An all -in-one fitness tool that offers, arguably, the most variety of any other equipment, kettle bells are perfect for every athlete, regardless of skill level. “Because of the unique design, traditional pushing and pulling movements can be performed by holding a kettle bell by the handle as you would with a dumbbell in presses and dead lifts, says Steve Cotter, director and president of the International Kettle bell and Fitness Federation.
“The space between the handle lets you do high-repetition exercises like snatches, which raise your heart rate and burn calories quickly; while its offset center of mass allows you to change the leverage of almost any lift, making moves like the Bottoms-Up Clean and Bottoms-Up Press harder, and more grip-intensive.” Make sure to change the exercise selections and/or order to constantly keep your muscles guessing.
Extend your hips and knees to reverse the momentum as you immediately begin the next rep. To clean the KB, inhale, then drive through your hips and pull the bell up, swiveling the handle around your fingers into the locked position.
Be careful not to curl the KB or flip it so it crashes on your forearm (you shouldn’t have bruises from doing this exercise). The KB should take a vertical path, not an arc, and it should be pulled up to shoulder height.
At the top of the movement, your shoulder should be pressed down (squeeze your armpit), triceps against your rib cage, and the KB resting between your forearm and bicep (nearly in the crook of your elbow). Remember to extend through your legs and hips, and rotate (swivel) your hand so your palms are facing inward.
From this position, keep your eye on the KB, and press it up and out until it's locked out overhead. Lower the KB back to your shoulder, keeping the movement controlled.
Make sure your glutes, abs, and lats are engaged for added stability. Remember to extend through your legs and hips, and rotate (swivel) your hand so your palms are facing forward.
Extend your arm fully to lock out the KB, using your body’s momentum, then lower the weight to your shoulder. Remember to extend through your legs and hips as you pull the KB up, rotating your hand so your palms are facing forward.
From this start position, bend your knees, then drive through your heels (essentially, jumping) to reverse the motion and press the KB overhead. Extend your arm fully to lockout the KB, using your body’s momentum.
Return to the standing position, then lower the weight to start the next rep. With one hand, grab the handle, then bend your knees and push your butt back.
To get into the starting position, look straight ahead and swing the KB back between your legs, then immediately reverse the direction. Driving through your hips, bring the KB up (this should be a quick movement).
As the KB accelerates and rises, rotate your hand (palms facing forward) and shoulder to punch straight up. Bend your knees and sit back to pick them up, one in each hand.
Swing them between your legs forcefully, then reverse the direction, driving through your hips to lock them overhead in one swift motion. Pause at the bottom of the motion, keeping your chest up and torso straight.
How to do it: Hold a KB by the horns (where either part of the handle meets the base). Keeping the KB close to your chest and your elbows pointing down, lower your body into a squat.
Now, looking straight ahead, bend your knees and start to sink down into a squat as you extend your free arm and hand out (this will keep you balanced). Make sure your head and chest stay up as you descend, then pause at the bottom of the movement before rising back to the starting position, driving through your heels.
Using a fair amount of force (and keeping your elbow tucked in), swing the kettle bell back just past your leg, then reverse the motion, raising it up. From a position hanging at your side, clean the KB to shoulder height (bottoms up).
It should be positioned directly above your hand, so take care to keep your wrist straight and stabilized. How to do it: Start by cleaning the kettle bell to your chest (the bottom part of the KB should be resting outside your forearm).
Lock out your arm so the KB is aligned with your wrist, shoulder, and hip, so the major muscles in your back are supporting the weight. Inhale, and fold your body laterally and slightly forward (push your rear hip out).
How to do it: Lying on your back, grab the KB with your left hand, and lift and lock your arm. Bend your left knee, and keep your right leg straight out on the ground.
Then, pushing off your left foot, roll onto your right hip and come up onto your right elbow. How to do it: Turn two kettle bells over so the handles are flat against the ground (bottoms up).
Keep them shoulder width apart; basically you want them to be the same distance as if you were performing a regular push up. How to do it: Start in a push up position with a KB under each hand, holding onto the handles to support your weight.
How to do it: Hold a KB, placing either hand where the base meets the handle (a.k.a. Lightly land back into a squat, making sure not to put too much force on your knees.
How to do it: Hold a KB by the handle while you stand on one leg (the same side as your KB-yielding hand). Keep the motion slow and controlled for balance (you shouldn’t use momentum).
Continue lowering the KB until your chest is parallel to the ground, then return to the upright position and switch sides. Roll onto your back and press the kettle bell up, keeping your right arm vertical.
Release your left hand and bring that arm to the ground, extending it above your head so your bicep is adjacent to your ear. Pushing through your foot, rotate your hips to roll carefully onto your left side, all the while keeping the kettle bell overhead.
Sign up for our email newsletter, and we’ll let you know. To understand what makes the bestkettlebell, let’s recap how they are typically used.
The difference with the kettle bell : the handle and offset mass means it’s great for ballistic movements such as swings, cleans, and snatches. That offset mass means kettle bells can provide a great grip, wrist, and arm workout as well.
Depending on the move, your upper and lower back, and legs all get a workout as well. This trainee exhibits impeccable form. The shape and handle also let you use them creatively for pure strength building.
That unique handle and shape ensures you can comfortably and safely keep the bell in place, in what is known as the rack position. We’re an affiliate of Kettle bell Kings, Rogue Fitness, and Fringe Sport.
Affiliate sales help us to bring great information about health and fitness to you. We’ve reviewed all the attributes of quality kettle bells, performed field testing, and have produced these recommendations for you.
Before we dive into the features, let’s take a brief moment to consider the parts of a kettle bell. Kettle bell anatomy includes the handle, corner, horn, base, bell, and window.
With competition kettle bells you don’t have to change your technique as you lift heavier weights. The consistency in shape and size ensures you can handle bigger kettle bells in the same way as smaller ones.
Therefore, we’ll focus on regular kettle bells for the remainder of this article. It’s also nice if this heavy weight isn’t wobbling around every time you pick it up or set it down.
Alternate lifting one bell at a time. The bestkettlebell will have a base that is machined to be perfectly flat. Cheap kettle bells (from the big box stores) are usually almost flat, but not quite.
The Rogue Fitness kettle bells have a matte black powder coat finish that is durable and grip friendly. It works well with chalk, or without. The finish on the kettle bell should be durable, but perhaps more importantly it’s got to be grip-friendly.
Painted and epoxy finishes are also popular, but powder coat is preferred in most cases. The best kettle bells have a textured finish that works great with chalk.
So, do some comparison shopping, or look for a limited time “free shipping” deal. Also be on the lookout for Black Friday deals like those from Rogue Fitness.
They have the highest quality and the most complete range of options in kettle bells. For illustrative purposes here we are going to highlight their kilogram line of products with the black powder coat finish we prefer.
The offset mass makes some unique moves possible that can’t be done with a dumbbell. They are also easier to keep in the “rack” position (because of their round shape) if you are using them for additional resistance on squats.
You’re going to see a lot of other adjustable kettle bell options that max out at a measly 40 lbs. For an advanced trainee, who needs major weight increments, you’ll have to buy multiple fixed kettle bells.
Create is a thin-film ceramic coating that offers amazing durability, protection, and a choice of colors and patterns. Create is resistant to wear, abrasion, corrosion, and chemicals.
There’s no comparison to the cheap kettle bells in the big box stores. The Rogue Fitness kettle bell line is only available in pound increments.
These start at 97 lbs, and go up to a true monster sized 203 lb kettle bell. Rogue Fitness carries their competition kettle bell line in kilograms.
But, you’ll be paying that premium for very accurate, precision manufactured kettle bells. The E-coat finish is applied in a thin durable layer that allows the texture of the casting to be felt while still being easy to clean.
The innovative design on these change plates lets you use them with kettle bells or dumbbells. They are made with a dense inner slug of steel and a tough (but flexible) outer coating of TPE plastic.
Fringe Sport’s Prime Kettle bells have all the features we look for in the bestkettlebell. Flat base, matte black, powder coat finish for excellent grip, color coded, etc.