It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement. Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect.
It teaches you to move fluidly, and when you add the external load (a kettle bell) it requires strength, mobility, and skilled movement. It's a powerful full-body exercise that requires attention to detail and a respect for human movement.
The unique shape of a kettle bell and offset handle allow you to press in the natural plane of motion relative to your shoulder joint. You just feel like you have more power to press efficiently with a kettle bell, mostly because of the more natural plane of motion.
Similar to the kettle bell swing, the clean is another explosive exercise for total-body strength and conditioning. The difference here is that the kettle bell finishes in the rack position as opposed to being projected horizontally away from your body.
The kettle bell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits. It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders.
The snatch requires proper technique, explosive hip power, and athleticism. This exercise should not be attempted until the kettle bell swing hip-hinge pattern and explosive hip drive are established.
Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettle bell instructor. Tour any modern gym and you're bound to stumble upon a section littered with kettle bells.
It is unclear as to when kettle bells officially became a recognized tool for strength and conditioning, however it's estimated their history dates back over 300 years. Known as a “girl” in Russia, kettle bells were originally used to help balance scales while weighing crops.
The man most notable for Westernizing the kettle bell is Pavel Tsatsouline, chairman of Strongest Inc. and former PT drill instructor for Smetana. Tsatsouline's authored several books that outline simple but effective kettle bell training programs.
Entire workouts can be executed with nothing more than a single kettle bell, whether the aim is strength, hypertrophy, power or endurance. A kettle bell is relatively small (though I dare not say it's “light,” as that all depends on the weight you select) and relatively affordable in comparison to most other gym equipment.
Compared to training with machines or even dumbbells, the kettle bell provides variability and offsets the load so that no one rep is ever truly the same. Kettle bell exercises can at times be the biggest bang for your fitness buck, targeting numerous muscle groups and moving you through multiple planes of motion.
As Tsatouline writes in his book Simple & Sinister, “the kettle bell is an ancient Russian weapon against weakness.” Every piece of equipment brings something unique to the table, and every person is different, so it's foolish to speak in definitive.
Barbells make it easy for a newbie to load a movement heavier than they can handle in a fixed position. A perfect example is that of a Barbell Bench Press, where the hands are pronated and the shoulders are inherently placed in an internally rotated position.
Kettle bells are a great option to keep an individual's load lower while growing their movement competency. It targets the posterior chain and teaches individuals how to hip hinge properly with some force.
This exercise involves holding the kettle bell with both hands (although single-arm and double-bell variations do exist) and using the hip hinge to forcefully drive it out in front of yourself. Your gripping muscles may eventually burn if the set is long or enough or the weight's heavy enough, but your arms and shoulders should essentially contribute no power to the movement.
Once the Kettle bell Swing is mastered, it is an excellent addition to any program or a convenient stand-alone option for a conditioning day. Its goal is simple: Stand from a supine position while keeping a weight over your head.
However, that simple act requires a lot of technique, shoulder stability, core strength, hip mobility and focus to execute effectively. There are also many scenarios where replacing a classic barbell or dumbbell exercise with a kettle bell version can make sense.
It might seem like an insignificant swap, but kettle bells naturally lead to better scapular position, making the move more effective and reducing wear and tear on your body. Undoubtedly the kettle bell is an extraordinary tool with a long history of producing excellent results.
There are benefits to using single and double kettle bells depending on your goals. Let’s explore which options are the best plus the types of exercises that lend themselves better to 1 and 2 kettle bells.
You can perform most of the exercises and produce some incredible results with just one kettle bell. Weaker or inexperienced women may wish to begin with a 8 kg and men can choose a 12 kg.
Using two kettle bells doubles the load so care needs to be taken to ensure you are capable of handling the extra weight. As well as adding extra weight using two kettle bells also enables you to train both sides at the same time, this can seriously cut down on training time but also makes the exercises more demanding.
Clean and Press Double Lunges Racked Squats Single Leg Dead lifts Using the above exercises with 2 kettle bells will save you a lot of time and also generate some great strength benefits that are hard to achieve with just one kettle bell.
Body weight Reverse Lunge (always master the exercise without weight first) Holding One Kettle bell with Two Hands (see image below) The above exercises would be progressed over a period of months ensuring that you can perform 3 sets of each variation before moving on to the next one.
I understand that when you are just starting out the thought of buying lots of kettle bells is daunting but ultimately, as mentioned earlier, you can get away with just one. Let’s say you bought a 12 kg for lots of single kettle bell workouts and then later progressed to a 16 kg.
Holding a 12 kg on one side and a 16 kg on the other is an inexpensive way to begin double kettle bell training. There are lots more for you to try but these are the 3 that I would recommend you practice in order to get used to the feel of 2 kettle bells.
Using two kettle bells enables you to perform shorter workouts while at the same time challenging your strength. You may choose to use two different kettle bell weights when performing double kettle bell exercises in order to still add a degree of instability to the exercise.
However, if you want to add lots of bulk then kettle bells are the wrong tool for you. Just like dumbbells, barbells, steel maces, and other weightlifting equipment, there’s no one-size-fits-all with Kettle bells.
According to the Russian Food standard, 1pood is equal to 35LBS of weight (1pood = 16 kg = 35LBS) and it is from this equivalence that other kilogram values are gotten for Kettle bells. Before the end of the 19th century, Russian girl had found its way into the sphere of competitive weightlifting sports in Russia and some parts of Europe while the term, Kettle bell,” was widely adopted at the dawn of the 20th century in the Western world.
Unlike the simple structures of Dumbbells and Barbells, Kettle bells have complex, equally-important parts, each of which contributes to its uniqueness. The anatomy of a Kettle bell, as seen from the above picture, includes the Handle, Corner, Horn, Window, Bell, and Base.
The Bell is the center of mass of a Kettle bell while the Window is the space that separates the Handle from the Bell, affording the user convenient and flexible movements that are lacking in Dumbbells and Barbells. If you are new to weight training, it's best to start at a beginner level so you can learn proper mechanics.
Your age, fitness, and experience determine the type of Kettle bell training you can take-on. Kettlebell grinds are not only the best for beginners, but they are also very great for experts as its technique is perfect for building muscle and strength.
We will discuss more on each of these factors and recommend the best sizes for you in our thorough guide to buying the right kettle bell weight below. Note: Although those increments may seem big, a jump from training with 15lbs to 20lbs is normal for kettle bell lifting.
For one, it gives users greater flexibility to choose between the wide range of weights and ease scaling-up a bit if they please. For another, it affords kids and other not-so-strong individuals the opportunity of having the Kettle bell taste.
Kettle bell sizes you will most easily find on the market include: When we talk about men here, we mean active males starting from the age of 18 years.
The most important thing is an improvement, the ability to fulfill your potentials as your training progresses. It is our professional recommendation that you start with a weight that is proportional to your skill level and fitness.
This helps you to maintain a good form while you scale up with smiles and less stress. Starting with anything in this range will help you to conveniently learn how to use proper techniques whether you’re training on your own or with a trainer.
Like we mentioned with men, the talk of women here refers to females starting from age 18 years. While we advise everyone to carry just enough weight, some women have been found to underestimate their strengths, opting for Kettle bell sizes that are too small.
A general rule of thumb is for you to carry a Kettle bell weight with which you’re able to do 5 repetitions (reps) of any workout you’re starting with. Also, if you’ve reached a stage whereby you can conveniently do 20 reps of that workout, then it’s the right time for you to pick up something heavier.
The American Academy of Pediatric shad since the year 1990 asserted the potential benefits of monitored weightlifting for children and adolescents on health and athleticism. A kid’s Kettle bell size for a workout will depend on fitness and age.
In the end, it will be the level of fitness that will determine the number of Kettle bell workout reps each child will perform. Kettle bell lifting for kids should be limited to simple exercises.
They can help you build your strength and balance, as well as improve your cardiovascular fitness. And it will be wiser for you to focus on cardio-based kettle bell exercises such as swings, squats, cleans, and presses because you're no longer trying to build excessive muscles, but just enough to keep your bones together and covered.
When you aim to do a lot of ballistic workouts with the kettle bell and you have never done any of such activities before, starting with 18LB is good for women while 26LBS will be alright for men. If you had done some moderate ballistic workouts before, 35LBS is a good start for men and 26LBS is okay for women.
When you aim to do lots of slow lifts with the kettle bell and you have never done anything like that before, starting with 22LBS is good for you as a woman while 30LBS for you as a man. Some people start doing kettle bell workouts because they want to build their size and strength.
To build your size and strength using kettle bells, you need to focus on exercises that can give you the most beneficial results. Additionally, you can include another free-weight equipment in your Kettle bell exercise to get the most out of your workout.
Excellent free-weight equipment you can combine with Kettle bells for incredible muscle build-up is the Steel Mace. You can learn more about how to get the best out of these two weightlifting equipment from our Steel Mace and Kettle bell Arm Blast Workout.
The kettle bell swing is a ballistic exercise that you can use to train your posterior chain muscles and it’s most useful in building your hip power and speed. To perform the kettle bell swing, you need to move the bell in a pendulum motion from between the knees to anywhere at your eye-level or above it.
For average active men doing Basic Goblet Squats, the best Kettle bell size is 40LBS. The Goblet Squat is a typical beginner’s exercise to help new Kettle bell lifters get positional awareness, accumulate basic squat strength and technique, and get a better balance.
You can learn more about perfecting your squat by reading our How to Fix Hip Pain article. The Kettle bell Turkish Get-ups are very useful for developing your solid movement foundation as they tend to focus on your small stabilizing muscles.
Not only does it reveal your problems, but it also helps you develop a functional core, serves as a safeguard against back pain and improves your posture. Beginners, intermediate and advanced flows exist for individuals fitting each level.
It is best to use the Kettle bell size that you are most comfortable with for two to three exercises you want to put into a flow. Complexes can be done in a sequence or one exercise after the other (i.e. 5 x squats then 5 x presses then 5 x sumo dead lifts, without resting or putting the kettle bell down).
Unlike other Kettle bells, their handles and other parts are always of the same shape and dimension regardless of their weights because of the need to maintain consistency in competitions and fairness among competitors. They are usually based in kilograms and range in 2 or 4 kg increments according to international standards, each weight having varying color for convenient identification.
A kettle bell workout is a great way to tone your body, burn fat, earn some killer abs and keep fit. For average active women, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 18LBS for beginners, with a gradual build-up to 26LBS as you get used to the bells.
For average active men, the best Kettle bell sizes for tone-up, burning fat and keeping fit is 26LBS for beginners, with a gradual build-up to 44LBS. If your goal is to burn fat, you want a weight that you can use with little rest and for HIIT workouts.
This means you should go lighter than what you would use for traditional sets and reps workouts with longer rest. If we had to choose the three overall best Kettle bell sizes, we'd go 26, 35, and 44LBS or 20, 30, and 40lbs, depending on the supplier you buy from.
It enhances core strength and stability through its multi planar and unilateral movements. It’s the most convenient way to reduce body weight, burning up to 400 calories in 20 minutes.