> What I don't get is how are they different
>from using dumbells, barbells or med balls? I have Corballs
>at home which are basically med balls w/handles. Someone
>please enlighten me!
You can definitely use dumbells for some of the kettlebell moves(there's even a DVD out that I saw while I was searching online that does an entire workout of KB exercises using dumbells). I'm not sure how Corballs would work, but they are probably a bit big for some moves (KB's are more compact), and they may not be heavy enough for others (I'm using 35.2# and 44# for swings now, and I know other women who are using around 75# for them). Also, I'm not sure how comfortable the handles would be for some moves (but you can try them---start with some swings: watch the demo's on
www.artofstrength.com or on
www.youtube.com).
There are certain advantages to the KBs over dumbells:
For many of the KB-specific moves, like swings, the KB just feels more natural and moves more naturally. I also find the handle more comfortable than a DB for some moves (like the plié squats in 4DS Kickboxing).
The offset handle means the weight is not directly over the joint when doing some moves like military presses, which challenges your stability, and strenghtens the ligaments and supporting muscles.
The kettlebells can more closely mimic lifting in the real world, where objects aren't perfectly seated over our joints and may tend to pull us offcenter unless we contrl them.
Doing a move like a Turkish Get-up or a Windmill, or any move where you are holding the kettlebell locked out overhead (yes, you are supposed lock the elbow--which is safe in this instance--and hold the bell back a bit) while bending at the waist and keeping the shoulder sucked down into the socket work stability, strength and flexibility (you develop shoulder flexibility at the same time as strength by keeping the bell aimed towards the ceiling as you move and keeping the arm back behind your ear).It also feels really good on the shoulder (on mine, at least !).
The swing works pretty much everything: almost all muscles from the feet (kettlebell work is best done barefoot, or wearing shoes that aren't too supportive, like Keds, to work on the muscles of the feet and ankles and to provide best proprioception) to the shoulders (I'm convinced it's doing swings that worked out some shoulder tension that I had been carrying around for weeks). As I mentioned, you can do this with a dumbell, but it doesn't have the same feel or 'naturalness' about it.
Most KB exercises work multiple muscle groups, many of them almost all the muscles in your body (swings, as I mentioned, sequential cleans, snatches), so it makes for a very time-efficient workout (Excuse me if I'm being redundant: I might be repeating some of the things I said in a previous post, but I didn't reread it, and I don't feel like checking it out mid-post!)
I think I mentioned the benefits to back health (working muscle endurance vs. strength) of using KBs (several chiropractors recommend them, and when I told my chiropractor about them, he thought they'd be great for strengthing the stabilizing muscles and the tendons and ligaments). Various swings and other moves based on them, as well as other moves using the 'hip snap" (I think of it more as a 'hard-core porn hip thrust,' as it helps me visualize it better) teach your body to use the power of the legs and hips rather than the lower back, thus protecting the back.
Along with these benefits, I personally find the KB a good change from dumbells and barbells. There is a more playful, fun aspect to using them. And I absolutely adore swings! Just 3 sets of 20 reps on days when I'm really short on time, and I feel like I've done something and gotten both cardio and strength benefits. (And like several of the KB moves, swings work the booty really well! Another reason I like them).
You definitely don't need to go 'all kettlebells, all the time' to benefit from them, but I personlly think they're a great addition to a workout routine. Just a few sets of swings (lighter weight and more reps for more cardio, higher weight and fewer reps for strength emphasis) before, during or after a more traditional weight workout would be an easy way to incorporate their benefits without going all-out.
The big disadvantage of them is that they are a pricey hobby/fitness pursuit. All the DVD's are high priced (some more than others), but if more mainstream instructors get into them, like Amy, that may start to change. (I haven't figured out why they are so pricey, except maybe there is a relatively small demand for them, thus the higher cost). Kettlebells are pricey (especially when some places, like Dragon Door, charge an arm and a leg for shipping---almost as much as the bells themselves. Perform Better has REALLY reasonable shipping costs on them, though). But, once you have a kettlebell, it's pretty much a lifetime investment. Not much can happen to a big chunk of iron (especially if it's coated to resist rust).
You can also read some of the articles at
www.dragondoor.com (sometimes a bit cultish around "Pavel") or
www.artofstrength.com (more sensible, IMO!) on the benefits of kettlebells. Or do a web search on 'why kettlebells' and see what comes up.
HTH!
(TMI?
)
