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.
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. 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.
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.
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. Kettle bells tend to swing, so get used to the feel and movement in your hands before using one.
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. The key is to start slow and, if possible, with the help of a certified personal trainer.
The kettle bell swing is a great exercise because it burns fat like few workouts can without any impact on your body. The kettle bell swing works different parts of the body like your shoulders, hips, your core, legs, and upper back.
This exercise is one of the best ways to incorporate different types of movements in one workout to burn calories. Muscle strengthening is one of the most significant benefits that kettle bell swings provide your body.
With stronger muscles, your body can improve its injury resilience, overall fitness, coordination, and balance. Kettle bell swings start with a powerful thrust that requires your hamstring and glutes to use more energy.
Like any other weight training equipment, you need to have a specific number of sets to perform to avoid overworking your body. According to fitness experts, the recommended number of sets for the kettle bell swing is three with five to ten reps.
This movement will help create momentum to aid in pushing the kettle bell upwards. Over the years, the kettle bell swing has proved to be an effective exercise for fitness enthusiasts across the world.
However, to reap the benefits this workout has to offer, it is essential to learn proper technique and form. Once you accomplish that, it becomes quite easy to fall in love with kettle bell swings and attain the results you desire.
I knew enough to realize I had to incorporate weight resistance training along with dieting; otherwise, I'd simply end up as a skinny version of my fat self. Within a short time after I started swinging, I noticed shoulder and arm definition I had never seen on my body, not even in my 20s.
Within 15 months, I had shed 120 pounds and was able to lower my body fat to 15-to-18 percent, that of an elite level female athlete-all this with zero traditional cardio training! I have dedicated my life to training and teaching the swing and to designing the toughest, most efficient, not to mention fun, workouts a person can do.
The kettle bell swing is ideal for weight loss because it's no impact and it torches fat like no other workout can. Kettle bell swing training is your 1-stop shop for muscle size, definition, fat loss and the heart of a racehorse.
After years of training clients and leading seminars and certificate programs, I've encountered just about every question about the swing. I think the best way to get you to pick up a kettle bell and swing it (if you haven't already) is to lead you through the top five questions and give you my most convincing answers.
If you're ready to jump right in, skip to question number five for how to work it into your current workout schedule. The kettle bell swing works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip.
It's a simple and fast way to incorporate a very athletic movement into a routine safely while burning a ton of calories. The kettle bell swing is the perfect way to increase fat burning without sacrificing hard-earned muscle mass, as you do with regular cardio.
I'm talking about the little, fibrous beauties that endure microscopic tears in training, and then rebuild and grow to give your muscles incredible depth and density. The swing can bring a whole-body move into a bodybuilding routine and builds more of an athletic look while increasing low-back stability.
The swing burns more calories in a shorter period of time than any other method of cardio (unless you're busting out a 6-minute mile, which I doubt). It's safe because it's no impact, making it easy on the joints, and more fun to do than the StairMaster or treadmill, in my opinion.
The swing further refines the physique while simultaneously boosting your cardiovascular strength and endurance-best 2-for-1 deal on the market! So I began to create and design swing routines and programs based on interval training.
If you've ever done cardio interval training, you know it's about performing short bursts of intensity, followed by rest, and then repeating this pattern. With the swing, interval training increases your cardiovascular ability while distracting you from the incredible workload you bear.
My workouts require you to focus on the sets, reps, and variations of the 2-hand and 1-hand kettle bell swing, which takes your mind away from the actual work you do, making it seem as if the time had just flown by. You have a lot of options; there are numerous ways to incorporate swing training into your existing bodybuilding routine.
A simple way would be to use it as a finisher at the end of a workout that involves your legs or your back, since the weights are relatively light. You can train heavy kettle bells for low reps while working your cardio, or swing 30-to-40 minutes with lighter bells allowing you to focus on fat burning while maintaining muscle mass.
How-to Images View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot. Kettle bell workouts are excellent for strengthening and conditioning major muscle groups.
Free weights received an upgrade when kettle bells were introduced in fitness circles around the world. What makes kettle bell exercises special compared with other programs is the total-body workout you achieve in just one short session.
One of the major advantages to using kettle bells is the fact that they engage groups of muscles in one exercise. It's important to always use the proper form in order to fully engage the entire group of muscles and to avoid injury.
A study reported in 2011 in the “Scandinavian Journal of Work, Environment & Health” showed that strength training can reduce a person's back pain while also preventing rein jury. A workout that engages the core muscles as well as the upper back is the kettle bell row.
To perform the kettle bell row, hold a bell in each hand and stand with knees bent and your butt in a seated position. The chest, shoulders and arms are a group of muscles that specific kettle bell exercises engage together.
The lower-body kettle bell workouts will engage these muscle groups and also improve posture and strength. Hold the kettle bell handle with both hands at eye level while keeping your back straight.
Squat down to the floor and go as low as your body will allow without your knees extending past your toes.