What do Jennifer Aniston, Angelina Jolie, Brad Pitt and Sylvester Stallone have in common?
Well, aside from being huge celebs, they’re all big fans of kettlebells.
Now, you may have looked at the humble kettlebell and sneered at its potential.
The weightlifters among you might consider them the poor man’s dumbbell.
And those unfamiliar with any form of weightlifting, may see them as an easy way to injure yourself.
But these versatile handled cannonballs are worth a second glance. For there is good reason why they’re a staple in gyms up and down the country.
In this mini guide we’ll look at the benefits of kettlebell training. We’ll give you a list of a list of the most popular kettlebell exercises and how to perform each one. And we’ll compare them to dumbbells.
Let’s start with a brief history…
The origin of kettlebells
The history of kettlebells dates back to 18th century Russia. Indeed, the term “kettlebell” comes from the Russian word “girya.”
They were initially used as counterweights in markets.
But over time, strongmen began using them to showcase their strength. And they were soon integrated into the training routines of Russian athletes and soldiers.
Fast forward to the early 21st Century.
A chap by the name of Pavel Tsatsouline begins to popularise kettlebell workouts in the West.
So much so, that he earns the epithet, “the modern king of kettlebells.”
His books, workshops, and instructional videos have made kettlebells a mainstay in modern fitness regimes.
Who can benefit from kettlebell workouts?
Kettlebell workouts are suitable for most people. From beginners to advanced athletes.
If you’re a beginner, however, it’s essential to master good technique to prevent injury. Start with lower weights and focus on form.
Also take caution if you have joint issues or you’re pregnant.
Kettlebells work more muscle groups than almost any other exercise, so you get a true all-over workout.
Busy or in a hurry? Get your kettle on! They’re very time efficient.
Moreover, they’re great for rehab. If you’ve suffered a recent injury, they can help rebuild your strength and mobility.
6 Benefits of a Regular Kettlebell Routine
Kettlebell workouts are an excellent addition to any fitness regime. Here are some advantages worthy of note:
They’re a full-body workout: Kettlebell exercises engage multiple muscle groups simultaneously. Moves like swings, cleans, and snatches target the core, legs, shoulders, and arms.
They improve your strength and endurance: The exercises are, by nature, quite dynamic. So they enhance your muscular strength and cardiovascular endurance. Continuous, intense movements can help improve stamina and overall fitness.
They’ll make you more flexible: Kettlebell exercises often require a full range of motion. So you can improve joint flexibility and mobility.
They’re a great fat burner: The combo of strength and cardio is always a good one. Calories cannot help but burn. Fat will inevitably melt. Each high-intensity routine will boost your metabolism and promote weight loss.
They’ll give you a stronger tummy: Many kettlebell movements involve the core muscles. Turkish get-ups and kettlebell windmills will help build a strong midsection.
They’re versatile: Swings. Squats. Presses. Rows. Such a wide range of exercises makes them multi-functional—and suitable for varying fitness levels and goals.
The lady in the video above is performing a Kettlebell Swing.
Do kettlebell workouts really work?
In a word, yes.
They’re highly effective when you do them correctly and consistently.
Why? Because they combine strength, cardio, and flexibility training in one.
But that’s not just our humble opinion. Research shows that kettlebell training can improve muscle strength, cardiovascular fitness, and body composition.
Better yet, the functional nature of the exercises translates well to everyday activities. Thus, enhancing your overall physical performance.
But what you really want to know is: how long before you get results? Right?
Well, that depends how well you adapt to the workouts.
You tend to see a noticeable difference after about 6 weeks. Give or take.
Two or three sessions a week, however, could get you looking tip-top fairly rapidly.
Can you get in shape with just kettlebells?
Absolutely.
Kettlebells are highly versatile. Great for weight loss, muscle building, and improved endurance.
A well-rounded kettlebell routine can target all your major muscle groups, and give you a balanced workout.
The caveat, of course, is that your dieting efforts must match your training endeavours.
Busting a gut at the gym then ordering a takeaway would be somewhat counterproductive.
Will kettlebells build muscle?
Kettlebells can build muscle very effectively. After all, many of the exercises are strength-focused.
Compound movements like presses, rows and squats engage multiple muscle groups. So they’re particularly effective in muscle building.
It’s true to say that kettlebells may not offer the same level of resistance as traditional barbells. But they’re still great for building lean muscle mass and functional strength.
The key is progressive overload. In laymans terms, that means gradually increasing the weight and/or intensity of your workouts.
Kettlebells vs dumbbells
If you’re expecting us to crown a winner, sorry to disappoint. Kettlebells and dumbbells are both valuable tools to have in your strength training locker.
They do, however, differ in their functionality. So what are those key differences?
Design: Kettlebells have a displaced centre of gravity. Their unique handled design means you can perform dynamic, swinging movements. Dumbbells, on the other hand have a balanced, symmetrical design. That makes them ideal for isolated, controlled exercises.
Range of motion: Kettlebells allow for a greater range of motion and more fluid movements. Which, in turn, can enhance mobility and coordination. Dumbbells are more suitable for traditional strength training exercises.
Versatility: Kettlebells can be used for both ballistic and grinding exercises. Hence, they provide a mix of strength and cardio training. Dumbbells tend to be used mainly for static strength training exercises.
10 of the most popular kettlebell exercises
Here are some tried and tested kettlebell exercises and how to perform them.
Let the kettle see the bell…
- Kettlebell Swing
How to do it: Stand with your feet shoulder-width apart. Hold the kettlebell with both hands, hinge at the hips, and swing the kettlebell between your legs. Thrust your hips forward to swing the kettlebell up to shoulder height.
Benefits: Improves cardiovascular fitness, strength, and power.
- Goblet Squat
How to do it: Hold the kettlebell by the horns at chest level. Squat down by bending your knees and hips, keeping your chest up and back straight.
Benefits: Strengthens your legs, glutes, and core.
- Turkish Get-up
How to do it: Lie on your back holding a kettlebell in one hand. Press it up, and slowly rise to a standing position, keeping the kettlebell overhead. Reverse the movement to return to the starting position.
Benefits: Improves your full-body strength, stability, and mobility.
- Clean and Press
How to do it: Swing the kettlebell between your legs, then clean it to your shoulder by driving your hips forward. Press the kettlebell overhead by extending your arm.
Benefits: Builds strength and power in your upper body and core.
- Snatch
How to do it: Swing the kettlebell between your legs, then pull it up and overhead in one fluid motion, catching it with a straight arm.
Benefits: Improves your explosive power and full-body strength.
- Deadlift (shown above)
How to do it: Stand with your feet hip-width apart. Hold the kettlebell with both hands in front of you. Hinge at the hips, and lower the kettlebell to the ground. Return to the standing position by driving through your heels.
Benefits: Strengthens your hamstrings, glutes, and lower back.
- Windmill
How to do it: Stand with your feet slightly wider than shoulder width. Hold the kettlebell overhead in your right hand. Bend your left knee slightly as you reach your left hand toward your left foot. Keep your right arm straight and overhead as you rotate your hips. Do the opposite as you change hands.
Benefits: Enhances shoulder stability, core strength, and flexibility.
- Row
How to do it: Place one hand and knee on a bench. Hold the kettlebell in the opposite hand, and row it to your hip by squeezing your shoulder blade.
Benefits: Strengthens your upper back and arms.
- Lunge Press
How to do it: Hold the kettlebell by the handle at shoulder level. Your palm should face up. Step forward into a lunge, and press the kettlebell overhead as you descend. Return to the starting position.
Benefits: Improves your leg strength, balance, and shoulder stability.
- Russian Twist
How to do it: Sit on the floor with your knees bent Hold the kettlebell with both hands. Lean back slightly, and twist your torso to move the kettlebell from side to side.
Benefits: Strengthens your obliques and core muscles.
The verdict
Kettlebell training is a fun and effective way to get in shape.
Whether you’re looking to build muscle, lose weight, or just improve your overall fitness, kettlebells are a great solution.
They’re also time efficient to boot.
Kettlebell class at Kidsgrove Sports Centre
Want to give kettlebells a try?
At the time of writing, we have two classes available. These takes place on:
- Thursday at 9:30am
- Thursday at 8:00pm
Please check our classes timetable to be sure of times and availability.
It’s YOUR Sports Centre, people.
Come and #bepartofit
