Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too.
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.
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. Engage your abdominal muscles and set your shoulders back.
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.
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.
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. 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. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
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. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
Stop immediately if you feel sudden or sharp pain. 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.
These kettle bells come in different weights and you can make use of these equipments as you do lunges, shoulder presses, and lifts. The kettlebellworkouts get your heart pumping and are quite beneficial in burning calories, offering body flexibility and many other things.
Kettle bell exercises mostly targets areas like the core, arms, glutes, legs, and back. These kettle bells come in weights that range from 5-100 pounds and you can purchase them from sporting goods stores or from online retailers.
There is a short review of research on kettle bell exercises that teaches about some workouts and its benefits. Kettle bell exercises stimulate an incredible amount of abdominal contraction because of their explosive conditioning movements.
The abdominal contraction along with coordinated breathing offers quite a high level of conditioning that actually has made kettle bells popular among athletes and fighters. In one study there was absolutely clear evidence of some effective positive changes in cardiovascular health from kettle bell exercises.
Since there are several kettle bell exercises which we do with our arms in an overhead position, the muscles that are responsible for assisting our breathing process are pretty engaged in the muscular activity; thus not allowing them to assist in the process of respiratory. This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health.
They also enable you for increasing your strength and building up speed and also your endurance levels simultaneously. The first thing that must be kept in mind is that your entire back and abs remain absolutely straight.
Most physical therapists value these exercises because they teach us to move in a better, stronger, and a safer way. Kettle bell exercises help you build powerful forearms and also improves your grip.
Moreover, such exercises also allow you to devote your attention towards your skill, strategy, rest and recovery. Kettle bells can help you lose weight because exercises can use up to 600 muscles at a time increasing calorie burn, raising your metabolic rate and challenging your cardio.
Active muscles require constant supplies of energy in order to maintain their size and performance and so increase demands on the metabolic system. Exercising with kettle bells adds tonicity to 100’s of muscles at a time which in turn raises the metabolic system meaning you burn more calories throughout the day and night.
Yet another reason why kettle bell training is so great for weight loss is that not only does it work on your muscles but it improves your cardio as well. The kettle bell exercises are put together in flowing circuits which keep the heart rate up burning even more calories per workout.
One of the important things about exercising and weight loss is that you don’t want to just burn calories while you are performing your workout. Luckily, kettle bell training, when programmed correctly, creates a large imbalance in homeostasis throughout the body.
Once the workout is over the body needs to work very hard in order to restore balance which in turn means the use of even more energy or calories. After burn or Excess Post-Exercise Oxygen Consumption (Epic) is the more technical term for this and is yet another reason why kettle bell training is so effective for weight loss.
No type of exercise would be good for weight loss if it couldn’t be maintained for periods of time. Each kettle bell exercise can be performed at home and in only a very small amount of space (6ft x 3ft) because you don’t need to move your feet very far.
The kettle bell movements are fun to perform and require skill development which takes the emphasis away from just working out. Not only do kettlebellworkouts work 100’s of muscles at a time, but they also improve your cardio, increase your metabolism and continue to burn calories after your workout.
Kettle bell training is an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat loss. An open space filled with heavy iron, benches, cable setups, and if you're in a big box, plenty of cardio stations and machines.
You get the same unilateral capabilities you get with a dumbbell, and the shape of the kettle bell make them an even better option for single-arm, multi-joint movements like cleans and snatches. There's also an entirely distinct training modality that has gained popularity thanks to the utility of kettle bells: the flow.
This simple, incredibly effective movement is a great way to build shoulder stability while working the core. Try the exercise for 10 to 20 reps per side to start before adding extra features, like the kneeling position in the video or even a squat, for more of a metabolic impact.
Goblet Pulse Squat Crush your legs with a little bounce with this dynamic exercise. Your upper body will get a challenge, too, since you'll be using your arms and bracing your core to keep the kettle bells in the racked position.
Try 3 to 4 sets of 10 reps, lowering down into position slowly and pausing at the bottom to create a ton of tension. Turkish Getup This multi-part movement takes some time and coordination to master, but it's an effective full body exercise once you nail every step.
Keep the weight light to start (run through the first few times without any), then add heavier loads as you progress. If you're bold, set a timer for 5 to 10 minutes, then alternate 5 reps per arm for the whole period.
Since you can easily hold and maneuver the implement, you can use it as a load for some traditionally body weight movements. Perform 4 sets of 12 reps of all or any of the moves individually, or hit them back-to-back as a circuit with no rest as a workout that will torch your whole body.
Take the longer approach with this routine designed to ramp up your metabolic conditioning. Brett Williams, NASA Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.
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