kehakaalutöö

Keha kaalutöö, referred to here as ke harte kaalutöö, is a term used in Estonian fitness and physical education to describe training methods that rely on the weight of the body as the primary resistance. It emphasizes movements performed without external weights or with minimal equipment, and it is commonly associated with calisthenics, functional training, and certain rehabilitation practices.

The word is formed from keha (body), kaal (weight), and töö (work), and may appear in slightly different spellings or hyphenations in various texts. In practice, kehakaalutöö encompasses a range of exercises that use body weight for resistance, balance, and control, including push-ups, squats, planks, lunges, and gymnastic-inspired movements. Training is often organized into circuits or progressive cycles, focusing on mastering technique before increasing volume or complexity.

In sports and education settings, kehakaalutöö is valued for being equipment-light and accessible, allowing practitioners to train anywhere. It supports progressive overload through changes in leverage, tempo, range of motion, or repetition schemes. In rehabilitation, it can help restore motor control, improve mobility, and build foundational strength before introducing external loads. Potential limitations include ceiling effects for maximal strength and the need for proper technique to avoid overuse injuries when advanced movements are attempted.

See also: calisthenics, bodyweight training, functional fitness, rehabilitation.