It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement. Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect.
It teaches you to move fluidly, and when you add the external load (a kettle bell) it requires strength, mobility, and skilled movement. It's a powerful full-body exercise that requires attention to detail and a respect for human movement.
The unique shape of a kettle bell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint. You just feel like you have more power to press efficiently with a kettle bell, mostly because of the more natural plane of motion.
Similar to the kettle bell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettle bell finishes in the rack position as opposed to being projected horizontally away from your body.
The kettle bell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.
The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettle bell swing hip-hinge pattern and explosive hip drive are established.
Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettle bell instructor. 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. Packing the same weighty punch as dumbbells, kettle bells are likely to be found in a dusty corner of the gym.
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. 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.
“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. 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.
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.
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.
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A lot of people don’t realize that kettlebellexercises aren’t simply for weight loss. That’s because when it comes to building muscle, most people usually think of lifting barbells or dumbbells in the gym.
But in reality, almost any type of resistance training helps build muscle, including kettlebellexercises. This means that you can lift heavier weights and do it for longer compared to regular dumbbells.
Stand with your feet about shoulder width apart, bend your knees, and grab the weight with both of your hands. Swing the weight in front of you, up to shoulder level, and make sure to straighten your knees and your back.
In one brisk motion, jump up, and then lift both of your arms, extending them above your head. Make sure to land on your feet as if doing a squat, keeping both of your arms raised.
In order to do it, stand up straight with your legs about shoulder width apart with two kettle bells in front of you. Make sure to keep your back straight and engage your shoulders when doing this workout.
To do this exercise, place a kettle bell on the floor and squat down to pick it up with one hand. Next, quickly lift the kettle bell and raise it above your head, making sure that your back and arm are both straight.
This exercise combines a regular pistol squat with the weight provided by a kettle bell. Keep your back as straight as possible and tense up your arm muscles whenever doing this exercise.
To do a strict press, stand up straight and hold one kettle bell near your shoulder with your elbow bent. This exercise helps build your biceps and strengthen your shoulders and your entire body.