Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. 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.
You can always increase the weight once you’re comfortable with the correct form for each exercise. 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. 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.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. 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. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
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.
Sit with your legs bent and your feet flat on the floor. 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.
Push ups target your chest, triceps, and core muscles. 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.
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. 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. The key is to start slow and, if possible, with the help of a certified personal trainer.
One of my favorite things about the Kettle bell is the fact that you can achieve an incredible level of fitness using this one piece of equipment. Exceptional strength, incredible work capacity, a champion’s conditioning, and mental toughness are just a few of the benefits of Kettle bell training.
The Kettle bell offers efficiency in a small package that can easily fit in a backpack, duffle, or can simply be carried (all of which I’ve done plenty of). It’s times like this when individuals that are wrapped up in traditional methods start to consider the Kettle bell as a viable option.
Not having (or wanting) much equipment to work with also prompts you to look at another fitness tool that is the best one we have: our own bodies. Body weight training alone is an awesome option for developing strength, conditioning, mobility, and flexibility.
When coupled with Kettle bell training, it is the perfect combination to gain and maintain peak levels of fitness. You can claim a small corner of any office, squad bay, tent, room, or spot at the park and get to work with just your body and a Kettle bell.
From deployments to long road trips visiting family to vacation my Kettle bell comes along for the ride. No use for a room full of mirrors to stand in front of; just my body, my Kettle bell, a small space, and some simple, but highly effective, movements.
Consult a professional Kettle bell trainer if you’re unsure of the exercises before you get started. Master Sergeant Angel Otero (34) is from Toughkenamon, Pennsylvania and has been in the United States Marine Corps for 15 years.
He is currently serving as an Infantry Weapons Company Operations Chief with 1st Battalion, 8th Marine Regiment in Camp Jejune, North Carolina. He currently resides in Hubert, North Carolina with his wife (Carmen) of 13 years and his two children Area (7), and Angel Jr (6).
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If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service. Athletes who are into classic bodybuilding methods will say it's the former while Crossfires would probably say kettle bells are better.
It's no surprise that both types of home weights have their benefits and in this article, we listed three reasons why you should choose one over another. Should you want to build a nice V-taper of back muscles, the best pull up bars can help you most?
However, for most, getting a dumbbell or a kettle bell will be the most beneficial home gym purchase. You won't see many bodybuilders curling with kettle bells: dumbbells are generally considered the most versatile gym equipment.
One of the biggest issues with setting up a home gym is the lack of space in one's abode to store the equipment. Partners, unless they are into resistance training themselves, are probably not too keen on having fitness equipment lying around the house.
Dumbbells have the competitive edge here: they are smaller than kettle bells and are easier to store thanks to their shape. They can be stored under the bed, in the wardrobe or cupboard and sometimes, even on top of each other next to the wall.
Bow flex Selected 1090 Adjustable Dumbbell, Single | On sale for $579.99 | Was $989.99 | You save $410 at Walmart These bad boys will disappear in a blink of an eye so if you are planning on investing in some quality adjustable dumbbells, now is the time. Bow flex dumbbells are the gold-standard and since the beginning of the OG lockdown, they are almost impossible to get hold of.
It is also easier to hold a dumbbell with a straight wrist as opposed to doing the same with a kettle bell. Heck, even if you buy two of these, you still won't spend as much as you would on the similar offering from Bow flex.
The Ever last variety is probably not as sturdy as that one but most likely good enough for living room training. On the other hand, kettle bells tend to jump in size, especially in the heavier category.
Many of the best kettle bells were unavailable to buy for months and only recently resurfaced at bigger retailers. Adjustable kettle bells such as the Bow flex Selected 840, are sought after and bought almost instantly as they hit the market.
Here are three reasons why you should choose a kettle bell over dumbbells as your next home gym purchase. Bodybuilders are slightly obsessed with forearm-girth and there are even products that can increase the girth of barbell/dumbbell handles, such as Fat Grip.
Kettle bell training often involves a combination of aerobic and anaerobic movements: kettle bell swings, snatches and cleans all use your aerobic as well the anaerobic system, burning fat and building muscle in the same time. Bow flex Selected 840 Kettle bell is built to last and can transform into anyone of 6 different weights from 3 kg to 18 kg, with just a quick twiddle of its rotary knob.
This might sound a bit controversial, but in theory, all exercises that can be performed using dumbbells can also be done with kettle bells. Wrist pain aside, having just one or a pair of kettle bells enables you to do both strength and HIIT training, using the same weight.
Seeing them in stock again is like Christmas came early for anyone interested in home resistance training. If you walk into any commercial gym nowadays, we’d be very surprised indeed if you didn’t find at least one set of kettle bells.
Years ago, kettle bells were rarely seen in gyms, whereas nowadays they are just as common as dumbbells. First and foremost, if you’re looking for a way to burn fat and lose weight, kettle bell swings are fantastic.
Is the fact that kettle bell swings are a great way to break up the monotony of regular training. Changing our training keeps things exciting, it shocks the muscles, and it’s a great way to break a plateau.
Kettle bell swings are fantastic in that they are a great way to switch up your training and try something new. You initiate the majority of the movement by utilizing a powerful hip thrust that uses many of your lower body muscles.
You are also working your fast-twitch muscle fibers which means that you are generating more explosive speed and power. When you perform the exercise, because of the mechanics of the movement you are constantly engaging your core in order to keep yourself stable and grounded as you swing the kettle bell between your legs.
Not only are kettle bell swings a great resistance-based exercise, but they’re also fantastic for anybody looking to enjoy enhanced rates of aerobic capacity as well. If you use a lighter kettle bell and perform more reps, by the end of the working set your lungs will feel as if they’re on fire, you’ll be gasping for air, drenched in sweat, and you’ll have yourself one heck of an aerobic workout in the bag.
We’ve already mentioned how kettle bell swings function as a full-body workout, but we didn’t quite emphasize just how beneficial they are. The exercise is a compound movement that will target several major muscle groups at the same time.
You work your core, legs, back, shoulders, and arms when performing kettle bell swings, as well as giving yourself a fantastic cardiovascular workout at the same time. Another of the more prominent kettle bell swing benefits that we’re going to look at today, is the fact that the exercise itself is so easy to master.
Kettle bell swings may be extremely physically demanding, but actually performing the exercise with perfect form is quite simple and straightforward. These fibers are extremely important because they are responsible for generating explosive speed and power.
This is why sprinters who need short bursts of speed, often perform so many kettle bell swings as part of their training. The power they generate in your legs will enable you to jump higher and improve your standing vertical leap.
When you think of kettle bell swings, you likely think of the two-handed variation of the exercise, in which you have both hands grasping the handle. The heart is one of the most important organs in your body, and keeping it fit and healthy is absolutely essential for a whole host of different reasons.
If you’re looking for an exercise that will enable you to better utilize glucose and keep your blood sugar levels stable, look no further than the kettle bell swing. It is a condition characterized by the body’s inability to adequately utilize sugar for energy.
The sugar is subsequently unable to be adequately processed properly and be used as energy in the cells. When lifting weights and performing resistance-based exercises of any kind, there is always a risk to your health and well-being.
Because you’re moving the weight between your legs as you are hunched forwards slightly, you’re using your core stabilizer muscles and your feet to keep yourself balanced firmly on the ground. When swinging, you’re constantly working on finding your balance and keeping yourself firmly in place.
If you’re looking for a way to switch up your training and keep it exciting and productive, why not do some kettle bell swings the next time you’re in the gym?