions in the back often have «gluteal amnesia». If you do not fix it, back problems will only worsen, since the back takes the load during weight lifting. But in kettlebell lifting, the buttocks take the load.
According to Yanda’s research, buttock weakness is associated with immobility of the hip joints. Kettlebell lifting is the only sport that develops the flexibility of the hip joints.
Professor Stuart McGill, Ph.D., number one in the world of biomechanics, made an amazing conclusion that the developed muscles of the lower back do not solve back problems and do not build endurance. But kettlebell training, especially swings and jerks with high reps, strengthen back extensors.
Some popular studies mistakenly recommend to draw in the belly button to protect your back. Dr. McGill demonstrated that sticking out the abdominal wall is an excellent technique. Kettlebell sport lifting offers many innovative techniques for strengthening the back.
Repeated explosive load in swings and fast climbs is extremely beneficial for joints, unless you overdo it. Dr. Mel Siff says that «those that have had heavy training loads are less likely to get osteoarthritis, osteoarthritis and cartilage fibrillation. From the point of view of mechanics, it seems that regular explosive load on joints is much safer and allows the joints to adapt well and better withstand high loads in running and jumping. Thus, the articular cartilage after regular training remains healthy and copes well with explosive loads, while cartilage that is weakly loaded often loses collagen, and the joint density decreases».
Some kettlebell exercises are unique and cannot be repeated with other any tool. But the main feature of kettlebell exercises is continuous efficiency. No other projectile can build real strength and endurance, no championship can be won without two hours of daily training with such a compact and versatile tool that can be used everywhere.
«The more I train with kettlebells, the more I think about giving up other forms of training, — writes master of kettlebell lifting Rob Lawrence. Training with a kettlebell literally builds everything. Strength, speed, endurance ... But most of all I was surprised by the strengthening of the hamstring when doing jerks with one hand».
Kettlebell Swing is a CrossFit exercise that is very effective for building an athlete’s power and explosive strength.
Russian kettlebell swing
Russian Kettlebell Swing is a CrossFit exercise that builds explosive strength and strengthens the muscles of the hips, back and buttocks.
A jerk with a kettlebell is a CrossFit exercise. It works a large number of muscles and perfectly builds up the athlete's stamina.
Turkish Get-Up is an excellent CrossFit coordination exercise. It targets muscle stabilizers, which we do not use in everyday life.
In this exercise, kettlebellls do not need to be taken off the floor. But this will not make it easier for you.