How good are Kettlebells?

Really, How good are Kettlebells?

Kettlebells have recently been gaining in popularity in the fitness world. 

Whether it be for a convenient workout in small spaces, a healthier alternative to free weights, or for those looking to lose weight and get toned many are opting to go with this compact piece of equipment.  This article will break down briefly why you should use kettlebells in your workout, the benefits of having this piece of equipment in your home gym, and some tips on working out with kettlebells.

Kettlebell workouts are growing in popularity because they offer a great alternative to weight machines for those looking to tone up or lose weight by adding cardiovascular exercise into their routines.  This compact piece of equipment can be used to work out nearly every muscle group in the body.  

What part of your body benefits the most?

One of the most popular kettlebell exercises is a great workout for your arms, shoulders, and back – the swing.  This exercise has been used by many different cultures around the world as a way to improve cardiovascular endurance and build strong leg muscles with little impact on the joints.  Kettlebells are different from free weights because they allow you to swing or manipulate the weight as opposed to moving it up and down in a controlled motion like traditional free weight exercises. 

The benefit of using a kettlebell workout plan is that is an excellent alternative for those looking to avoid aerobic activities or impact on the joints.  With a kettlebell workout, you can burn more calories in less time than most weight-lifting workouts.  Not only is the exercise itself effective but by adding high repetitions with a lightweight you can add cardiovascular benefits to your workout routine. You can get the equivalent of a one-hour cardio workout in 20 minutes.    

No Gym required.

Another benefit of using kettlebells is that they are so compact and light that they can be brought anywhere for a workout in small spaces.  They take up minimal space at home or in a bag when traveling so you can have access to an effective workout anytime and anywhere. 

Which Kettlebells are the best?

If you are considering purchasing a kettlebell the best ones to use are generally solid cast-iron, making them more durable and a good investment for a home gym.  They come in a range of weights so you can adjust the workout according to your own personal limitations. 

In working out with kettlebells there are certain techniques that you should follow to avoid injury and maximize effectiveness from your workouts.  One way is by using smooth movements, this ensures that you are using the correct muscles to facilitate a workout and minimizing jerk movements which can lead to injury.  You should also exhale as you contract your muscles and inhale as you extend them, this will allow for a more efficient workout by getting more oxygen into your system.

Try out this workout.

If you have been thinking about trying out kettlebell workouts or purchasing one for your home gym, try out this workout to see what can be achieved with a kettlebell.  This particular workout is called the “24” because it consists of 24 repetitions of each exercise. 

To start off perform one set of 10 reps of each exercise using a medium-weight kettlebell or an amount that will leave you fatigued by the end of the set.  Workout in a circuit performing one set of each exercise and then resting for as long as needed before starting the next round. 

Exercises:

 Kettlebell Exercises 1 - 5:

1) Swing – right arm 10 swings, left arm 10 swings

2) Goblet squat – holding a kettlebell at chest or “goblet” position perform 10 squats

• 3) High pull – holding a kettlebell by the handle at chest level, thrust hips forward bringing kettlebell up to shoulder height with the elbow pointing straight out, stand upright squeezing your back and continue pulling the weight up to the ceiling until your bicep is touching your ear before returning it down to chest level. 10 repetitions

• 4) Push press – holding a kettlebell in front of shoulders, thrust hips forward and then quickly stand up pushing weight overhead until arms are locked out, bring the weight back down to shoulder height and then back to starting position. 10 repetitions

• 5) Swing – left arm 10 swings, right arm 10 swings

Kettlebell Exercises 6 - 10:

• 6) Sumo deadlift high pull – holding a kettlebell by the handle at chest level, feet should be wide apart in a squatted position, thrust hips forward and then quickly stand up pressing weight overhead until arms are locked out before bringing it back down to shoulder height and then lower it all the way down. 10 repetitions

• 7) Bent over row – with kettlebell by the handle at shoulder height, slowly bend over keeping your back straight and lowering the weight down to the top of your feet.  Make sure that you keep a 90-degree angle in your elbows and do not lock them out as you release the weight. 10 repetitions

• 8) Bent over row – with kettlebell by the handle at shoulder height, slowly bend over keeping your back straight and lowering the weight down to the top of your feet.  Make sure that you keep a 90-degree angle in your elbows and do not lock them out as you release the weight. 10 repetitions

• 9) Side swing – Right arm side swing for 10 reps then switch to the left arm

• 10) Turkish get up – holding a kettlebell in the right hand at chest level, slowly sit back onto your right hip while simultaneously bringing your left leg underneath you into a seated position.  Lower the weight to the floor and then push yourself back to starting position with strong hip extension.  After returning to standing bring the weight down to the floor to the same side of your hip that you sat down on.  Make sure that weight is always between your feet and does not go past them.  Repeat for another side. 10 repetitions

Kettlebell Exercises 11 - 14:

• 11) Single arm swing – holding a kettlebell with both hands at shoulder height, thrust hips forward so weight swings between legs, thrust hips forward lifting the weight up to belly button level, stand upright squeezing your back at the top of the movement.  Make sure that weight doesn't swing past your toes and return all the way down to starting position. 10 repetitions

• 12) Rotational swing – holding a kettlebell with both hands at shoulder height, thrust hips forward so weight swings between legs, thrust hips forward lifting the weight up to belly button level, stand upright squeezing your back at the top of the movement.  After weight reaches the highest point behind you rotate the torso and then swing the kettlebell down in front of your feet inside foot turned out 45 degrees with the toe pointed inward. 10 reps

• 13) Get-up – hold the kettlebell in the right hand at chest level, slowly sit back onto your right hip while simultaneously bringing your left leg underneath you into a seated position.  Lower the weight to the floor and then push yourself back to starting position with strong hip extension.  After returning to standing bring the weight down to the floor to the same side of your hip that you sat down on.  Make sure that weight is always between your feet and does not go past them.  Repeat for another side. 10 repetitions

• 14) One-arm swing – hold the kettlebell with both hands at shoulder height, thrust hips forward so weight swings between legs, thrust hips forward lifting the weight up to belly button level, stand upright squeezing your back at the top of the movement.  Make sure that weight doesn't swing past your toes and return all the way down to starting position. 10 repetitions

Kettlebell Exercises 15 - 19:

• 15) Swing – right arm 10 swings, left arm 10 swings

• 16) Side lunge and pull with rotation – step to the side and lower weight down until thigh is parallel to the ground, make sure your front knee does not go over your foot, and then stand up squeezing back at the top.  After you are standing rotate the torso, bring the kettlebell into that side of the body by pulling it with a bent elbow towards the hip until the hand is at hip level (opposite side). 10 repetitions

• 17) Reverse lunge and pull with rotation – step back and lower the weight down until thigh is parallel to the ground, make sure your front knee does not go over your foot, and then stand up squeezing back at the top.  After you are standing rotate the torso, bring the kettlebell into that side of the body by pulling it with a bent elbow towards the hip until the hand is at hip level (opposite side). 10 repetitions

• 18) Swing – left arm 10 swings, right arm 10 swings

• 19) Figure-eight – hold the kettlebell with both hands at chest level and then swing it down in front of you between your legs, back up around outside of your right leg, behind your body, and over your left shoulder.

Kettlebell Exercises 20 - 25:

• 20) Figure-eight – hold the kettlebell with both hands at chest level and then swing it down in front of you between your legs, back up around outside of your left leg, behind your body, and over your right shoulder. 21) Lunge press (right arm) – lunge forward on the right leg while bringing weight to the extended right arm, then stand up squeezing shoulder at the top.  Repeat on the left side. 10 repetitions each leg

• 22) Lunge press (left arm) – lunge forward on the left leg while bringing weight to the extended left arm, then stand up squeezing shoulder at top.  Repeat on the right side. 10 repetitions each leg

• 23) Lunge and row – lunge forward on the right leg, simultaneously row weight up to the same side of the body with a bent elbow and pulled back towards the hip.  After completing the repetition return weight down to the ground between feet and then the next repetition start from standing. 10 repetitions

• 24) Lunge and row – lunge forward on the left leg, simultaneously row weight up to the same side of the body with a bent elbow and pulled back towards the hip.  After completing the repetition return weight down to the ground between feet and then the next repetition start from standing. 10 repetitions

• 25) Lunge press (right arm) – lunge forward on the right leg while bringing weight to the extended right arm, then stand up

Further your studies of Kettlebells

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