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Best Kettlebell Compound Exercises

We've all turned up to the gym, short on time and motivation, only to find every piece of equipment we need for our workout isn't free. Faced with this scenario, you have two options: ditch the workout and go home or find a piece of versatile equipment that is underused and undervalued by most of the gym-going community.

author
James Smith
• Wednesday, 16 December, 2020
• 12 min read
workout kettle bell beginner beginners compound movements training step
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Packing the same weighty punch as dumbbells, kettle bells are likely to be found in a dusty corner of the gym. But don't let their underused fool you; this is a brilliant bit of kit, and while the bros are queuing for a bench, you can take advantage.

Kettle bell swings can help increase your heart rate, burn extra fat and tone muscle Corey Jenkins Getty Images Much like the humble rowing machine and versa climber, most gym bros steer clear of the cast-iron 'bells, helping you get an effective, time-efficient workout in, without having to worry about your kit getting pinched.

This and the growing popularity of sports such as CrossFit and Strongman have helped drive kettle bell training and workouts into the mainstream. On top of this, owing to their design, kettle bells are one of the easiest weights to move around during your workout in a short timeframe and can be stored away easily, from your car boot to your garden shed or garage.

“Kettle bells give you the opportunity to move athletically with additional resistance from a variety of angles and more challenging positions,” explains Jon Lewis, a personal trainer with fitness outlet Industrial Strength. Not only that, but exercises such as kettle bell swings can help increase your heart rate, burn extra fat and tone muscle, but where they really come into their own is in building strength throughout your posterior chain.

As these are your body’s biggest muscles, you’ll also torch calories,” says Rob Blair, PT at The Commando Temple. Additionally, kettle bells are an incredibly useful tool for those looking to build their base of strength and mobility, so if you're struggling with your barbell back squat, for example, utilizing the kettle bell goblet squat is a good way of practicing proper form with a safer exercise that can then be upgraded as your strength increases.

kettlebell swing exercise compound swings workout training exercises dumbbell guide weighttraining cardio
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Well-suited for swings, presses and carries, kettle bells also lend themselves to more dynamic movements, where a dumbbell or barbell may be more difficult to use. Usually, kettle bell workouts are built on a high-rep range, meaning that several muscles are worked at once and, if kept at a consistent pace, can offer similar aerobic benefits to HIIT training.

Similarly, by performing kettle bell circuits three times a week, you’ll pump up your VO2 max by 6 per cent in just under a month, according to the NSA’s Sac Report. The Journal of Strength and Conditioning Research also found that kettle bell training contributes to a healthier lower back, owing to the loading and movement patterns.

“Kettle bells are arguably one of the most versatile bits of equipment you can find in a gym,” says Sam Wrigley, a London Bridge-based PT. “They're great tools for metabolic conditioning and can be used for resistance work too, if you can't access dumbbells or barbells.”

“Typically, it’s with the kettle bell swing, because of its dynamic nature — moving back and forth quickly at the hip joint”. “This exaggerated flexion and extension at the hip puts a lot of force through the lower back.” When it comes to getting injuries from poor form, the “arching of the back and not engaging the glutes in an overhead press or folding in a goblet position” can put you at risk of busting your lower back.

Stand with feet set wider than shoulder-width and bend your knees to grab the kettle bell with both hands. Drive your hips, keep your back flat swing the weight up to shoulder height.

kettlebell swing glute exercise exercises kettlebells workout legs variations kb strength form glutes bell butt hip bicep lower functional moves
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Initiated by a powerful hip thrust from your hamstring and glutes, opting for heavier weights (once the move is mastered, of course) for up to 90 seconds a set will vastly improve your anaerobic fitness, accelerating your heart-rate and ignite a fat-burn that the bench press can only dream of. Instead, by combining a front squat with an overhead press, you're transforming a drab move into a compound, multi-joint exercise that demands full-body power.

In one swift movement, slightly jump off the ground and raise your arms to extend above your head. Land softly on your feet with your knees bent as though you're doing a squat and extend your arms straight above you shoulder-width apart.

Powerlifting moves needn't be restricted to barbells bending under crippling weight loads. Instead, the kettle bell clean and press offers the opportunity to increase grip strength, become stronger in overhead movements (your shoulder press will thank you) and will help you learn the lesson of maintaining a rigid core during all lifts.

Plus, the researchers found that participants performing the kettle bell snatch usually maintained 86 to 99 per cent of their maximum heart rate, making it an essential move for easy weightless. Drive through the heel and bring yourself back up to standing position, without letting your leg touch the floor.

Functional and an easy gym brag, the kettle bell pistol squat is the king of mobility moves. Ideal for oiling the stiff joints of desk-jockeys and gym bros, it'll also set your Instagram feed ablaze.

water week dumbbells compound exercises body kettlebell visit workout circuit moves fitness
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Helping you master the holy trinity of fitness — stability, strength and mobility — it'll challenge your core (there's more to a six-pack than crunches and planks, after all) and will build sportive-worthy quads while increasing balance. Stand with your legs slightly wider than shoulder-width apart, clasping a kettle bell in each hand in front of your chest with palms facing each other.

Bend your knees and lower yourself into a squat, keeping the kettle bells in the same position and ensuring you don't round your back by tensing your glutes throughout. Keep your arms strong and walk short, quick steps as fast as possible.

Ideal for building grip and plugging onto the end of a tough workout, farmer's walks also pack heavy-duty muscle onto your upper-back while fighting lower-back pain and being a useful conditioning tool and fat-loss. All the benefits of a traditional shoulder press — improved strength and targeting of many upper-body muscles — without the hassle of having to wait for dumbbells or a machine.

Stand with feet set wider than shoulder-width and bend your knees to grab the ketllebell with one hand. Drive your hips, keep your back flat swing the weight up to shoulder height.

Increase the demand you place on the shoulder stabilizing muscles by doing kettle bell swings with one arm. Sign up to the Men's Health newsletter and kick start your home body plan.

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This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Individuals prefer the kettle bells more than the barbell and dumbbell, as it can target multiple group muscles to offer you a total-body exercise.

We will also provide you a buying guide that will help to decide the suitable Kettle bell that will suit you adequately. One of the top benefits of the kettle bell exercise is it can gradually enhance your functional strength as it targets a wide variety of muscle groups.

The kettle bells let you do multiple movements to target different muscles for a total-body workout. We thoroughly checked the construction quality, optimization, coating, and previous user reviews while selecting the bestcompoundkettlebellexercises.

It arrives with a generous wide opening handle, ensuring you proper comfort and secure grip with both or both hands. It is small but offers you an efficient and heavy-weight performance to take your intensity to the next level as well as overall fitness.

deadlift benefits compound deadlifts major groups muscle exercises require use exercise quotes
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Well-Functional The Cap Barbell Cast Iron Kettle bell can be your companion for dead lifts, swings, squats, snatches, get-ups, and other cross-training or athletic workouts. Besides, the Kettle bell arrives with a flat bottom that can also let you do renegade rows and handstand exercises.

They are made of quality cast iron and including the glossy finish on the above to ensure superior performance for the long-term. The Yes4All Combo Special: Vinyl Coated Kettle bell Weight Sets are one of the best -selling products from the manufacturer.

They arrive with appropriate optimization to offer you smooth and effective workout experience. High-Quality Construction The Yes4All Combo Special: Vinyl Coated Kettle bell is made of high-quality and original cast iron metal.

More so, it includes a cast iron coating on the above that can resist corrosion, enhance sustainability, reduce noise, and protect flooring. Such a design makes it convenient to use as well as a perfect choice for high reps. More so, you will not require using the chalk as the handles are permanently textured.

More so, the flat bottom design can also aid in other exercises such as handstand, mounted pistol squats, renegade rows, etc. The versatile Kettle bell can provide a great companion of you for doing swings, dead lift, get-ups, squats, and many more things without causing any harm to your body.

kettlebell exercises workouts runners body slingshot pass around training sport exercise learn compound kettlebells runner credit via flickr strength conditioning
(Source: www.runnersblueprint.com)

Then the CAP Barbell Vinyl Coated Cement Kettle bell can be an excellent deal for you. Arriving with an elegant appearance, the compound kettle bells are available at an extremely low price.

More so, it includes a vinyl coating on the handles to ensure a comfortable place of holding. The protective vinyl shell also makes sure that the handlebar will not be affected by wear and tear.

Convenient Design The CAP Barbell Vinyl Coated Cement Kettle bell arrives with a wide handlebar to ensure you comfortable usability. As made of concrete, it is a little bigger than the cast iron kettle bells.

Effective Whole Body Workout The CAP Barbell Vinyl Coated Cement Kettle bell can be used to target all major muscle groups, including the back, arm, chest, legs, core, and abs. It can help you to boost balance, strengthening the core, increase energy and endurance level, muscle building, and so on.

If you do not have a lot of time to go to the gym, the Kettle bell can be excellent equipment for short and low-impact workouts. Bottom Line It is quite hard to find a decent quality kettle bell at a low price.

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It arrives with good quality cement construction along with a convenient vinyl shell on the above. The Kettle bell can be a great way to work with your balance, power, endurance, and strength without going to the gym.

The versatile design of the Kettle bell can offer you powerful and safe workouts to level up your strengthening exercises. Such a design makes it an excellent companion for those who are injured and seeking low-impact home-based exercise.

Superior Grip The Bionic Body Soft Kettle bell arrives with a large handle to let you carry the weight easily and comfortably. Another impressive thing about the product is its offset center of gravity to ensure you versatile and unique workout experience with optimal control and superior grip.

Safe and Effective Result Kettle bells cause most of the gym injuries. More so, you can enjoy swings, dead lifts, squats, and Turkish get-ups and other varieties of exercise using the Kettle bell.

Bottom Line The Bionic Body Soft Kettle bell is fantastic training equipment that can be a great addition to your home gym. The optimized structure of the Kettle bell makes it a perfect choice for both professionals and beginners.

kettlebell exercises minute toned routine exercise compound workouts workout
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If you want to enjoy a comfortable and risk-free performance, then the Bionic Kettle bell can be an excellent suit for you. When compared to the appearance, the PRI Kettle bell Weights Deluxe Cast Iron is some bestcompoundkettlebellexercises products available in the market that you can choose.

Arrives with sleek and impressive outlook, the equipment can be a great companion for you to exercise with style. Durable Vinyl Coated Construction The PRI Kettle bell is crafted from high quality cast iron to ensure you superior performance for a long time.

These kettle bells are optimized for fun and functionality to offer you exciting and effective workouts. Another impressive thing about the tool is encased in a durable vinyl coating for longevity and save the floor from damage.

Enhanced Performance The PRI Kettle bell includes authentic wide handles. The flat handlebar of the Kettle bell can assure you that there will be no irritation caused by long-time exercises.

Comfortable Handle Design The Kettle bell can be a great way to grow your strength, endurance, and power level while burning the calories. It can allow you to do squats, cleans, throws, snatches, jerks, rotational swing, and other variations of the exercise.

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Bottom Line The PRI Kettle bell Weights Deluxe Cast Iron kettle bells are available at a reasonable price though made of superior quality cast iron material. If cast iron material is your main priority, then the budget-friendly Kettle bell can be an absolute no-brainer for you.

Then let us introduce you to the Bow flex Selected Adjustable Weights Kettle bell. The well-engineered product has been designed perfectly to make sure the suitability to any experience level.

With the switch of a dial, you can easily change the resistance from eight pounds to forty founds. Offer you a hassle-free and consistent workout experience as you don't require changing the kettle bells to increase the intensity level.

Effective Performance and Comfort The Bow flex Selected Adjustable Kettle bells are nicely optimized to offer you decent work out experience. Bottom Line Most of the adjustable weight or kettle bells arrive with a big price tag, which is not affordable for all.

The Bow flex Selected Adjustable Weight comes at a reasonable price when compared with the other product. It can be an excellent choice for home gyms as it requires less space and weight can be adjusted in six different variations.

kettlebell exercises need bodybuilding beginners kettlebells fitness strength body conditioning build
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If you are hunting for an adjustable kettle bell, then the Bow flex Selected can be an excellent choice for you. They are nothing but a piece of crafted iron, steel, or cement in the right shape for smooth exercising.

Depending on the construction and size, the standard Kettle bell can cost you differently. With the magnetism technology, this equipment let you switch between the weight to suit for different exercises.

As you switch between the masses, it can help you gradually change the intensity level of more enhanced workouts. As they combine the versatility of multiple kettle bells, they are perfect for home gym and easier storage.

The bottom of the kettle bells is usually made flat for stability and easier storage. As a rule of thumb, you should go for the maximum load that you can carry with good form.

A properly optimized grip will let you smoothly carry the Kettle bell. Coated It doesn't matter whether the Kettle bell is made of cast iron or cement; it will start getting rust or tear and wear in the long-term.

compound exercises body workout kettlebell norah wellandgood exercise evalovephoto
(Source: www.pinterest.com)

However, a vinyl or PVC coating can help to resist corrosion and tear and wear to ensure durability. The exterior coating of the Kettle bell also prevents damages on the floor when they fall.

While selecting a kettle bell, some specific questions may arrive in your mind about the product. However, most of the people will suggest you do kettle bell workout roughly three days a week.

However, depending on the types and intensity level of the exercise you are doing, you can always reschedule the routine. The exercise equipment effectively targets most of your upper body muscles.

It usually lets you do squats, pulls, and presses, which are highly effective for muscle building. Make sure that you are using double kettle bells of the same weights to target the muscles of both ends adequately.

Kettle bells are an excellent suit for the beginners as it offers low-impact but highly effective exercise. We can assure you that the kettle bells can offer you a satisfactory performance for a long time.

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Sources
1 www.menshealth.com - https://www.menshealth.com/uk/building-muscle/a758657/the-7-best-kettlebell-exercises-to-build-muscle/
2 mountainbikespirit.com - https://mountainbikespirit.com/best-compound-kettlebell-exercises/