A Quick Introduction to Kettlebell Training

If you’re new to kettlebells, then you’re in for a treat. Believe it or not, these ball-shaped weights are one of the oldest forms of fitness equipment around, with plenty of studies supporting their benefits. Let’s look at some of their benefits and some exercises that you can incorporate into your kettlebell training repertoire.

They’re versatile

You can effectively train your entire body from head to toe using a kettlebell. They're adaptable to your strength and fitness levels too - varying in weight and size - from 4 kg (~8 lbs) in weight up to 68 kg (~150 lbs).

The unique design of the kettlebell makes it one of the easiest weights to move around in your workouts. Due to its size, it can be stored away easily - making it a lot more practical to have at home than a barbell.

They’re great for weight loss

Kettlebells are a great tool to use if your goal is to lose weight. They can be used as part of a circuit or HIIT-style workout as well as a wide variety of exercises to get your heart rate up and your body moving to burn extra calories and fat.

Exercises like the Kettlebell Swing will also work some of the body's biggest muscles, like the legs, glutes, upper back, shoulders and core at once, which means you'll burn a load of calories during your workout.

In fact, a 2010 study found that participants who performed a 20-minute kettlebell snatch workout burnt around 13.6 calories a minute, which is the equivalent of running at a 6-minute mile pace. 

You’ll improve your strength

Here are 4 exercises - 2 that focus on the upper body and 2 that target the lower body.

Press a kettlebell overhead with the Kettlebell Crush Grip Press to provide specific emphasis on your shoulders and triceps.

A rowing motion like the Single Arm Kettlebell Gorilla Row to target the upper and middle portions of your back.

Experiment with the Kettlebell Deadlift to target your lower body - more specifically, the hamstrings, glutes, core and lower back.

A squat like the Sumo Stance Goblet Squat to target the glutes, hamstrings and hip flexors.

These exercises will help you develop a well-rounded muscular physique.

You’ll also gain tremendous grip strength and wrist control too because holding onto an object for a certain amount of reps without rest gives your grip an intense challenge across different movements and angles.

They’re great for core strength

Want to improve your core strength and stability?

Kettlebell training is an incredibly powerful weight training method for activating your core, because of its shape. Classic kettlebell moves, including the popular Kettlebell Swing, require your core to stay engaged to keep your lower body stable, whilst the Turkish Get Up will work your entire mid-section as you move through a series of twists, lunges and sit-ups all completed with the kettlebell locked out overhead.  

You’ll get a low-impact, full-body workout 

One big benefit of kettlebell training is that it allows you to train the total body without too much strain on the weight-bearing joints like your knees, ankles and hips. Since one or both feet remain on the ground during kettlebell exercises, kettlebell training is considered a low-impact workout. You’ll rarely jump or explode from the floor with a bell, making the exercises, especially the swing safer and more versatile across ages and skill sets.

Want to give it a shot? Here are 3 top tips on how to get started:

1. Above everything, focus on your form to perform each movement well. This will help you get the most out of the exercise and prevent injuries. This can be done by checking out resources available online, such as our free video library with hundreds of exercises on YouTube or hiring a trainer. Consider trying out exercises in front of the mirror or record a video of yourself that you can watch back later
2. Find the correct weight for you based on your strength and training experience. If you're struggling to finish the reps or control the kettlebell with that weight then you need to find a lighter one. Form is more important than weight, so start light and work your way up
3. Kettlebells require a lot of hinge movement patterns too, so make sure you stretch your hamstrings well and activate your glutes with exercises like glute bridges

These kettlebell workouts will keep you entertained for a few days. If you'd like to try something new, we've got you covered. Book a call with us today.