It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts. 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.
Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles. The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses.
Lunges and squats are among the most popular moves in a kettle bell workout. Your tush will be toned by using the kettle bell for added weight during lunges and squats.
Using a kettle bell for a dead lift helps tone your back muscles. The kettle bell is an effective weight that will build muscle strength.
You may want to buy DVDs or sign up for classes to learn the basics of a kettle bell workout. Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell.
Depending on the program, you may be getting both your strength training and your aerobic workout at the same time. If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it.
This can lead to a serious injury to your back, shoulders, or neck. Start out with an experienced trainer who can correct your technique before you hurt something.
Adding a kettle bell to your existing workout is great if you want to burn more calories in less time. This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing.
With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes. Muscle burns energy more efficiently, so your blood sugar levels will go down.
Depending on the workout, you may also get some cardio to help prevent heart disease. Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders.
If you have arthritis or pain in your knees or back, then look for a less risky strength-training program. If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout.
If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while. Talk to your instructor and your doctor; they might suggest switching out your kettle bells during your last trimester.
Fitness Dos and Don'ts: Test Your Knowledge on Getting in Shape You’d be crazy to buy Russian kettle bells after you’ve seen how much the prices are marked up.
After a little of shopping around, numbers crunching, and adding all the data to a spreadsheet, the results were downright shocking. I quickly discovered that one of the leading retailers for Russian kettle bells have their products consistently marked up over 200% from its competitors.
Now, I can understand a marginal markup, but when you have the ability to offer your products at 50% off and STILL be more expensive than the competitors, something is wrong. That price is for a single kettle bell shipped anywhere in the lower 48 states of the continental USA.
Now, I’m no math whiz, but that’s a big price difference and a LOT of money to be saved from a comparable product. With the extra money, you could buy and ship a separate 24 kg kettle bell, and still have some cash left over.
There are certainly many factors that must be considered before you make any good investment, and especially with buying kettle bells. Some people may have a very good reason for dishing out over twice as much cash for an authentic Russian kettle bell (that are manufactured and distributed here in the USA, I might add).
Most of us would like to get the highest quality products at the lowest price possible, and that’s why I created… *Right Click Image and Select “Save Link As” to Download the PDF Special Report (400 KB) _______________________________________________________________________________________________ DESCRIPTION: This is an exhaustive guide in PDF special report format that will answer all of your kettle bell buying questions.
I’d also like to get it into as many people’s hands as possible because I receive a small commission on any purchases that are made through my links in the PDF. The Bottom Line Next time you see an ad for Russian kettle bells for sale, don’t jump at the opportunity to buy right away.
If you know someone who’s looking to buy Russian kettle bells, please share this page with them before they make their purchase. 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.
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. A Food is an old Russian measure of weight, which equals 16 kg, or roughly 35 lbs.
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. 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. Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military.
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.
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.
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.
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. This membership is a place where you will find a library of Kettle bell workouts.
They are intended for those who have completed Learn to Kettle bell via my video series or via private sessions with me or with another qualified Strongest professional The on Demand membership includes movements such as the Turkish Get Up, the Kettle bell Swing, the Clean, the Press, the Squat and the Snatch.
The Kettle bell on Demand membership uses movements from Strongest Level 1 certification. Strength training will condition your lean muscle tissue and will improve your body composition.
My Kettle bell on Demand series is intended to increase your strength but is not a bodybuilding program. Yes, you will improve your level of strength, balance and symmetry in your body using Kettle bells.
Choose from Gentle, Restorative, Yin, and Deep Flow Yoga, to compliment your Kettle bell training. Yes, you can still join the Kettle bell on Demand membership, as it will give you access Yoga Library.
The Kettle bell on Demand membership costs $22/month and will be charged to your credit card on a monthly recurring basis until you cancel. If Kettle bell on Demand is not what you expected, you have the ability to cancel before you have paid for the membership.
Those things in the corner of your gym shaped like metal purses, that you see people picking up and swinging around like they’re trying to waft away a fart. Until this week, I’d never really attacked the kettle bells that seriously, instead preferring to wander over midway through a workout and half-heartedly swing them around until I’d got my breath back.
There is also an exercise called the Turkish get-up ”, where you repeatedly lie on the floor and stand up, keeping the kettle bell above your head at all times, which stopped being fun incredibly quickly. Im looking to buy myself 2 x 24 kg kettle bells and taking cost into account I've noticed that sport style kettle bells are quite a bit cheaper than the bigger handled traditional style.
I've read somewhere that the handle shape can be a factor when training but I'm wondering how much and whether I can justify paying quite a bit more. I've never used the sport KB's, but when doing doubles you have to consider the finish of the bell as they will bounce off of each other sometimes.
I've heard that the sport ones (depending on brand and finish) will chip, which is not something to worry about with true solid cast bells. Before you make the call on price, be sure you've got some information on how the finish holds up on the brand you're considering.
This will reduce the pain in your forearms when swinging heavier bells for reps. It means that there will be a big, heavy dead lift in my future due to the grip strength being developed. Also, the length of the competition bell's handle is smaller.
Girl sport (competition bell) is geared towards maiming reps while minimizing your effort. Hard style kettle bell (cast iron) training is all about developing your body, hence maiming your effort.
Even the cheap ones will be better than most iron kettle bells out there, apart from DD, Rogue and maybe PB bells (never used them). The grip issue is not something to worry about. Actually, I wouldn't be surprised if VF or any other GS competitor used a hook grip so that he doesn't tire out his forearms.
I intentionally train my snatch test with a 24.5 kg kettle bell with very thick handle. Then I know that when I do my “real” test it will be more easy rather than harder than normal practice.
Chipped paint on the handle + VOC = Will tear your hands right off your arms. Their “pro grade” is cheaper than DD-bells here in Sweden. Solution: Give us a European reseller of Strong first.
Steel bells will have bare steel handles, and decent iron bells such as DD will have such a thin coating that it may wear away nicely and smoothly, but even if it did chip won't leave deep voids. I bought a cheap second hand Australian 'iron edge' 24 kg cast iron bell which has a horrible thick powder coat, which when I tried to sand off revealed a thicker layer of yellow primer underneath.
When this hits my DD 24 paint flies off and leaves a 3 mm deep hole. I buy them in pairs as they are cheaper than two individual bells, and they are pretty good quality.
When you have a solid bell, paint chipping is cosmetic and I agree, that's not very important. But when you have a bell that has some kind of filler or hardened shaping putty on the outside, a “chip” can be much, much worse.
I will third Wilkerson I use their comp kettle bells but have no experience with their cast kettle bells.bought mine from their eBay store! The answers to these questions depend on many factors including your gender, fitness level, and what type of kettle bell exercise you’re doing.
However, if you have a lot of experience with weight training and can bench press over 200lbs, you can try starting with a 40lb kettle bell. A 40lb kettle bell is roughly equivalent to a 20 kg weight, FYI A man who is older or out of shape should start at about 25lbs.
Learning proper form is extremely important in kettle bell training, and starting with too high of a weight can lead to injury quickly. However, if you have a lot of experience with weight training and can bench press over 200lbs, you can try starting with a 40lb kettle bell.
Learning proper form is extremely important in kettle bell training, and starting with too high of a weight can lead to injury quickly. However, women who have previous weight training experience may want to start with a 25lb bell.
You want to make sure you have enough weight to get a good workout in, but not so much that you sacrifice learning form. Some grind style exercises include overhead press, squats, and dead lifts.
Some examples of ballistic exercises include swings, snatches, cleans, and jerks. While these are the two major categories, there are also some varieties that include combinations of grind and ballistic movements.
If the weight is too light you can use your muscles incorrectly and never learn proper form. This is because with grinds you are working more slowly and targeting more specific muscle groups.
Ballistic exercises use the full body and therefore require a heavier weight. A trained eye will ensure you’re using proper form and let you know if a weight is too light or too heavy.
When you begin kettle bell strength training you will probably notice yourself getting stronger relatively quickly. If you notice your training getting easier, you may want to increase the weight you are using so that you can continue to improve.
This is a pretty big jump so don’t get discouraged if moving up is harder than you expected. Save yourself from potential injuries by improving your form before you go for the bigger weights.
Make sure you’re practicing your technique for each exercise regularly before you move up, especially if you’re starting with a beginner’s routine. Testing your progress by maxing out should be done sparingly, as it takes your body time to recover after doing this.