If you’d rather sculpt muscle, you’ll want to find a program that focuses on lifting the weight more than moving around. We’ve taken a long look at many of the best-selling kettle bell workouts out there right not and have assembled our list of ones we think deserve more attention, or ones that we recommend avoiding.
We also like that they’ve tried to make the kettle bells as user-friendly as they can be by smoothing them out, and painting them with a nice finish, you don’t get the feeling like you’re working out with a piece of scrap metal. Go to our full review of KettleWorx Kettlenetics Recap We recommend this kettle bell workout for those that are already pretty active, as they start off at a level that might leave some behind.
Go to our full review of Kettlenetics Wader Power Bell Recap This is a pretty unique design that lets you quickly change it from a rather light weight to a pretty substantial weight in just a few seconds. The draw here is twofold: you don’t have to buy a bunch of different sized kettle bells, and you also won’t have to find a place to put all of them once you get them.
A lot of the exercises they show are unique to this piece of equipment, and get your body moving in many positions you may have never tried before. The program itself is pretty solid, but with kettle bells it can be hard to stay motivated, and you might need someone that’s a little better at getting you ready for the workout ahead.
You can give this a try if you want, as it is pretty comprehensive and you might pick up a few good exercises from it that you’ve never tried before, but other systems are better. You might find yourself more inclined to do the workout when you can grab a nice looking weight instead of something that looks like a cannonball with a handle.
Go to our full review of CAP Barbell Kettle bell Jillian Michael's Shred-It With Weights Recap Most of us are familiar with Jillian from The Biggest Loser, but she’s also one of the busiest people in the fitness industry, coming up with several programs and attaching her name to lots of different diet foods and programs. It will provide you with a system that is easy to follow, and that will show you a lot of different exercises, each with their own muscle groups that they work out, so you always know what you’re doing and why.
With kettle bells there’s a steep learning curve that will separate the tire kickers from those that are serious, so if you’re not ready to jump on board, then avoid them altogether and save your time and money. Many kettle bell exercises incorporate both lifting and more of a full-bodied motion, so you will find that you get short of breath pretty quickly, and the sweat starts showing up before you know it.
By getting your heart rate up into the target heart rate zone, and getting your muscles flexing and stabilizing the weight, you end up using lots of little stabilizer muscles that don’t get engaged when you use weight lifting machines. You’ll need to bring your A game and expect to be pushed to your limits when you take on this sort of challenge.
They didn’t win any design awards when they made it, and it’s just a 10, 20, 30 or more pounds of unyielding dead weight that you’re trying to move around and manipulate. By forcing you to control a swinging weight, the kettle bell produces quite the challenge that can prove to really take it out of you in a hurry.
Kettle bells can provide the answer because if you use them at a light weight, say 5 or 10 pounds max, you will get a nice toning effect, and also produce the elevated heart rate that you need to get the fat to go away. The muscle that you do build shouldn’t be bulky like a male bodybuilder, because many of the exercises you are going to do do not involve a concentrated lift on one body part.
For example, the kettle bell swing, even with a heavier weight, is going to engage your leg muscles, your core, and your arms, but it is not concentrated the way that a bench press works directly on your pectoral muscles, or a curl works specifically on your biceps. Since you are engaging so many muscle groups all in one fluid swing, you end up with a nice toned look, and not like you’re ready to win an arm wrestling contest.
Once you have enough muscle built up you will have effectively increased your metabolism so that you’re burning more calories even when you do mundane things like watch TV and even sleep. This means that as long as you keep eating the same foods and getting the same calories in, you will naturally and effortless lose weight because you’ll have more and more of a caloric deficit the longer you go along.
You need to have this dual system in place so that you get excited by the results in the now, and things get easier as you go along so it’s easy to stay motivated. Give Yourself Room to Grow At first you might not be too adept with the kettle bell, even if you’ve lifted weights for years.
So be sure to budget some time for learning, so that you don’t get frustrated and feel like moving on to the next thing. If you’re a guy, don’t be all macho and think that you need a huge weight in order for this to be effective.
That’s why starting off with a lighter weight is best, because you can get the form down properly and then feel good about upgrading later. It can be hard at first incorporating it into the exercises, so don’t be afraid to get the proper form down first before adding weight to the mix.
They will definitely get your heart rate up and your muscles straining, so it’s only a matter of you sticking with the kettle bell workout you choose. Most of the workouts progress from one exercise to the next in circuit format without the need to put the kettle bell down or even change the weight.
Good joint stability will prevent injury occurring from unexpected movements during sports and from daily life. The Kettle bell Turkish Get Up, shown below, is the perfect exercise to improve joint stability as well as condition the full body.
Most of the dynamic kettle bell exercises are based around the hips and the buttocks where the majority of power is generated for most sports. Sports that use explosive jumping will greatly benefit from many of the hip based kettle bell exercises.
Watch a video of the kettle bell snatch below to see both explosive hips and upper body movement in action: As the kettle bell is swung down and in between the legs the body has to decelerate the weight in order to reverse its momentum and send it back up to the top of the swing again.
Eccentric exercises develop large amounts of strength in the body because the muscles are always stronger lengthening than they are shortening (concentrically). You also get a double conditioning effect as the body is required to work twice as hard both concentrically and eccentrically during movements.
Watch a video of the kettle bell swing to see how the muscles are loaded and unloaded at the bottom of the movement: Once you have mastered the basic movements you can flow from one exercise to the next keeping your heart rate elevated and using 100’s of muscles at a time.
Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines. Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time.
Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
Make sure your left knee doesn’t extend over your toes. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Sit with your legs bent and your feet flat on the floor.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
While exhaling, push the kettle bell upward so that your arm is almost straight. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.