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Is Kettlebell Effective Workout

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Bob Roberts
• Sunday, 27 December, 2020
• 13 min read

That was certainly true for kettle bells, the cannonball-with-a-handle training tools that started showing up on lists of fitness trends about three years ago. The results are generally positive, but also serve as a reminder of an important training principle: The more benefits you try to squeeze from a single workout, the less effective it will be for each individual goal.

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Contents

One explanation for the difference is that kettle bell movements emphasize speed and explosiveness, but are less suited to dealing with very heavy weights, Dr. Co burn says: “My advice would be to incorporate them into a training program alongside more traditional methods, not as a permanent replacement.” In order to get a fair comparison, they had their volunteers repeatedly estimate their perceived exertion during the kettle bell routine on a standard numerical scale from 6 to 20.

On the surface, the results were clear: The treadmill workout burned more calories and consumed more oxygen than the kettle bells, by 25 to 39 per cent. Still, the kettle bell routine maintained heart rates up above 85 per cent of maximum, enough to produce gains in cardiovascular fitness.

“If it's a heavier kettle bell that's lifted only a few times, it's probably a strength workout,” says Jerry Mayhew, the senior author of the Truman State study. Kettle bells put less compression but more lateral force on your vertebrae compared to conventional barbells, according to research by the University of Waterloo's Stuart McGill.

Dr. McGill recommends starting with the “shortstop squat” to practice keeping the spine in a neutral position: hands on knees, bending with the hips and looking straight ahead. At this point in the pandemic, you may be getting tired of your same old home workout routine and inspired to try something new.

As a personal trainer who is missing working out in the gym, I certainly have started looking for ways to keep exercise interesting. They have an odd center of gravity that requires you to recruit your stabilizing muscles to do traditional exercise moves.

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They’re a great piece of workout equipment to use to burn a lot of calories in a short amount of time. Which means you can slash the length of your workout and get in a solid sweat in less time.

Kettle bells are a great investment for your home gym because they give you a lot of bang for your buck. Many of the workout moves allow you to be stationary on a mat or in a small section of your home that allows for movements like swings, squats and overhead presses while lunging.

A quick Google search will turn up dozens of exercises that you can perform using a kettle bell. As you squeeze your glutes and straighten both legs to stand, use the momentum to swing the kettle bell out in front of you.

With this simple exercise, you're working your entire backside and core, while also getting your heart rate up. Kettle bells do provide a better cardio workout because of the swinging action and extra movement involved in the exercises.

Kettle bell exercises also activate all the muscles in the back of the body in a way that dumbbells do not. Plus, since the weight isn’t balanced like a dumbbell, your body needs to work harder to stabilize your core because the center of gravity constantly changes.

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Stephanie Man sour is health and fitness expert, certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. 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.

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. 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.

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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.

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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.

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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.

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The key is to start slow and, if possible, with the help of a certified personal trainer. It is time to train like a man again (especially if you are a woman) and get back in touch with visceral impulse that has been locked away for years.

Two kettle bells are all that you need to increase muscular endurance, lose fat and build size and strength. Kettle bells do not take up much space so you can train in your apartment, backyard, garage or go outside and get some fresh air.

A kettle bell is a big hunk of iron that comes in several sizes: 8lbs, 12lbs, 18lbs, 26lbs, 35lbs, 44lbs, 53lbs, 70lbs, 80lbs, 88lbs, 97lbs and for super strong men and women 105lbs! In addition, to giving you incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will melt off rapidly.

If you are a man that wants to increase size and strength, try doing some of my favorite kettle bell exercises: If you are a woman that wants to lose weight and tighten up your glutes, quads, abs, and arms, apply a steady diet of kettle bell training ballistic work with some low rep kettle bell training strength work and you are all set.

Kettle bell handles are much thicker than dumbbells and will give you a vice grip in no time. For combat athletes and anyone else that likes it tough, the ballistic shock of kettle bells teaches you how to absorb shock efficiently which is critical for combat sports such as: wrestling, MMA, football, and hockey.

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The above reasons are why MMA fighters such as Frank Shamrock, BJ Penn and Fedora enhance their workouts with kettle bells. Also, it is why top strength coaches such as Ethan Reeve and Louie Simmons recommend kettle bell training to their athletes.

Members of the entertainment world such as Chris Pontus of MTV's Jackass and Wildly and Harley Flanagan, founder of the legendary NYC hardcore band “The Romans” have attended my kettle bell workshops and are ecstatic about Kettle bell training. Both Chris and Harley talk to everyone they know about the benefits of kettle bell training and you will as well after you attend one of my seminars.

Continue to go back and forth until you have done three sets of 20 reps. Now if you thought that was hard, imagine making that exercise several times harder with a kettle bell. No doubt about it, high rep kettle bell training is an aerobic workout and great alternative to stepping classes, spinning classes, and anything else that strips you of our manhood and makes you feel like a jack CSS.

A balanced kettle bell training program combined with a solid worth ethic and healthy nutrition plan is a sure-fire recipe for success. In addition to being lean and strong, my body has learned how to work as one unit.

My muscular endurance and mental toughness have improved tremendously. Give kettle bells a shot for three months and I sincerely doubt that you will ever want to go back to barbell curls and leg raises.

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In order to keep training interesting, you have to keep it fun and kettle bells are a great fit. Bottom line is most people will require in person instruction to maximize the benefits of kettle bell training safely.

That said, top strength trainer Bud Jeffries stated if you cannot learn how to use Kettle bells from Mike Mahler's DVD then you are in big trouble and should not bother weight training period! Yes however pushing yourself away from the table more often and cutting crispy crème out of your diet is even more effective.

Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettle bell training can be an effective way to promote a normal healthy metabolism.

However, anyone that tells you that you can lose fat with kettle bell training and a crappy diet is doing you a disservice. That said, nothing takes the place of progressive weight training with barbells.

Also, kettle bells are great for building the shoulders, hamstrings and arms. A combination approach utilizing kettle bells and barbells is an effective way to go.

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Finally, if your testosterone and growth hormone levels are low then forget about putting on muscle. Women for example love kettle bell training as it helps them tone up and lose fat without over developing muscles.

Truth be told, building muscle is not easy for men and especially women so that should be the least of your worries. That said, kettle bell training is popular with members of the armed services, Secret Service, law enforcement community, and anyone else that wants functional strength that carries over to real world activities such as sitting on the coach and using the remote control ;-) Just kidding.

Only the smart ones ;-) Yes I work with women all the time at my workshops, and they love kettle bell training. Swings and 1-legged dead lifts tighten up the glutes and hamstrings and the windmill is great for the midsection.

Women tend to believe the illusion that they will turn into “Arnold” just be looking at weights. Check out their sites today and get over the irrational fear once and for all that you will turn into “The Hulk” with weight training.

Working out with traditional weights has always kept me really strong but about 6 months ago, I started noticing that I was having trouble picking up my muscular 5-year-old (he was about 70 pounds) who also lifts traditional weights as well as kettle bells. Many celebrities such as Chris Pontus (Movie Jackass) the band “Born” and Harley Flanagan of “The Romans” are also enjoying the benefits of kettle bell training.

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Kettle bells are a natural fit for athletes and this trend will continue. No doubt their stamps of approval carry a lot of weight as both are highly respected members of the martial arts community.

Nope but watching TV and eating junk food is. When you are ready to take charge of your health think about getting some kettle bells and actually using them.

Having worked for a major fitness club chain in the past, I can tell you first hand that the main goal of a fitness club is to make money and keep liability costs low. While machines are not as effective as free weights, they are much easier to use and require minimal instruction.

Regardless, few gyms realize that they could make more money by providing exceptional offerings to their clients. Unfortunately, the clients gyms prefer are the ones who sign up for a year and never show up.

No doubt a more progressive gym could make a lot of money with kettle bell classes. Finally, the last thing a fitness club wants you to know is that you can get in great shape at home with a few kettle bells.

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Personally, you are better off in smaller gyms which focus more time on their clients. Basically if you can do 50 push ups, 10 pull-ups, and 100 body weight squats, start with the 53lb kettle bells.

However, heavy kettle bells are not ideal for learning proper form. Thus, leave your ego at the door and err on the side of going lighter.

If you are a man with low testosterone and high estrogen levels you may need to start with a 26lb bell ;-) Also, the light bells for the ladies have thin handles which most women do not care for.

The price is not cheap either but given the fact that you can potentially replace your gym membership with a few bells, it is not a big deal. The Adler kettle bells have a nice base which is great for anyone that uses smaller bells for exercises such as the Renegade Row.

I have heard that many women prefer the Adler kettle bells over Dragon door. Most likely you will be happy with the Adler bells and my friend Lisa Shaffer is a strong advocate of them and sells them on her site.

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I respect her opinion and her approval carries a lot of weight. With Dragon door and Adler, the 88s and 105s are much bigger than the 70s which makes them much harder to use (in a bad way).

Also do not expect to switch from one weight to another easily with the uskettlebell model. As much as I like the uskettlebell model, I prefer the real thing and will continue to stick with solid non-adjustable kettle bells.

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Sources
1 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
2 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
3 www.marathon-crossfit.com - http://www.marathon-crossfit.com/blog/which-kettlebell-set-should-i-buy
4 www.boxrox.com - https://www.boxrox.com/strength-building-kettlebell-workouts-for-crossfit-athletes-rx-scaled-and-beginner-2/
5 board.crossfit.com - https://board.crossfit.com/showthread.php
6 revival-strength.com - https://revival-strength.com/crossfit-kettlebell-workouts/