We couldn’t blame you if you didn’t recognize a kettlebell. They’re these odd shaped iron objects, shaped like a cannonball with a handle grip on top, that you may have seen appear at your gym in the last few years. They originate from Russia, but have seen an explosion in popularity in America.
They’re quite similar to dumbbells in that they are used for weight training and allow a free range of motion. However, these two objects (should) have unique roles in your exercise regimen.
- How to Use a Kettlebell
- Benefits of Kettlebell Training
- Examples of Kettlebell Exercises
- Kettlebell Workouts for Men
- Kettlebell Workouts for Women
- Conclusion
How to Use a Kettlebell
As opposed to dumbbells, kettlebells have their center of mass located away from where the hand is. This makes it perfect for movements that require stabilization or swinging- the difficulty of controlling it works the muscles. But the primary use of kettlebells isn’t just building muscle, but to physically tax the whole body in terms of endurance and strength.
Because of their structure, kettlebells work the legs, lower back and shoulders- muscles that work to stabilize the body. The most common kettlebell movements like snatches and swings work these muscles, and force the entire body to work in unison to make it a more natural movement.
Another aspect of kettlebell training is that it utilizes high reps, whereas most barbell and dumbbell exercises are usually below 12 reps. The reason for this is that kettlebells are better suited for endurance and aerobic purposes, which require higher rep ranges to be properly taxed.
Benefits of Kettlebell Training
We just mentioned a few unique aspects of kettlebell training, but here are some more amazing benefits:
Keeps Cardio Interesting: Instead of doing the same old boring cardio machines, kettlebells can offer you a totally dynamic workout. Because of the aforementioned structure of kettlebells, they’re best used for high reps. This means that your endurance is going to be tested. Try out some of the circuits below for maximum benefits.
Functional Strength: The awkwardness of the kettlebell forces your body to stabilize the bell, which is more realistic for real-world tests of strength than barbells.
Provides a Compact Workout: Many people like to spend over an hour working out, but not all of us have the luxury of that much time. Instead, doing kettlebell circuits will allow you to get your cardio in while also putting your muscles to the test.
Full Body Workout: Most kettlebell exercises involve all the muscles from head to toe, as opposed to dumbbells which usually isolate muscles.
It’s Cheap: Instead of getting a gym membership, a few kettlebells can offer you a complete workout alone. If you do, or want to workout at home then kettlebells are essentially a must-have piece of equipment.
Helps Develop Mobility: Some exercises below, like the Turkish Get-Up, are great for mobility. This means that you are going to be taking a muscle through its full range of motion through a dynamic movement, as opposed to a static stretch. This really helps to keep your joints healthy.
Builds Core Strength: Because of the way KB’s are designed, it forces your core to do extra work to stabilize the bell.
Mental Focus: If you practice a sport or athletic activity that requires you to focus and exert strength, KB’s are great for doing so. The Soto Press is a great example, as you are required to stay put in a squat while pressing overhead.
Portability: You can’t bring a whole barbell or dumbbell set on a trip, but a kettlebell can go in the back seat of your car and give a great workout for weekends away from home.
Helps with Lower Back Pain: Many people suffer from lower back pain. The main cause of this is tight hips and weak glutes and hamstrings. Kettlebell exercises, like the swing, are fantastic for exercising those muscles (i.e. the Posterior Chain).
Improves Join Strength: When doing exercises that force your body to support the kettlebell in uncomfortable positions, you strengthen your joints.
Develop Power and Explosiveness: Exercises like the KB snatch force your body to move weights in a quick fashion. This contributes to power that can be used in athletic endeavors.
Examples of Kettlebell Exercises
Now that we understand the role of kettlebell exercises, here are a few examples with descriptions:
Swings (Glutes, Hamstrings, Low Back): Place the kettlebell (KB) between your feet. Stick your rear out and bend at the knees to grip the KB. Look straight ahead, stand up and swing the KB between your legs. Then reverse the movement, swinging the KB out in front. Here, your arms shouldn’t be doing much of the work- they act only as levers. The power from the swing comes from the hips and hamstrings.
Snatches (Shoulders, low back): Start in the same position as the swing. Pull the KB up towards your torso (with one hand) forcefully. As the KB reaches your chest and shoulders punch the KB up to the ceiling to lock out the movement.
Sots Press (Shoulders, legs): Hold a KB at chest level. Go into full squat position and press the KB overhead. Then lower it back down and repeat, while staying in the squat position for the entire duration of the set. You can use either one hand or two (using two KB’s simultaneously). If you can’t perform a full squat comfortably, then just stick with regular standing presses.
Renegade Row (Back and Abs): Start in the plank position, but instead of putting your hands on the ground, they will be on the handles of two KB’s. Start off by rowing one bell to your chest, while the other rests on the ground. When you lower the KB to the ground, row with the other hand. Lower that back down and repeat.
Farmers Carries (Back, Arms, Abs, Trapezius): Choose to either use one or two KB’s simultaneously. One KB requires more core to stay upright, whereas two works the back more. Squat down and pick up the KB(s), stand upright and walk forward for 20-40 yards, or whatever a reasonable distance is.
Turkish Get-Up: This is a fantastic exercise that truly requires the whole body. You start off lying down, then slowly work your way up to a standing overhead hold with the KB. Check out this video guide for instruction.
Kettlebell Military Press: Grab one or two kettlebells and bring them to chest height. With your glutes and abs braced, press them overhead. Lower them and repeat.
Bent Over Row: With two kettlebells on the floor in front of you, lean over with your head facing up. Squat down to grab the kettlebells, and then come partially up so that your back is at a 45 degree angle from the floor. Proceed to row the KB’s to your chest. Lower them and repeat.
Kettlebell Deadlift: This movement is similar to a traditional deadlift, but with kettlebells you want to emphasize the hips and hamstrings more. To do this, stick your rear out when lowering the weights, while only slightly bending at the knees. This will do wonders for your posterior chain.
Kettlebell Workouts for Men
Most guys who want to use kettlebells should focus on building strength and developing their upper bodies. This means that they want to focus on explosive exercises as well as upper body focused exercises. Of course, it’s essential to do some lower body work so that will be included as well, although with lower volume.
Here’s a sample workout:
Day 1
1.) Kettlebell Snatch 3×5
2.) Double KB Military Press 3×12
3.) Double KB Bent over Row 3×12
4.) Renegade Row 3×12
Day 2
1.) Kettlebell Deadlift 3×5
2.) Sots Press 3×8
3.) Double KB Front Squats 3×12
4.) KB Lunges 3×12
Kettlebell Workouts for Women
Women are likely to have different goals than men. Instead of building large muscles and strength, they are more focused on toning their legs and abs. This means they should focus on higher reps, core work, and lower body exercises.Also, instead of doing individual sets and low reps, we recommend circuits. Try these out:
Day 1
1a.) KB Deadlift 3×10
1b.) KB Front Squat 3×10
1c.) KB Swings 3×20
1d.) Renegade Row 3x 12-15
*All exercises done back-to-back. After completing one circuit, rest for 60-90 seconds, then repeat.
Day 2
1a.) KB Snatches 3×10
1b.) KB Sots Press 3×10
1c.) KB Swings 3×20
1d.) Renegade Row 3x 12-15
Conclusion
If you want to go out and buy your own kettlebell that’s great! You can start with just one and see how you like it, then move to a pair, then several pairs. It’s best to start slow, however, because kettlebell movements should be practiced a lot before intensity ramps up. This is best to prevent injury and to build strength. Also, while the workouts above are sufficient for guys and gals, feel free to spice things up and try new exercises and routines out. That’s one of the great things about kettlebells- they allow for so much diversity with just one bell.
So what are you waiting for? Grab a kettlebell and start swinging!
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