All that aside, kettle bell workouts also just didn’t seem necessary since I have dumbbells and resistance bands to cover lots of fitness routines. However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell.
If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others. I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter.
Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells. Peter Bahia, director of personal training at Athletic Development and Performance Training, told me he realizes a kettle bell can be a substantial investment for some, but still considers it a unique piece of equipment that can build functional strength and improve range of motion — both worthwhile endeavors in the work from home reality many of us face.
It’s easy to use and ultimately gives you unrivaled flexibility with what weight size you want in your kettle bell given you have the appropriate dumbbells to match with it. Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell.
“This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill. Former gym owner and personal trainer Alicia McKenzie said that a kettle bell is always one of the first pieces of equipment she recommends for anyone attempting to start a home gym — it took me more than eight months of in-home workouts to find the motivation to test a kettle bell.
I used the CAP brand when I owned a gym and their equipment can really take a beating,” McKenzie said. Are you worried about bringing such a heavy piece of equipment into your home and the associated risk of denting your floors?
“It is durable, can withstand general wear and tear — but most importantly, it isn't going to damage your home or hurt (as much) if you slam it into your foot.” The handle on this kettle bell is relatively large, too, which gives you plenty of grip space for two-handed movements like a kettle bell swing. Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult.
You may have spent an afternoon at the gym focusing on your hips, glutes, core, lats, shoulders, and pecs. Though a bit intimidating at first, kettle bells are extremely effective in training your entire body without having to dedicate hours to your workout.
Speaking of bucks, another attractive feature of the kettle bell training is its relative affordability compared to dropping thousands of dollars on a home gym. Whether you are a work out novice, a seasoned vet, male, or female, kettle bells can offer something for everyone.
When searching for a set of kettle bells that are right for you, let’s start by understanding what it will take for a killer beginner’s workout. Because of the wide range of motion that a kettle bell provides, you should start with lighter weights than normal.
Once you add swinging the kettle bell while squatting and moving your entire body during an exercise, the heavier the weight at the outset, the more likely you are to get injured. They are not Amazon Prime products, but they do offer free shipping, a nice feature as a shipment could weigh anywhere from 25-35 lbs.
Why I Like These for Beginners : These are a terrific introduction and a worthwhile investment if you are looking to try something different without draining your bank account in the process. Doesn’t sound all that heavy initially, they can produce amazing results in 20 short minutes.
The key to most kettle bell exercises is not the amount of weight but the form you are using and your body’s total range of motion. While form and safety are important at the beginning of your kettle bell journey, you will eventually be ready to incorporate heavier weights in order to see more results.
Their durability is more significant too, with the added vinyl coating, preventing potential rust and erosion. Not only does the coating protect the kettle bells, but it makes for a quieter workout, which could prove very attractive for roommates, small children, and significant others asleep in the room next to, or below, you.
And, at this price point, you are still not breaking the bank, but you are able to make a slightly larger investment to improve your results. Potential Drawbacks: The handles are a bit wider and are not vinyl coated, like the ball of the kettle bell.
This came up fairly infrequently in the reviews, so maybe those people have sweatier than normal hands, or there is something to the critique. Overview: So you’ve truly bought in to the kettle bell experience and are looking to up your game to the ultimate level.
Giving you the ability to work each side of your body at the same time, which can even further maximize the efficiency of your workout. Kettlebell each with Smoother matte powder-coated handle to add comfort and avoid slipping.
When combining a workout that can leave you drenched by the end and upping your weight to upwards of 40 or 50 lbs., the extra grip on these kettle bell handles are a welcome addition. The other feature is the color coated handles, making it simpler to navigate through your workout and leaving no time to waste.
Above is a group of diverse products to get you going while not overwhelming you to the point of your eyes glazing over and resigning to the treadmill and bench for the “usual” workout. There are countless kettle bell professionals and enthusiasts online where you can begin researching exercises and proper form.
Hopefully this guide kick-starts your obsession with the kettle bell, one of the most basic, toughest, and most addictive workout equipment out there today. I may receive a commission for purchases made through product links on this page, but I always stand by my opinions and endorsements!
This article will provide you with all the information you need to pick the correct kettle bell weight and perform exercises with proper form. And to make things easier for you, we have included a simple 15-minute kettle bell workout video to get you in the best shape of your life.
There are a few problems with picking a kettle bell weight depending on your training experience. I need you to throw away your current perception of weight training, and look at the kettle bell as something new and different.
While you may not think you need to, having at least one session with a trained kettle bell professional will make an enormous difference in your results. You’ll be using multiple muscle groups at the same time through ballistic, full-body movements.
A kettle bell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. When performed properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique).
The core movements in kettle bell training have exploded into hundreds of new exercises and techniques. Assuming you’ve been to at least one session with a kettle bell professional and are ready to get started, here is what I recommend based on gender.
A new female kettle bell trainee might pick up the weight, and automatically try to perform a 1- arm upright row (without one thought of lifting technique, mind you), and immediately exclaim, “I can’t lift that!” When done properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique) unlike anything you’ve been able to achieve in the past.
A big mistake is selecting a weight that is too light (again, assuming that you have trained with a kettle bell professional). If you do this, you will never perfect your form, you will never progress to heavier weights, and you will not achieve the real benefits that kettle bells have to offer.
Unlike women, most men will look at the 16-kg kettle bell starting weight and say, “That’s way too light! Areas of your core (back, abdominal, and upper legs) will be on fire during your first session.
To maintain proper form, you need a weight that is in proportion to your skill level, which may be low initially. Men who have never used a kettle bell are especially susceptible to muscling through a movement, rather than performing it with proper form.
You will hear this term used more in CrossFit boxes and by most traditional kettle bell instructors. Innit Kettle bells are made with a high-quality, chip-resistant coating that’s strong enough to endure your most punishing workouts.
1) A chip-resistant coating, smooth enough for stamina-building work sets without irritating your hands, yet with just enough texture to take gym chalk. Some other aspects of kettle bell design to consider are: grip diameter, grip width, ball diameter, and the distance from the top of the ball to the bottom of the handle.
This workout will make you so beefy, Hollywood would be crazy not to cast you in the next Marvel movie! Whether you’re a trainer or fitness enthusiast the kettle bell should have a place in your training for the results it can deliver in less time.
Whether you decide to use your kettle bell to supplement your training or as a stand-alone tool you will gather the exact system on how to do so. The benefits of the kettle bell are immense and with this single tool one can create incredible strength, power output, and stamina if used to its potential.
At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that. At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that.
In this article, which was wonderfully written by one of our Dark Iron Fitness writers Tina NGA, we explain everything a beginner should know and might have questions about when it comes to using kettle bells. By the end of this article you’ll be walking away with the knowledge of a fully certified kettle bell swinger ready to swing away ;)
Once you join you can get 10% off our genuine leather wrist wrap guards for kettle bell workouts. These sections are best read in order but feel free to jump around to the information you’re specifically looking for Enjoy ;)
A kettle bell is a cast iron weight shaped like a bowling ball with a thick suitcase-style handle. Kettle bells first appeared in Russia over 100 years ago., and were used in fairs and markets to balance scales when weighing heavy objects.
The Russian military began using them within their training regime because they work the bodies’ energy systems simultaneously. In terms of weight lifting equipment kettle bells gained popularity in the east while dumbbells went to the west!
They actually have pretty decent article on the benefits of kettle bells that can get you some extra additional information. Legs: Lunges and squats are some of the most popular moves in a kettle bell workout.
Glutes : Tighten and tone by using the kettle bell for added weight during lunges and squats. Weight-bearing exercises increase bone density and make the muscles in the body stronger.
With older athletes, or people who are just starting a workout program, focusing on proper form and choosing an appropriate weight for your fitness level is crucial. So rather than moving to a heavier kettle bell you can complete more reps or change the exercise to a more difficult one.
You can get a great strength and endurance workout without necessarily having to use the heaviest weight you can find. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.
It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are dedicated fans of kettle bell workouts. Whether your main focus is strength or endurance, the kettle bell will fit the bill.
You’re super tight when you lift a heavy weight, but loose when you do conditioning. The kettle bell alternates periods of intense contraction and controlled relaxation to give you a superior workout that combines both strength and endurance training.
It's round shape lends itself to unique exercises and its odd center of gravity forces you to stabilize your muscles to create explosive movements with the bell. It’s also a good tool for helping teach Olympic lifts safely with a small learning curve.
It’s much easier on the wrists and shoulders to rack kettle bell cleans and to hold for front squats than it is to use a barbell. The main muscle groups that are involved and strengthened the most with the basic kettle bell swing motion are the hamstrings, glutes, quads and abs.
When learning how to “clean” the kettle bell, people often experience some banging of the bell on the backside of the wrist. If you are new to strength training or have small hands, check to see if the kettle bells you are comparing have different handle sizes for different weights and buy accordingly.
Wrap one hand around the handle to make sure the tips of your fingers are only a couple of inches from your palm. Your kettle bell shouldn’t be too heavy or too light; you should be able to press it over your head with control and stability, but with some resistance.
The 4 kg may not be heavy enough to provide a solid weight lifting effect for most women. Women with more weight lifting experience and fitness can start with a 12-kg (26lb) bell.
Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. If you have the budget to invest in several at a time then this is what is often recommended for the average male and female: Women — 8 kg, 12 kg, 16 kg Men — 16 kg, 20 kg, 24 kg
When it comes to kettle bells proper breathing is so important and often overlooked in most exercise studios. Focus on quickly squeezing your glutes and thrusting your hips forward to create momentum that will launch the bell into the air.
Explosive power from your butt will protect your lower back, not hurt it. Working out with a kettle bell gives you what fitness pros call a “functional” workout.
That means it works your muscles in the same way as when you do everyday activities: such as picking up a toddler, carrying your briefcase, or hoisting a gallon of milk. So, in addition to the more obvious benefits you would gain from developing muscles and strength using kettle bells can also result in making life a bit easier in other, unexpected ways!
And for those of you out there who are truly invested in your kettle bell workouts — check out the comprehensive content from our friends over at Caveman training. The kettle bell swing is a powerful movement with amazing health benefits that can increase strength and flexibility.
However, when performed incorrectly it is also a movement that can create back, hip, or knee injuries. ALWAYS be aware of your form and periodically have a certified trainer evaluate your swing.
Be sure to squeeze the glutes and quads every time you swing and tighten the abdominal muscles as if you are bracing hard for a punch. Swinging correctly will make you stronger and more flexible than ever before, however incorrectly performing the movement can create or increase back strain or pain.
Swings, high pulls, and lifts such as snatches and cleans, originate out of a squat position, and keeping good form is essential to avoiding injury. Remember this checklist and use it as your guide for getting into the right start position for all your kettle bell exercises:
Contract your glutes, tighten your thighs and abs, and pull up your kneecaps. Make sure the area immediately surrounding you is clear and you have room to swing and move freely.
Don’t wear running shoes with a high, cushioned platform; you could roll your ankle. Ultimately learning in person is the best scenario, but a quality DVD is definitely sufficient if that is your only option.