Even with itsย rise in popularity over the last few years, the kettlebell is still an underutilized piece of equipment. It can strengthen your body and help you lose those pesky pounds that just wonโt come off any other way.
The history of the kettlebell goes all the way back to the Ancient Greeks, where it was believed they were used for demonstrations of strength. Today, theyโre not used as much necessarily for strength as much as they are for full-body conditioning.
If youโre youโre looking for a way to shed some pounds, get stronger, and improve your coditioning, the kettlebell is one of the best ways to do it.
Much like traditional free weights such as barbells and dumbbells, the kettlebell can be used to either target the entire body or used to target specific muscle groups.
Itโs also entirely possible to use heavier kettlebells as a way to build strength with lower reps, but theyโre more often used as a way to build up muscular endurance. Using them in a high-intensity interval training (HIIT) routine is something that many people opt for. This entails using lower weights with higher repetitions, leading to an aerobic workout that improves heart health and burns fat.
The kettlebell also has unique benefits including helping improve your mobility, flexibility, and range of motion.
Unlike with other free weights, the kettlebellโs weight is located at the center. This is really good when it comes to swinging movements or other ballistic moves since gravity is always pulling on one point straight down (unlike a DB where the weight is on either side of your hand).
To add to this, the odd shape and position of the handle challenges how youโre able to keep the load stable.
Since a kettlebell is significantly less stable than a barbell or a dumbbell, it requires much more stabilizers in your body to be engaged. Your core and your arms will be emphasized slightly differently than in other exercises, and you can expect to benefit from increased core strength and also grip strength.
Since youโll just be using the kettlebell, the only thing you need to consider is the weight you'll start with.ย For beginning kettlebell users, suggested weights for women generally start between 8kg (18lbs) and 12kg (26lbs), while men can begin with 12kg (26lbs) to 16kg (35lbs). However the best weight depends on individual strength levels and experience with kettlebell training.ย
Beginners should prioritize learning how to handle the bell, proper form, and technique over lifting the heaviest kettlebell they can to avoid injury
The kettlebell is different from every other training tool in that it is ballistic. This simply means that it moves with force which requires you to manage essentially a swinging cannonball. This means that learning how to use it properly is extremely important.
The heaviest part of the kettlebell, located in the middle and at the bottom of the weight, is called the bell. The loop that goes over the bell is called the handle, and it can either be grasped on the sides, or on the top. The sides of this loop are called the horns.
The rack position is your home base. Itโs stable. Itโs tight. It sets the foundation for presses, squats, lunges, and cleans. And when you nail it, your lifts get smoother, stronger, and safer.
PRO TIP: Rather than performing a 'squat', think of pulling yourself down to the bell using your legs. This will help you keep your hips neutral and your back in an upright position as you descend to the grab the handle.
Although the bell is resting in the proper position in the crook of his elbow on the outside of his arm, as you can see, rather than having his elbow tucked to his side and his hand facing his body with his thumb near his collar one, his elbow and hand are far away from his body.
This is a weak position to press a kettlebell from and is a recipe to destroy your shoulder. Don't do this.
Next, when you press a kettlebell overhead your wrist should remain neutral. 'Limp wrist' is another recipe for disaster you'll want to avoid, and that is shown below:
A simple cue to avoid 'limp wrist' when pressing is to think of punching the air. You would never throw a punch with your wrist in the position shown above, and you should never press a kettlebell like that either.
Ok, now that we got some of the basics out of the way let's get to the workout!
Now that we know all about the kettlebell, letโs look into a workout routine that will get you the results you need, both in terms of aesthetics, endurance, and strength.
The exercises below should be completed in a circuit. This means going from one to the next with minimal rest, which will ensure that your heart rate stay elevated throughout the workout.
After youโve completed one circuit, rest for one minute before continuing.
You can also incorporate the routine below into your regular training routine, whether itโs aerobic or strength training. Since the kettlebell provides a cardiovascular workout and also improves your range of motion, both cardio and strength training lifts will benefit from some kettlebell in your life.
You can also just pick and choose some of the exercises below to incorporate into your regular routine. Experiment with things how you see fit and choose what works best for you and your goals. You canโt really go wrong with the kettlebell unless you go way too heavy. Before you start, make sure to warm up.
Cardio is always a good idea to get the blood pumping and your body ready to go. However, the kettlebell requires significant mobility in your shoulders and wrists, so itโs a good idea to incorporate some dynamic stretching that emphasizes the joints youโll be using. Keep these things in mind, and youโre ready for the kettlebell.
The muscles targeted with kettlebell halos are the deltoids, rhomboids, traps, forearms, and core muscles. However, itโs the shoulder joints that are the star of the show.
This movement is often used for rehabilitation purposes since itโs so helpful when it comes to increasing shoulder and spine mobility. Performing this exercise loosens up the shoulders, effectively making them stronger and more resilient against injuries.
Your core also benefits from this exercise, since it requires a lot of stabilizer muscles to keep you upright throughout. This is called reflexive stability because your body will be fighting to stay upright against resistance (i.e., the kettlebell).
Begin by standing with your back straight and knees straight as well, but not locked. Stand with feet at about shoulder-width apart. Grasp the horns of the kettlebell, holding it out in front of your body, with the bell facing up.
Initiate the movement by circling the kettlebell to one side of your body. Carry the weight around the side of your head and allow it to drop behind your neck. Continue the circle, or the halo, but finishing the circle on the opposite side of your head. Once you come around, reverse the direction. Keep in mind you'll want to ensure your ribs don't expand (which will cause your spine to bend) to gain more ROM in your shoulders.
This squat variation is one of the best out there, especially for younger athletes or people at a beginner fitness level.
For one, it effectively teaches proper squat form. If youโre keeping the weight in contact with your stomach and sternum, you can be pretty confident that youโre squatting with at least decent form. Goblet squats are also much easier on your back since the weight isย shifted to the front of your body. The shift in weight also means that your core is engaged more, giving you more development in that area.
To begin, grasp a kettlebell and hold it upside down in front of your body, keeping it close. Your wrists will look like you are holding a giant wine glass, aka 'a goblet'. You want your feet to be planted anywhere from hip to shoulder-width apart. The weight should be touching your sternum.
Engage your core and maintain a flat back as you hinge your hips and bend the knees. Continue squatting down until your elbows come in contact with your knees. Once at the bottom, pause for a moment before driving down through your feet and standing back up into the starting position.
If youโre looking to lose fat with kettlebell training, this is the crรจme de la crรจme of kettlebell exercises. If you just incorporate this one move into your routine and do it consistently enough, you should see results.
The explosive nature of this exercise lends itself well to HIIT routines, especially as a finisher at the end of a workout. Theyโre even great at building strength, so youโll be killing two birds with one stoneโor one kettlebell.
Begin with the kettlebell slightly in front of you and right in between your feet. Your stance should be shoulder-width apart. Youโll want to go down in a position similar to the deadlift, with your knees bent slightly but most of the lowering coming from hinging your hips.
Grab the kettlebell and bring it between and behind your legs, sharply reversing the movement by driving your hips forward while straightening your back at the same time. If done properly and with enough force, that should result in the kettlebell coming up to shoulder-height.
While the kettlebell windmill will work your entire body, special emphasis is placed on the obliques, the glutes, and the shoulders. The flexibility in your hips and hamstrings should improve as well, along with strengthening the core.
This exercise is particularly good if youโre looking to develop your functional fitness. That is, any movements you do in your day-to-day life. For example, tilting forward requires many of the same movement patterns as the windmill.
Begin with your feet wider than hip-width apart, gripping the kettlebell with your right hand. Extend the hand above your head with your palm facing forward. Your other hand should move down in front of your left thigh, with your palm also facing forward.
Initiate the hinge at your hips and lower your upper body downwards and to the leftโensure that your right arm is straight and above your head. At the lowest position, your left hand should be close to your left foot. Reverse the movement and return to the starting position.
Lunges by themselves are a terrific movement to add to your lower body workouts, but adding a kettlebell into the mix will spice things up even more.
You can expect your lower back, triceps, shoulders, quads, calves, glutes, and hamstrings to be engaged throughout the reverse lunge. By holding the KB above your head, your core struggles to stabilize you throughout. That said, it's a great exercise to add to your kettlebell workout.
Begin by standing with feet together and kettlebell held overhead with an extended arm. If holding the kettlebell in your right hand, take a step back with your right foot while bending both knees to 90-degrees. This will put you into a lunge position, where your core must stay engaged to stay upright.
Reverse the movement by pushing through with your right foot to come back into the starting position.
Everyone loves rows, and your back especially should love rows. The bent-over row primarily engages your abs, biceps, lats, lower back, and shoulders.
The row is one of the best movements to have in your repertoire if youโre looking to beef up your back.
Using a kettlebell instead of a barbell or dumbbell introduces further benefits as well. Due to the unique shape of a kettlebell and the placement of the weight, your grip will be challenged more than it otherwise would be with a dumbbell, which has its weight more evenly distributed.
Holding a kettlebell by the handle, stand with your feet hip-width apart. Hinge at the hips all the way until your torso is about parallel to the ground, but itโs okay if itโs slightly above that. Initiate the motion by driving the elbows back while also retracting the shoulder blades.
Get the kettlebell up to your body and then slowly reverse the motion.
The overhead press is a killer movement for developing your overhead strength and conditioning your shoulder muscles. Itโs a mainstay of a lift in many peoplesโ routines for good reason.
Done correctly, it can activate most of the muscles in your body. Using a kettlebell also gives you the option of racking it at the bottom of the movement, and there is better alignment at the top than with a barbell, for example.
Start in the rack position and initiate the movement by pressing straight up from your lat. you want your fist to be primarily driving the movement, like a punch that initiates from your lats. That means, your first should be pointing in the direction youโre going the entire time. Once you get to the top, pause for a moment before bringing it back down in a controlled manner.
Like we talked about at the beginning, the kettlebell is a terrific way to make some serious progress if youโre looking to lose weight. Thatโs because kettlebell workouts tend to focus on high repetitions and lower weights, putting your body into cardio mode and burning a significant number of calories.
However, thatโs only part of the story when it comes to weight loss. And a small part at that.
More than how you exert yourself (kettlebells, in this case), losing weight is about what youโre putting inside of your body. If you really want to lose weight or gain muscle or make any physiological change, most of the work is going to happen on the dinner plate rather than the barbell plateโor the kettlebellโฆplate? Bell?
Either way, you get the point.
For consistent fat loss thatโll bring you to your goals, you want to eat less than you burn in calories each day. Almost any diet is, after all, simply based around calories-in, calories-out.
But itโs not just any calories. Youโll want to either eliminate or significantly reduce the number of processed foods you eat. This means simple carbs and sugary drinks as well since theyโll easily sabotage your progress.
Instead, try filling up with vegetables. They can be filling and delicious if prepared properly at least. Healthy sources of protein are also necessary, especially if youโre working out regularly. Not only will they lead to muscle mass gains, but youโll also feel fuller for longer. Round this off with some healthy carbohydrates and healthy fats, and youโve got the recipe for the physique of your dreams.
If your eager to experience faster gains, consider taking supplements to help you out on the way.
A high-quality whey protein can help significantly when it comes to building muscle and keeping off fat. You obviously want to complement this with a rigorous routine, but if everything goes to plan then youโll be seeing results faster than ever.
And if your aims are a little higher and you want toย get shredded for the beach, consider a fat burner supplement. Beginner or not, youโll be soon chiseling out a new body with the trusty oleโ kettlebell.
