The best kept secret of toned celebrity bikini body: Kettlebell
Every celebrity gym has the so called “courage corner.” It is always equipped with kettlebells. There is no fit celebrity, bodybuilder or athlete who would not use kettlebell in their trainings. Strong men all over the world prefer heavy athletics over the soft modern gym trainings. Celebrity ladies also love this sport for a quick fat loss and athletic body sculpture benefits.
What is kettlbell?
Kettlebell looks like a cannonball with a handle that is used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Already in 1700, kettlebells of the similar to modern shape were used by Russian farmers to weigh crops. Very soon people noticed that the farmers who used kettlebells became stronger and looked perfectly athletic, like the ancient Greek heroes. For a long time, kettlebell lifting was a secret of the powerful strength of many athletes, celebrities and bodybuilders. Kettlebells had been used for various sports throughout Europe since the 1940s.
Starting from 1960s kettlbell was introduced to the Western Europe and the USA. However, it became very popular in 2001, when Pavel Tsatsouline published his book on kettlebell training in the US. Pavel Tsatsouline is considered the modern king of kettlebells who popularized this sport around the globe.
Why kettlbell is good for you?
- General physical preparedness
- Fat burn
- Body composition
- Work capacity
According to recent studies, people who exercise five years or more with kettlbell have the “cosmonaut’s blood pressure.” Those trained athletes showed the least time needed for their heart to slow down back to normal after the exercise.
During another study, a group of students was split in two: the control group followed the typical university PT program, and the experimental group just lifted kettlbells. To evaluate their performance, they were offered a standard PT test: a standing broad jump, pull-ups, a 100-meter sprint, and a 1K run. Surprisingly, the experimental group did better in all those exercises, despite the lack of practice on the tested drills.
Do not think, that the kettlbell is only useful for those who want to build muscles and increase weight. According to one more study that was done in 1997, about 21% of the kettlbell lifters increased bodyweight since taking up kettlbelling and around 21% decreased it. And that number is not a typo! What is really inspiring, the study showed that the kettlbellers revealed a consistently low body fat.
How does it work?
Kettlbell lifting works particularly your lower back, legs, shoulders, and increases grip strength. Such simple and basic movements as the swing, the clean and jerk and snatch, engage the whole body at once. Kettlebell exercises are holistic and work several muscles simultaneously. The reps may be repeated continuously for several minutes or with short breaks. This particular combination makes kettlbell workout partially aerobic and more similar to high-intensity interval training, which is famous for its metabolic benefits.
Pavel recommends ladies to start with the 18 pounds (8 kg) kettlebell. The progress will be evident very soon and you will be able to switch to 26 pounds (12 kg) with the goal to advance to 35 pounds (16 kg). A regular man should usually start with the 35 pounds weight. A guy is considered advanced when he is able to lift a “double” – 70 pounds (32 kg) kettlebell. There are kettlebells that are even heavier than this. They are used by professional heavy weighers and are called “bulldogs.”
Before starting exercises even with the smallest weight, you want to make sure that:
- You do not have any back problems.
- You work out barefoot to avoid sliding. All types of sneakers are absolutely no good for this sport. Only wrestling shoes, work boots or converse chuck taylors are authorized.
- There are no obstacles in your surrounding that would prevent you from doing swings and snatches. I love this sport because it does not force me to stay at the gym or in a stuffy room. I go outside and enjoy the extra effect of oxygen for fat burn and energy boost.
- Develop your strength and flexibility gradually using common sense and listening to your body.
- There is no substitute for good judgment. Your friends or instructors will give you lots of advices but there is only one person who knows what is better for you – it’s yourself.
To conclude, I would like to mention that kettlbell lifting is one of the safest sports ever. Only 8% of top athletes that push their bodies over the edge report injuries during trainings or competitions.
Kettlebell is a one-stop-shop fitness and if you are still afraid of looking like a chunky bodybuilder after the training, check out this list of celebrities that owe their bodies to kettlebell: Jessica Biel, Angelina Jolie, Vanessa Hudgens, Jennifer Lopez, Jennifer Aniston, Penelope Cruz, Kim Cattrall, and Kim Basinger.
Stay smart, healthy and beautiful!