Forget about dumbbells and barbells, and even treadmills for the matter — the kettlebell is perfect for muscle training and cardio too, reveals this two-time kettlebell national gold medallist.
Trust the Russians on this one. The Kettlebell, dating back to 18th-century Russia, looks like a simple iron or steel handle-ball, but there is a lot more to it. It has evolved into a unique sports and exercise equipment with which you can perform unilateral (one armed) or bilateral (two armed) exercises, it is perfectly balanced (the barbell or dumbbell is not), it is easy to carry, and two kettlebells is all it takes to have yourself a portable gym.
It takes advantage of momentum, thus ensuring more reps and lesser formation of lactic acid as compared to other equipment. Another exciting factor sets it apart from other weights: the kettlebell is great for cardio as much as it is for muscle training. Whether you are an athlete or a regular person looking to train at home, it will suit you just fine.
Well, you will find one at a fitness store or your next-door gym. Once you do, take note of these helpful inputs by Mathu Hari (pictured), a twice national and thrice state gold medallist. Vignesh Hariharan, South India’s first kettlebell world champion, is training her at The Hammer Fitness in Chennai.
Prerequisites for all exercises: The kettlebell is advised only if you are somewhere between a beginner- and intermediate-level fitness enthusiast. It is for those with a normal posture (no upper- or lower-crossed posture or those with scoliosis, kyphosis, or curved upper-body). You must be able to do a proper squat and have some flexibility. Ideally, a certified trainer should monitor you.
