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.
The cannonball-with-a-handle weight you’ve seen around the gym is a kettle bell — and it’s one of the smartest investments you can make to boost your fitness and your butt. This is one kick-ass fitness tool and “the most underutilized piece of equipment in the gym,” says Lauren Kan ski, a NASM-certified personal trainer.
“Starting weight is relative to the individual and their training history in general, and it also depends on what exercises you’re doing,” says Kan ski. Now, let’s dive into some specific kettle bell brands and models that are highly rated or have unique features and benefits.
” You can swing it, snatch it, press it, pretty much do any type of workout you do with a kettle bell,” writes one 5-star reviewer on Amazon. Similar to the Marcy Hammertoe above, this fully cast-iron Yes4All model delivers everything you need in a classic kettle bell — plus a little extra grip!
Its powder coated finish provides added texture for a secure hold during kettle bell swings. The color-coded bands at the base of the handle correspond to the kettle bell poundage (ranging from 9 to 88 pounds) and help make it easy to identify the proper weight if you choose to buy a few.
This beauty has all the benefits of a solid cast-iron bell plus a vibrantly colored vinyl coating that protects your floors (and your arms and wrists during certain moves). Beware of some other vinyl-coated kettle bells that are actually made of an iron handle fused to a concrete base — those impostors do not hold up well over time.
This model from Bow flex is widely considered the gold standard, easily adjusting to six settings between 8 and 40 pounds. When hitting up a hotel gym, you’ll be hard-pressed to find a kettle bell — but dumbbells are in high supply.
Made from durable plastic, this kettle bell can be filled with water to hit your desired weight. Its two-handle design offers easier maneuverability during certain exercises (like the two-hand press), and most users like that the water adds a unique element to workouts.
Plus, you can drain out the water and easily transport this kettle bell in your luggage — it doesn’t collapse, but it’s super lightweight when empty. So, if you’re a bit hesitant to sling around a solid piece of iron (or you want to intro your kiddos to the wondrous world of kettle bells without worrying about them losing a toe or busting your floors), consider this CAP kettle bell made of neoprene fabric and filled with iron sand, available from 5 to 20 pounds.
Until you figure out that you really like kettle bell workouts, you may be hesitant to shell out the big bucks, especially for a full set. Made from durable plastic and filled with cement, these are a bit bigger than your standard iron kettle bells and won’t hold up to heavy use quite as well, but they’ll certainly do the job until you decide to graduate to a higher-quality bell.
This budget-friendly TKO option is made from cement covered in scratch-resistant plastic, so it’s a tad bigger but still works like a charm. Reviewers love the wider, ergonomic handle on this kettle bell, which allows better grip and maneuverability when you switch positions.
“Really nice iron kettle bells will outlive you if you take care of them, so don’t be afraid to invest!” says Kan ski. At first glance, this iron kettle bell looks pretty basic, but some key elements make it a standout pick.
The handle is also designed so that different weights will fall on the same part of your forearm during moves like presses and snatches. The Matrix Elite also has a really nice finish that won’t irritate your hands — not too slippery, not too rough.
It features an e-coating, which is supposedly smoother, more uniform in texture, and less likely to chip than a powder coating, and every single kettle bell is made from its own mold. That’s because competition kettle bells are made of steel (not cast iron) and are always the same exact size (including the handles), regardless of weight.
This allows you to have a consistent training experience no matter what, which can be particularly beneficial if you’re doing a lot of high-rep sets or focused technique work. Like the Matrix Elite, each Kettle bell Kings bell is always made with its own individual mold to ensure the exact correct weight.
And while most strength exercises involving weights don’t get you into an aerobic zone, research shows that Tabata-style kettle bell swing workouts (20 seconds of maximum-intensity swings alternated with 10 seconds of rest for 8 rounds) pump you up enough to “elicit a vigorous cardiovascular response” that enhances aerobic capacity. This does wonders to combat the negative effects of sitting for hours on end in an office chair, which often leads to what’s called “anterior dominance,” or shortened, tight muscles on the front side of your body that can prime you for injury.
Due to the shape and positioning of the handle, “the kettle bell mimics things in daily life such as bags, groceries, and other levers we use for carrying, grip, and power movements,” says Kan ski. This means many kettle bell workouts can help you build strength and muscles that are actually useful in real life — not just for show!
In the grand scheme of fitness equipment, kettle bells are pretty affordable for the level of workout they provide — often running from $10 to $200, depending on the weight, quality, and materials. Yes, kettle bells may be a convenient tool to work your whole bod at once, but if you’re on a serious budget right now, know that you don’t NEED one to build strength and muscle.
And remember: For the average person, the lower-priced options on this list provide nearly all the same benefits as pricier picks. So, during this time of serious economic turmoil and widespread unemployment, don’t break the bank in the name of fitness!
When you think of a kettle bell workout, you probably think of the traditional swing movement that works primarily your legs and core. Related story These Are The Best Arm Exercises Recommended By Real Personal Trainers “A kettle bell is arguably one of the most versatile pieces of training equipment you can have in your arsenal,” Justin Fauci, NASM-certified personal trainer, co-founder of Caliber Fitness, tells Shows.
“Unlike dumbbells, kettle bells can be used not only for slow, muscle building exercises, but more dynamic, cardiovascular challenging movements like swings and snatches that improve power and strength. This means that, no matter whether you are trying to burn fat or tone muscle, are a beginner or more advanced, you can select exercises to suit you.”
Whether you are in a gym or at home, the humble kettle bell (KB) can be used to achieve a challenging whole-body workout with just a little imagination. “Rows are one of the ultimate back builders but also use some biceps, especially when using a narrower or underhand grip,” says Fauci.
Stand strong and stable with weight evenly distributed across the feet and back position set. Grab a kettle bell in each hand and retract your scapula, pulling the elbows back until you feel a contraction.
How to: Grab the kettle bell by going underneath the handle, twisting it up so that the weight of it rests on your forearm. From here you are going to squat down and as you come up, plant your feet and power your arm up and over your head in a press movement.
“This exercise works the anterior deltoid, lats, traps, biceps and triceps,” says Dr. Nicole Lombard, a physical therapist and CrossFit Level 1 Coach. According to Bryan Carrying, lifestyle + fitness coach and creator of REHAB and founding trainer of revolutionaries, this exercises works your triceps, biceps, and shoulders.
Modification: take the first two fingers of the opposite side and help guide the KB up to a full press. According to Kline, this effective exercise hits your traps, back, core, and shoulders.
How to: Standing shoulder width apart, bend at the knees to grab the kettle bell with one hand. With kettle bell training, you can burn a ton of calories, lose fat, and boost your aerobic capacity, all while increasing your strength and putting on muscle.
In this guide, we are going to explain exactly how you can lose weight (in the form of fat) with kettle bells. We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettle bell workouts.
It’s a double whammy that offers fat loss and muscle building effects. Kettle bell exercises are said to work more muscles in one movement than any other training tool.
This is called Epic — Post Exercise Oxygen Consumption. However, kettle bells are widely considered the best training tool for Epic.
However, running for long periods of time will cause your muscles to break down due to cortisol release (a stress hormone). A study by the American Council on Exercise (ACE) found that the average person can burn 400 calories in just 20 minutes.
And make note, the calories we discussed above for kettle bells does not include the after-burn effect. Kettle bell fat loss workouts are a mix or aerobic and anaerobic training, so you get the best of both worlds.
Therefore, this is a major benefit of using kettle bells for your fat loss goals. If you really want to lose fat in the most efficient manner, keep reading on as we are now going to get into the nitty-gritty…
Follow the 4 points below, and we guarantee you will shred fat, lose weight and keep muscle mass so you look like a lean, mean, fighting machine. Examples of kettle bell grinds: Front Squat, Military Presses, Sumo Dead lifts.
They are meant to burn a lot of calories and improve conditioning. With kettle bell ballistics, you will typically use a lighter weight than you would for grinds.
How heavy should my kettle bell be for fat loss ballistic exercises? The general starting weights for ballistic exercises are as follows:
Make note, kettle bell ballistics are more complex than grinds as the exercises are based on movement patterns rather than a single plane of motion, so using a lighter weight to start off is smart as to avoid any injury and to get the form down correctly. Burns Calories & Fat Loss High Epic Effect Improves Conditioning Muscular Endurance Moves you through all planes of motion, so you’ll be training in a way that is natural to a human's movement patterns…i.e.
Should my kettle bell fat loss workouts be entirely based on ballistic exercises? No, but they should make up the majority of your workout if your goal is to burn more calories, i.e. lose weight and fat.
When creating a kettle bell workout for fat loss, it is important to keep the following in mind: Aim to do 5-8 exercises each workout, with a minimum of 15 reps to start.
It really depends on the type of workout, but overall, you should minimize your rest time. Generally speaking, you should have a 2-to-1 work-to-rest ratio for fat loss workouts.
That means if a set takes you 1 minute, you rest 30 seconds. We will give you more examples about the rest time when we discuss the types of workouts just below.
If you follow the below workout protocols, they should be intense, so long as you are using an appropriate kettle bell weight. 20 as a minimum because you need to get enough volume in to burn enough calories and have a good effect on fat loss.
And 45 minutes as a maximum because any longer and your cortisol levels will rise, which is not conducive with losing weight and fat. Best Kettle bell Workouts for Fat Loss: Circuits AMR APS Tabatha COMPLEXES Moms SETS X REPS WITH LOW REST (2-to-1 work-rest ratio)
NOTE: FOR FAT LOSS, FULL BODY WORKOUTS ARE BEST. Note: If you are a complete beginner to kettle bells, keep things on the low end (i.e. 2 circuits of 3-4 exercises for 2 rounds).
For a 20-30 minute AMAP, choose 3-5 exercises and keep running through the circuit, resting only when necessary. The Epic effect on Abates is strong, so you will be burning fat long after the “short but intense” workout is over.
Swings x 1 recleans x 1 researches x represent THIS SEQUENCE FOR 15 REPS Tallest This is a traditional style of training made intense by keeping the rest time low.
If you push way too hard, you may not be back in the gym for days, and that is not ideal. You need to find a happy medium of high intensity but not over doing.
Note: For circuits, AMR APS, and COMPLEXES, the rep count can be shorter than the minimum 15 that we suggested, as you will be doing a lot of volume with little rest (one exercise after another). Use your best judgement and make sure your workouts are intense enough if you really want to lose weight.
Progressive overload means you are continually making your workouts harder over time. If you keep the same workout structure, it will become easier, as your muscles and body adapt to the stimulus.
If you don’t make them harder, that won’t be the case, as things will get easier. Although this is typically good for building muscle, it is necessary for weight loss too as you need to make your workouts harder or else it will become too easy for you and you will burn fewer calories.
The best ways to make your workouts harder so you can keep improving and burning a high amount of calories is to: To lose weight and fat, you need to eat at a calorie deficit.
If you eat healthy small meals multiple times a day and you work out hard, you should be at a deficit. Weigh yourself each week and if you aren’t losing weight, then adjust your diet.
Be sure to eat a high protein diet, so you can maintain muscle. Now, you might be wondering, why do I need to work out if I can just eat at a deficit and lose fat?
Well, if you want to keep muscle, look lean and be fit, then you need to work out. So, with kettle bell workouts, you can eat pretty much a normal healthy diet and lose the weight.
You will constantly be burning calories because you aren’t losing muscle and the workouts are intense enough to cause the after-burn (Epic) effect. If you eat at a calorie deficit and you don’t work out, you will get skinny (not tone) and the quality of life won’t be as good as you will need to be way more careful of what you eat.
While ballistics should make up much of your workout, adding in some grinds with heavier kettle bells is effective as they are physically taxing, which causes more calorie burn. 26 Body weight Leg Exercises for Muscle, Strength & Explosive Power December 06, 2020
The Best Full Body Kettle bell Workout for Beginners December 03, 2020 From my high school memory: force = mass x acceleration, right?
That force = mass * acceleration formula would apply if the kettle bell was just being swung once. It would become considerably more complicated when you factor in the rapid deceleration and change of direction at the bottom of each swing.
The forces generated in that bottom phase of the swing would show some surprisingly high numbers. It would be interesting to get a high speed camera and film it against scale in the background like they do on Myth busters velocity tests and crunch the numbers. The OP mentions remembering high school physics, so should be able to follow this.
Since I am used to the metric system, I will approximate the radius of the circle along which the bell travels to .85 m. So, for a set of 10 swings, the bell travels 2 X pi X 6.6 × .85 = 35 m. A set of 10 swings takes between 15 and 20 secs, depending on many factors. Once past vertical, the bell leaves the body and moves with no force except gravity doing work on it.
This assumes that the force exerted by the arm is only radial, perpendicular to the movement and thus does no work. Assuming that at the end the arm is parallel to the ground, and using the same approximation for radius of movement used above, .85 m, we have g h = .5 v^2, with h = .85 m, g = 10 m/s/s, and solving for v: 4.12 m/s = about 9 mph.
Of course, this is all very approximate, but the order of magnitude is about 10 mph for the maximum speed. Also, this is good because it makes sense when compared to the first calculation regarding average speed.
If someone has the right software, it should not be difficult to get a video from YouTube and measure the distance traveled by the bell between two successive frames. I also think that there exist devices you can attach to a kettle bell that include an accelerometer, and integrating this data would give speed.
For those more experimentally inclined, I found an hour today and downloaded a motion analysis software that I had wanted to take a look at for a while, Tracker Motion Analysis, which is completely free for those interested. I used the software to look at a 2 hands swing performed by Geoff Expert in his the Big 6 course, which I bought in April.
,Assuming Geoff is 6 feet tall, the maximum speed of the kettle bell center using the software was about 4.6 m/s which is (drum roll)... 10 mph. I did not use any sophistication in marking the center, which I did manually without zooming, so the real value may be off by several percent.
, and the arms leave the body a tenth of a second or so before the hips have finished snapping. This causes the bell to keep on accelerating for a tenth of a second or so as the shoulders keep on rising after the arms have passed vertical due to the hips and knees still opening, so that the maximum speed is not when the arms leave the body, but a bit further up.
Also, Geoff swings quite high with the kettle bell reaching eye level, which requires a bit more speed than my theoretical example above. In terms of force, the maximum force on the kettle bell, assuming a 24 kg one would be F = m a = 768 N. 24 kg is simply because in these videos, 24 kg is the maximal weight used through the series, and it doesn't make much sense for a big strong guy like Geoff to use a smaller weight.
Level 9 Valued Member Elite Certified Instructor If you don't know how to do this, you can upload to YouTube and I will find a way to download it from there. The video analysis software I use is powerful but basic.
Analysis will be much simpler and accurate if you film from the side, with a camera at about hip height. The disadvantage of this point of view is that we may lose the kettle bell for a frame when it goes between the legs.
For calibration, give me your height, or even better, hold an object of known length besides you, such as a yard stick, at some point in the video. While we are at it, I have been a lurker on the forum for a while and I remember that the question of the difference between 1H and 2H swings comes up pretty often.
Very interesting stuff. So Manuel — and forgive me, it's been a while since I've used info gleaned from my physics classes — but I'm assuming the calculations you're referring to here are for the upswing, correct? I would suspect it would be higher due to the reversal, but that's where my physics memory fails me.
Level 9 Valued Member Elite Certified Instructor Yes, I can do that camera angle, yardstick or something for measure (I'm 5'8”), and colored shorts.
I'll do 10 2H, 10 R, and 10L, will upload both to YouTube to put in this thread and to Google Drive so you can download. I should be able to get this in the next couple of days... My son is a college student studying engineering and physics.
The standard on the upswing is to apply no force with the arms, which is well accepted by people affiliated with Strong first. We can propel the kettle bell down with little or no force, or use overspend eccentrics and really push it hard. Also, the mechanics of reversing the swing and of doing the upswing differ a bit.
When absorbing the swing at the bottom, one can use tissue elasticity to absorb force, to reduce speed over a short distance, giving large forces, or use a large part of the downswing movement to reduce speed over a long distance, giving smaller forces. I cannot find the article mentioning 10g originally, but I read it a long time ago and the force was measured using a force plate if I remember correctly, so that number is a “real” number.
Finally, to answer your question, Geoff was going really easy in the video and absorbed the downswing over a long distance. He was not using overspend eccentrics and was not pushing the kettle bell down, just letting is fall.
Anna C If your son wants to give this a try, he can download the software for free at Tracker Video Analysis and Modeling Tool for Physics Education. Your son may even have a class project analyzing kettle bell swings in the making.
That would be similar to what I am doing, except that he would need to learn about calibration, camera distortion, use statistics, . . Add a force plate to measure force of feet on the ground, calculate also the tangential and radial accelerations in the frame of reference of the shoulder (that gives you for example the grip strength you need), compare the motion of the kettle bell during the top part of the swing and compare to free fall, and there you go, a good science project with experiments and theory that matches first/second year physics.
I don't think they mean that the kettle bell is accelerated at 10g and this number is bitten misleading. I may be wrong here, but my understanding is that someone is swinging a kettle bell while standing on a force plate (just a sophisticated scale).
For example, if the kettle bell accelerates at around 3 g, this gives for a 24 kg bell my 171 pounds number. Now, for technical reasons, you cannot just add 250 pounds to 171 pounds to get the number registered on the weight plate (for those who took and remember high school or above physics, this has to do with the fact the forces are vectors).
Try doing this movement without a kettle bell in hands and you will see that you need to exert some force.