Kettlebells, What They Are and How They Are Important



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A lot of you have probably seen these around, either at your local sports equipment store, or at the gym.   Question is, do you really know what a kettlebells is, or how they can help bring a different type of workout into your routine.  First, let’s find out exactly what a kettlebell really is.

Kettlebells are baseball to bowling ball sized cast iron weights with a single looped handle on top, ranging in weight from two pounds to over 100 pounds.   These are common strength training aids that have really caught on in the United States over the past decade.

What is so special about these unique pieces of sports equipment?  The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness.  Kettlebells require focusing on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time.  Kettlebell workouts engage multiple muscle groups at once.  In this way, they are a great option for getting a whole body workout in a short amount of time.

Safety is always a major concern when it comes to pieces of equipment like these.  It's important to start slow and get some training when using kettlebells.  When used incorrectly, kettlebells can cause injuries.  Proper use of this cast iron weight requires strength, coordination and lots of practice.  Each kettlebell exercise involves multiple joints and many muscle groups working together.  It takes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves.  To master these movement patterns requires guidance, instruction and patience.  After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells.  The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it.  This can result in serious injuries to the joints, and especially the neck, back and spine.

There are many different exercises that can be performed while using kettlebells.  Exercises include: swings, upright rows, sumo squats, single-arm snatch, single-arm rows, single-arm presses, etc.  You can also use kettlebells in correlation with other body weight exercises to make it more challenging.  Some of these include: Burpees, push-ups, jumps, lunges, etc.  The possible uses for kettlebells are endless.

For any explanation on how to perform any of these exercises, or more information about kettlebells, please feel free to leave a comment or talk to any of the trainers here at Black Clover Fitness.  We will always be more than happy to help out with any question or demonstration on exercises dealing with kettlebells.

Medicine Balls



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There are many different types of fitness equipment out there that everyone jumps on the bandwagon to use because it is 'new and revolutionary'.  Some of the new equipment is great; however, one of the least used yet most versatile exercise equipment to use is the tried and true medicine ball.

A lot of people think of Sylvester Stallone in the movie Rocky using a medicine ball for his workouts, but they aren't just for him. The uses for a medicine ball are nearly limitless while being able to use one for cardio, strength, and even balance conditioning.  The balls can range from 1lb all the way up to 200lbs.  The most used weights usually range from 6-20lbs depending on the exercise and the strength of the person.

The versatility of a medicine ball makes it very easy to get in a great full body workout without having to touch a single dumbbell.  With that being said if you are looking for a 'total body trainer' just get a medicine ball and you are on your way.  A few exercises that can be done using the medicine ball would be push-ups with one hand on the medicine ball and the other on the ground, squats while tossing the ball in the air to catch it, Russian twists for your core, and many many more.  If you are interested in more exercises let us know and we will let you know more from the limitless selection.