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.
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.
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. The beauty of kettle bells is that they are more versatile for HIIT exercises when compared to something like dumbbells.
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.
If the kettle bell you ’ve chosen seems to be fine, then start rapping out the swings. 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.
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. 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 kettle bell you simply complete more reps or change the exercise to a more difficult option.
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.
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.
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. 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.
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. 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.
Imagine how much fat your will burn and how your muscular endurance will go through the roof. 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.
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.
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.
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.
Thus, it's better to convince the client that he she needs expensive equipment to achieve his or her goals. 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.
If you are a man with low testosterone and high estrogen levels you may need to start with a 26lb bell ;-) The best ones are made by Lifeline USA, Dragon door, Adler and Ironwood.
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. I respect her opinion and her approval carries a lot of weight.
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.
When I finally decided to purchase my first 16 kg kettle bell to see how this tool could possibly help me, I was blown away. I was even more blown away when I took my first workshop taught by a phenomenal, high level ROC Instructor (Andrea Duane).
Is this type of training really any different from a dumbbell or other gym exercises?” Every time I’m asked that question, I start to feel the passion build and I have to contain myself. As Tracy Ranking, ROC and author of the great book The Swing puts it, it’s a two-for-one exercise.
It combines the benefits of resistance training and cardiovascular conditioning in one very powerful exercise. Ballistics are fast, explosive movements, while grinds are slow and deliberate.
This means you get total body strengthening and conditioning with one single tool. Virtually every fitness goal you want could be accomplished with a kettle bell, but don’t mistake me saying that this is the only thing you should do.
While I still use body weight exercises and barbell programs, kettle bells are an essential part of my training and what I teach today because they offer better results in less time. This is something I feel very strong about as a former physical therapist, 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 exactly what happens when we don’t move with full range of motion or become habituated to certain postures (like sitting all day at a computer).
I’ve had many clients say how well they move and function again, after learning how to perform this exercise correctly. The best way to get started is to find a certified instructor and get qualified instruction from the beginning, if you can.
For total body strengthening and conditioning, kettle bells are definitely a very special fitness and performance training tool to incorporate into your program. 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.
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.
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