好文一篇~~~沒時間用中文劃重點，大家來練習英文閱讀吧!!
不過有一句很重要 --> Remember: It wasn't the kettlebell that hurt your back but how you USED the kettlebell that hurt your back.
切記，不是"壺鈴"傷了你的背，而是"你怎麼用壺鈴"傷了你的背。
所以當你使用壺鈴受傷了，請勿責怪這個偉大的工具，而是要思考自己是怎麼使用壺鈴，是否有找專業的指導教練喔~
Kettlebells: The Good, The Bad and The Ugly.
Here are a few notes, mostly scribbled up at random, on how I feel the kettlebell is best used, and some of its shortcomings.
The Good.
**For Strength: Here the BEST application of the kettlebell is for upper body pressing strength and maybe front squats. In all other ways the barbell (or even your own bodyweight) is better.
That said, how strong do you need to be? The kettlebell can develop more than enough "everyday" strength in all major lifts (pushing, pulling, hinging, squatting, etc).
**For Fat Loss: Where the kettlebell really shines is for metabolic conditioning. The compact nature of the cast iron, and how it lets you transition seamlessly between movements, makes it just absolutely marvelous for short, intense, sweaty workouts.
Surely you can use a barbell, or even dumbbells, for something like complexes, but they don't feel as good or as right as the kettlebell does.
**Return on Investment: The kettlebell is convenient, easy to learn (under the guidance of a good coach), and covers about 80% of all the fitness you could need (strength, flexibility, mobility, metabolic conditioning, fat loss, etc).
The Bad.
** For Strength: If you want to go beyond just "everyday" strength the kettlebell starts to show its shortcomings. In other words, don't expect to develop any overly impressive deadlift with kettlebells alone.
**The Dogma: Somehow, and I'm not going to say I'm not partly to blame, because I am, but there is a strong, almost zealotic attachment to kettlebells for a lot of people.
Just remember it's not the tool that matters, but the method. Don't lose out on the benefits of training with other implements because you feel some deep-rooted romantic notion to defend and use only the kettlebell.
The Ugly.
** Technique: This is not the kettlebell's fault, but the coach's, nor is it exclusive to the kettlebell, but I see more bad technique in swings, cleans, snatches and get ups than I care to count.
Remember: It wasn't the kettlebell that hurt your back but how you USED the kettlebell that hurt your back. The kettlebell has no vendetta against you personally, I swear.
So be judicious. Get a coach--a competent coach--to teach you. There are plenty out there. You just have to be willing to look.
Strong ON!
- Pat
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