The gym in your hand

Mona

By mid-January, we all know that ‘fitness’ is the top resolution of the year! And, in the flurry of ‘get fit’ posts, it’s rather hard to miss the colourful kettlebells making their way back.

Rather a humble tool that has its origin in Russia, it is a standard equipment at any given gym. What’s changed, however, is the number of articles/videos proclaiming its benefits for quicker results. In fact, 2019 is touted to be year of ‘resurgence of kettlebells’. Among its many benefits, its overall body toning, that tops the charts.

Hardstyle Kettlebell Certificated coach Amandeep makes a strongcase for it, “Kettlebells are called ‘handheld gym’ for it can provide a complete strength and conditioning programme.” The very basic swing is one quick, effective workout that can trim you down or build you up the right way. Regular vigorous practice makes one physically, mentally tough, boosts energy and equips you to handle stress better.

Kettlebell swing helps you lose weight and get into shape faster than any other exercise, vouches personal trainer Gaurav Sood. “Using kettlebells, we can pump up our workout and burn more calories in a short span of time. Depending on the programme, you may get both your strength training and your aerobic workout at the same time,” he offers.

Strength, endurance, weight management, flexibility and total body conditioning are some of the benefits of this workout but this also remains one that’s injury prone. “Always do it under proper guidance, focus on quality, not quantity,” tips ACE certified coach Manisha Goel.

“Kettlebells offer a range of workouts that add weight to standard routines like squats, lunges, rowing, shoulder press or Russian twist,” offers Neeraj from Jacked Fitness Gym. While working out properly with kettlebells, one’s core is used and in the process strengthens it too.

Now, that one has an entire gym in one’s palm, tempted enough to give it a try?

Handle it carefully 

Kettlebell is a ball-shaped weight with a single handle. Of Russian origin, it was earlier used to weigh crops and been long accepted part of exercise equipment. Simple kettlebells exercise done properly give a range of overall health benefits and wellness and work as an excellent basis for preparing for different sports.   

Dos and don’ts

• Look for open space with even floor to avoid tripping or damaging stuff around.
• Be very focussed and not get distracted by surrounding to ensure safety.
• Kettlebells shoot up the heart rate rapidly, so do check with a doctor before you undertake this regimen.
• Select proper weight to begin with, keep increasing the weight gradually as you become familiar with it.

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