People spend a lot of time using different forms of exercise to reach their goals, such as losing fat, building muscle or working to improve or maintain fitness levels. This was confirmed by a study directly comparing the two-handed kettle bell swing with modern intensity treadmill walking (Thomas et al. 2014).
Whilst the movements involved in kettle bell training act as a cardio exercise, the fact that a weight is being lifted at the same time, also works your muscles. Studies have found that this form of exercise improves power, endurance (Pinocchio, 2010) and maximum strength (Lake and Lauder, 2012).
Another advantage of working and strengthening your muscles is that it increases your metabolism, meaning you can burn fat all day after your workout. This combination of cardio and strength training, allows you to get the best of both worlds and reap the benefits that both offer in one challenging kettle bell workout.
Another specific benefit of kettle bell movements is that these can work all of your major muscle groups at once and can achieve remarkable results in less time. The high number of calories that can be burned with this training is accredited to it being a total body movement exercise (Forward, 2010).
In this way, it is hailed as being superior to other kinds of weight training, due to forcing your body to work as a unit with every swing or lift. As kettle bell training involves a lot of movement, it is important to perform the exercises correctly, ensuring your back is straight, shoulders are relaxed and head is in a neutral position.
This is a remarkable advantage of kettle bell training, as having a strong core is important in everyday life, particularly for balance and posture. Osteoarthritis is the most common kind of arthritis, which is caused by the breakdown of cartilage that the body eventually cannot repair, often in older age.
A study found that joints subjected to heavy impact are relatively free of osteoarthritis in older age (Verkhoshansky and Sight, 1998). Thus, the ballistic exercises using a kettle bell, such as the swing, snatch, jerk and clean, appear to be highly beneficial and strength your joints, promoting protection against osteoarthritis in older age.
Making lifestyle changes, such as incorporating regular exercise into your routine along with a healthy diet, can keep your heart and arteries in good condition and reduce blood pressure and its associated risks. Studies have found that kettle bell training can be a good form of exercise, which can lower blood pressure (Jay, 2009).
With it being both a cardio and strength workout, it can assist in the control of and help to prevent high blood pressure, and therefore reduce the dangers to your health. Whilst it does promote a healthy lifestyle, if you do have high blood pressure, always ask for advice from your doctor first before you start any new physical regime.
There has been an increase in the number of adults developing Type 2 Diabetes, due to living an unhealthy lifestyle and being overweight. Whilst there is no cure for Type 2 Diabetes, blood glucose levels can be managed to minimize the risk of health problems that can develop.
In particular, a recent study found that kettle bell training could improve glucose clearance in young, sedentary males (Greenwald, 2014). In conclusion, training with kettle bells is advantageous not only in meeting individual fitness goals but also in protecting against medical conditions.
I recently got asked “Are kettle bell swings good for you ?” so I thought I would answer the question here. So the kettle bell swing is very demanding on the cardiovascular system without the need to move your feet or impact your joints.
So another advantage of the kettle bell swing is the large amount of muscle recruitment you get from the exercise. As you drive the kettle bell up using the hips and legs you recruit a large amount of muscles in the back of the body.
The kettle bell swing is different because it strengthens the posterior chain, improving your upright posture which in turn pulls your shoulders back and reveals the chest. With a strong emphasis on desk jobs and computer work many people spend too much time seated.
The kettle bell swing helps to combat this by strengthening the abs as you lock into the upright position. The abs work hard at the top to prevent the body from over extending backwards, similar to a vertical plank position.
During the swing the lower back should also be kept in a static (isometric) position so the movement can be generated by the hips. The kettle bell swing uses 100’s of muscles in one movement, is very cardiovascular without the need to move your feet, improves your posture and burns lots of calories.
If you experience pain when you lean forward or bend backwards then the kettle bell swing is not for you. For those out there who aren’t confident in doing kettle bell workouts due to the high intensity and expected grip strength, don’t turn away yet!
Our patented Dark Iron Fitness lifting straps are made of durable cowhide suede and are the perfect accompaniment to kettle bells. Their numerous benefits include strength gain, endurance, flexibility and weight loss.
Many of the movements and skills required in CrossFit focus on learning to have fast and effective hips. Dumbbells have a tight center of gravity and mainly utilize the major muscle groups.
A kettle bell ’s odd shape and off-center mass forces you to use muscles that mimic real-life activities. Its odd center of gravity forces you to do more work involving your stabilizing muscles to create explosive movements with the bell.
Enjoy the ease of use and appreciate that such a unique weight can help streamline other exercises you already do. Always practice correct form and safety in all exercises, but be content in the fact the kettle bell is one of the safer weights to work with.
If you have previously been avoiding barbell exercises due to safety concerns, look into the kettle bell alternatives. The kettle bell alternates periods of intense contraction and controlled relaxation, to give you a superior workout that combines strength, as well as endurance.
Other exercises such as the windmill, and single leg dead lift, also build flexible strength. The kettle bell stimulates tremendous abdominal contraction because of the explosive conditioning movements.
The fact you can work your core indirectly, just through the dynamic aspect of kettle bells, is truly amazing. Kettle bells are so effective because they stimulate the muscles and surpass standard cardio exercises.
They enable you to increase your strength, build up speed as well as your endurance level at the same time. This gives you a great strength and endurance workout in a shorter amount of time.
So rather than moving on to a heavier kettlebellyou simply complete more reps or change the exercise to a more difficult option. Killer strength and endurance work can be achieved without necessarily having to use the heaviest weight you can find.
Some people are naturally stronger, but ultimately the kettle bell isn’t a strength tool— it’s a strength-endurance tool. If you find yourself becoming bored with traditional exercises or having to be in the gym, consider using kettle bells.
This is especially valued by physical therapists because kettle bells actually teach you to move in a way that is better, stronger, and safer. Unfortunately, many of us today lose some of our basic movements as a result of sedentary occupations and lifestyles.
That’s what happens when we don’t move our bodies with the full range of motion or become used to certain unhealthy postures (like sitting in front of a computer all day). They are terrific for overall fat loss, improving lean body mass, and helping teach proper use of the hips (important for speed and power sports).
They are so effective that serious lifters should definitely consider them as a way to enhance and supplement their barbell or dumbbell workouts. Dark Iron Fitness leather suede lifting are guaranteed not to rip, tear, or fall apart — the perfect compliment for your kettle bell.
Kettle bells are the cannonball-shaped workout tools you should add to your routine if you want to get a leaner, tighter figure without spending much time. You ’ll have an easier time performing daily activities Working out with a kettle bell is the definition of what fitness pros call a “functional” workout.
We bet your purse or work bag will feel a lot of lighter after a few kettle bell sessions anyway! You ’ll fire up more muscles One of the biggest mistakes novices make with kettle bell training is not taking a session or two with a certified trainer.
Sure, you can hold the weight in front of your chest as you do squats or lunges or use it to do arm curls, but if that’s all you do, you ’ll be missing out on all the incredible three-dimensional movements it’s made for—and the effects those exercises can have on your body. Seaman recommends going beyond walking or jogging to get your cardiovascular system and your muscles and joints loosened up.
She recommends doing some shoulder rolls, squats, lunges, plank holds or push-ups (on knees, if necessary), and jumping jacks before starting the kettle bell portion of your workout. You ’ll lose more weight in less time Kettle bell workouts can tighten and tone your whole body, but the dynamic all-muscles-on-deck movements also burn a heck of a lot of calories—on par with running a 6-minute mile, according to researchers at the University of Wisconsin La Crosse, who evaluated the energy output of a typical kettle bell session.
You ’ll realize you ’re stronger than you thought You might have never reached for a dumbbell heavier than 5 pounds before, but Seaman suggests women start with a 15-pounder and a 25- to 30-pounder when you switch to kettle bells. Your posture will improve Using so many muscle groups in conjunction means your core has to stay engaged 360 degrees to stabilize each and every movement.
Good form is essential in kettle bell workouts, so stop and rest if you feel like yours is deteriorating. The number one thing to keep in mind is that the whole structure of your back and abs should unconsciously stay straight, as though you ’re wearing a stiff corset.
Any forward bending you do should come from your hips or the crease at the top of your leg, rather than from an arched back. Signals that you need to stop your workout include feeling like you can’t hold onto the kettle bell securely (hint: skip the hand lotion preworkout) or your arm shaking excessively in an over-the-head position.
Here’s how to do it: Standing with your feet hip-width apart, your hips and knees slightly bent, and your back and arms straight, pick up the kettle bell by the handle with both hands, knuckles facing forward. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
However, to do the intense, highly grip-based and cardio-driven exercises associated with kettle bells, I recommend some weightlifting accessories. The main reason I would think about purchasing these, or similar accessories, is to maintain form and safety.
However, it is important that you first start with some easier exercises to properly understand how to use kettle bells. Then, once you are familiar with the mechanics of the kettle bell and feel comfortable gripping them, you can really amp up the workouts.
This is important, especially in relation to this article, because cardio and strength training are what promote weight loss. We will be discussing why kettle bells are optimal for weight loss, as well as some preferred exercises.
It’s very important to always remember that cardio is a huge pillar to the house of weight loss. Most weightlifting movements do not implement a high amount of cardio, unless they are HIIT routines or focusing on CrossFit training.
When adding in that cardio aspect to kettle bell exercises, like swings, jump squats, etc., you ’ll experience faster results. In fact, intense lifting puts you into a longer residual fat burning zone.
Now, imagine combining the longevity of fat burning from weights with the intensity of a cardiovascular workout. With their strength building aspect, you will be hitting all the proper channels that lead to further weight loss.
The focus needed, the grip strength, the core balance and even hip drive will ensure you see success. The swinging movement, along with the squat and explosiveness, lead to the foundation of kettle bell exercises.
After choosing the best kettle bell weight for you, give it a gentle swing between your legs as you drop into a squat. Make sure to go strong and controlled, getting deep into the squat and swinging the kettle bell to the same spot for each rep.
Keep your head forward, looking up at the line of sight to where the kettle bell should end up swinging to. Adding just this one adjustment to your kettle bell swing will amplify the explosive nature of the workout almost by tenfold.
The dumbbell jump squats will be so much more explosive and tiring (due to the cardio-centric nature) that you ’ll burn fat quicker. Dark Iron Fitness has one of the best weightlifting belts available, and it’s worth investing in, as you ’ll only ever need to buy it once.
Hold two kettle bells up by your shoulders with your hands up, and proceed to perform the jump squats. If you perform any of these, you ’ll feel the burn, the sweat and the weight begin to slowly melt off with time.
Give them a try and continuously work them into your weightlifting routines or even just as supplemental workouts on cardio days. A lot of people are looking for quick results, clear-cut answers and a strict guide to lose excess weight.
You need to find what works for you, stick to it and let the journey become a large part of your happiness and success. Don’t fall for the tricks of someone selling you one specific exercise routine or “10 minutes or less” workouts as the end all be all.
If you hold a lot of weight in your stomach, it’ll most likely be the last place that fat leaves your body. Kettle bells aren’t everyone’s cup of tea, but they are gaining more and more popularity for a reason.
We live in a world of infinite knowledge, yet we rarely stop to think about the dangers of such innovation. Well, maybe not that many, but in this day and age of strength and conditioning the kettle bell is turning into a standard training tool among coaches and trainees.
If you ’re new to the kettle bell and want to jump in with both feet, three full body workouts hitting each movement pattern per week is plenty. The conventional gyms and department stores of the world would have you believe that a 10lb kettle bell is all a man needs and a 5lb is plenty for a woman.
Well, my friend, I hate to burst your kettle-bubble, but if you want to see any benefits from the bell you need to challenge yourself. 99% of the time (a statistic I just made up to prove a point but is still going to be high) trainees go too light.
There’s no set standard per se as each person is different, but here’s a good guide for non-injured, healthy men and women: Challenging yourself is important, but if you ’re breaking form for the purposes of lifting a certain weight, then the potential harm outweighs any good could be doing.
If I had a nickel for each time I’ve seen someone attempting a technical move like the snatch at a conventional gym with zero knowledge of the movement outside of watching a video I’d be a rich man. Finding a reputable coach in your area or absorbing instructional videos will do your body good.
Juggling, intense movements, and programs with a ton of volume can look enticing, but if you ’re not ready for it take a step back. Check out the Durability channel on Innit Academy On Demand to work through tight areas and open up new movements.
Double kettle bell work, heavy one arm swings, bent presses, goblet squats, and incredible flows will do far more than get your heart pumping. A powerful routine that will build incredible strength AND conditioning is utilizing the kettle bell (or a few) for a strength-geared circuit.
For example, you can perform a press, goblet squat, renegade row, and one arm swing. This gives you PLENTY of room for growth since you can’t change the weights easily.
Between get-ups, arm bars, windmills and sots presses kettle bell deliver amazing strength, but also incredible mobility from your hips to your shoulders and everything in between. You can incorporate challenging movements as a warm up or what I do is pick the toughest ones based on my body’s abilities and spend a whole session playing with them.
For example, I’ll incorporate a longer mobility warm up and then hit multiple sets (never to failure) of sots presses and deep goblet squats using lighter weights. Because of the position of the kettle bell even simply pressing it will pull your arm back a bit further stretching your lats and opening up your shoulders a hair more.
Your glutes and hamstrings are your power source for building hip speed and explosive strength. This can be alternated with heavy and lighter weights and aiming for 50-200 reps (not necessarily at once).
Sets can be broken down and performed ladder-style, on the minute, or pair them with a calisthenics move like push ups for a more robust session. A strong grip is more useful than the mainstream fitness world gives it credit.
The off-center placement of the bell gives the kettle bell an advantage over other tools as it forces you to keep a flexed forearm while in the rack and overhead position. Combine that with kettle bell flows, juggling, and ballistic movements to strengthen your grip from every angle.
Eventually, you can try tougher routines and juggling complexes to unleash the power of the bell. Most strength training is done with trunk flexion and extension with the occasional rotational movement medicine ball throw.
Squats and dead lifts are awesome, but when you combine powerful movements with the likes of rotational swings, lateral punches, and 360 snatches you ’ll build strength from a multitude of angles. Strength in motion (what we’ve dubbed the outside the box thinking and kettle bell flowing) is almost meditative.
There are no sets and reps. You just move, and this allows you to explore different ranges of motion, planes, and movement patterns. If you ’re a coach or group class leader kettle bells are fantastic to lead clients through a plethora of movements that will deliver strength and conditioning in record time.
If you ’re a solo practitioner nothing beats the simplicity of one or two bells and some fresh air. Some simple complexes and movements can help you continue on your strength quest without skipping a beat and minus the tons of equipment and weight needed.
An easy way is to limit your tools to a kettle bell and club or mace, a suspension trainer and your body to build a high-functioning physique without all the fluff. This will help you take your kettle bell abilities to the next level and help you unlock your imagination for some fantastic, out of the box strength and conditioning sessions.
The benefits of kettle bell training are endless and are proving to far outshine the conventional dumbbells and fancy machines found inside gyms and health clubs. The kettle bell ’s unique shape (the handle, the bulk of the weight massed into a dense ball) is obviously different from that of a dumbbell.
This shape allows the body to perform a multitude of ballistic and grind exercises in a natural, fluid motion. The offset weight of the ball forces more muscles to stabilize and allows for the body to take each exercise through a longer range of motion.
‘ Increased endurance‘ Rapid fat loss‘ Muscular strength without the added bulk‘ Increased core stability‘ Full-body workout‘ Stronger back‘ Rehabilitated shoulders‘ Flexibility‘ Mental toughness‘ Decreased musculoskeletal pain‘ Twice the results in half the time you would spend at the gym A study done by the American Council on Exercise showed the effectiveness of kettle bell training for burning calories.
A recent study performed in Scandinavia investigated the effects of using kettle bells to improve musculoskeletal and cardiovascular health. The study also showed that kettle bell training improves strength of the lower back among adults with a high prevalence of reported musculoskeletal pain.
No gym membership is required and you can get your entire workout done with just one bell.‘ It’s a full-body and very balanced workout.‘ It’s never boring and super fun.‘ It makes your rear very strong and firm.‘ It’s easily transportable and can be used almost everywhere.‘ It can be shared in a group setting, making it a social activity.‘ It can target every single muscle group in your entire body.‘ Did I say it’s quick and gets to the point? Sign up for our free weekly newsletters and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox.