Kettlebell training has been popular for many years now, but what makes kettlebell training so great?
It’s the fact that they are so versatile and you can get a full body workout done just about anywhere.
Kettlebells take up very little space and give you many exercise options to strengthen muscle throughout the body and provide conditioning; allowing you to burn more calories and improve endurance.
Kettlebells are a great way to get in shape without spending a ton of money on a gym membership or buying a bunch of useless machines that will eventually breakdown.
Kettlebell training is easy to learn and highly rewarding based on your effort.
I enjoy training with kettlebells because they are challenging and a lot of fun.
Everybody can benefit from kettlebell training.
What Is a Kettlebell?
A kettlebell is a cast-iron or steel weight used for many strength and conditioning exercises. It looks like a cannon ball with a handle on it.
The anatomy of a kettlebell:
The unique shape provides a full-body stimulus; a key for the effectiveness of kettlebell training.
A kettlebell allows for explosive, ballistic and swinging movements that build grip, wrist, arm, shoulder, chest, and core strength.
Kettlebells weight range from as little as 2lbs and can get over 200lbs.
The History of Kettlebells
A kettlebell was a metal weight, primarily used to weigh crops in the 18th century called the Russian girya(heavy).
In the 19th century kettlebells were used by circus strongman like Arthur Saxon to ‘WOW’ the crowds with their mighty display of strength.
They began to be used for recreation and competition in the late 19th century in Russia and Europe.
Now, today are used by many top athletes and fitness enthusiasts all over the world because of the many functional exercises that can benefit sport specific performance.
The kettlebell sport was popularized in Russia and brought to the USA by Pavel Tsatsouline.
Kettlebells have been around for hundreds of years and it’s a fun and great way for men and women to achieve a high level of physical fitness.
What are the Benefits of Kettlebell Training?
When beginning any workout routine it’s always good to weigh out the benefits to see if it’s worth even trying.
So, I have come up with the best benefits I could think of to help you make an educated decision to see if kettlebell training is something that you would find beneficial to your needs and wants.
- Time efficient
- Great exercise selection
- Doesn’t take much space
- You can do it anywhere
- The best for strength and conditioning-burning the most calories!
- Doable for anyone: men, women, kids, and even seniors that want to stay in shape
- Last forever
- Has a wide weight selection from 2lbs-200lbs with many styles and colors
- It’s fun!
If any of these benefits are calling out to you, that may be a sign that kettlebell training could be for you.
You will not regret making the investment in your health through training with kettlebells. Give kettlebells a try and you will get in the best shape of your life!
Top Ten Kettlebell Exercises
This list of kettlebell exercises will build strength and endurance from your head to your toes. Most of these exercises can be performed with one or two kettlebells.
- Swing-With the kettlebell slightly in front of you on the ground handle up, hike the kettlebell towards your groin area and come up extending at the hips, squeezing your glutes, keeping your arms straight and locked in to your lats bringing the kettlebell to mid-chest level and repeat.
- Squat-Hold the kettlebell at chest level with both hands, lats tight and squat down as low as possible, pause for a sec. and return to standing.
- Snatch-With the kettlebell on the floor handle up, legs slightly bent, explosively pull the kettlebell overhead and hold for a sec. and return to the floor. You can also do from a swing.
- Clean & Press-From the ground pull the kettlebell up to rack position(shoulder level) and then strict press overhead.
- Deadlift-Many different styles:close stance or wide, stiff-legged, RDL’s, one-legged, pull the kettlebell from inside the legs or outside.
- Deadlift Twist-Stand in a close stance with the kettlebell on the outside of your leg. With the opposite hand from the side the kettlebell is on, slightly bend the legs, twist only your torso and bend to pick up the kettlebell and bring across the body to your side, then return back to the start position.
- Up Row-You can perform this with both hands or single arm and even with a towel through the handle. Pull the kettlebell up from a hanging position to the mid chest to shoulder level.
- Row-While bent over from 45 degrees to parallel with the ground, pull the kettlebell into your rib cage between your armpit and hip by pulling your elbow back to engage your lats. Also, can be performed with the elbow out to the side to work more rear delt.
- Pullover-Lay with your upper back arched across a flat bench with your feet flat on the ground. Begin with the kettlebell in both hands straight over your face and in an arching motion stretch your arms back until you can hardly see the kettlebell and bring back to the start.
- Curls-Curl the kettlebell up to contract the bicep and bring back down slowly.
- *Bonus* The Get-Up(See Video)
There are many dozens of kettlebell exercises, but these are ones that anybody can do to completely build and strengthen every muscle group in your body.
All of these kettlebell exercises can produce great results and help you achieve your fitness goals.
Give kettlebells a try and experience the reward of having a well conditioned body that’s ready for anything life can throw at you.
Kettlebell training is functional and will carryover to everyday life giving you endurance and confidence to perform any duties required.
You can train with kettlebells every day for 20-30 min. and achieve amazing results! You can train inside, outside; just about anywhere.
I personally have trained with kettlebells for over 10 years and it is one of the best investments I have made for my home gym.
I have a 50lb and 70lb kettlebell with plans to get a 100lb soon. I think that kettlebell training is a lot of fun and challenging at the same time.
Kettlebells are extremely versatile, allowing you to use them for a warm up before you lift weights or as an assistance exercise to address weak muscle groups and as conditioning after a workout or on non-lifting days(off days) for active recovery.
However you use kettlebells you will love them and use them forever because they don’t break and will last forever!
Kettlebells are a GREAT INVESTMENT!
When you buy a piece of workout equipment, a lot of times you now that eventually it’s not going to last. With kettlebells you will never have to worry about that.
Kettlebells are built to last forever and will never breakdown like most fitness equipment will over-time.
A kettlebell is not some gimmicky late night infomercial new workout machine with false promises.
Kettlebell training has been around for hundreds of years and is still one of the all around best strength and conditioning pieces of fitness equipment you can purchase and use just about anywhere.
Kettlebells are so versatile by providing a full-body workout with a large variety of exercises that are easy to learn and perform.
Just think, you can buy a set of kettlebells today and have a piece of history, while still being able to utilize exercises that are proven to help build a better body and mind through a fun and challenging workout.
If you have never tried kettlebell training and want to get started, make the decision to invest in yourself and you will not regret it!
If you have any comments on kettlebells or want more information on exercises email me at firstname.lastname@example.org.
Do or do not. There is no try.-Yoda
Peace & blessings,