They can be used in many of the same ways that dumbbells can, while also allowing for ease in dynamic movements like swings, cleans, and snatches. We tapped Nicole Davis, an ACE -certified personal trainer, to identify 12 of the best kettle bells across all fitness levels and budgets.
Anecdotal advice from real personal trainers user reviews handle, size, and overall quality brand reputation cost We didn’t take shipping costs into account, so keep this in mind when reviewing your options.
Composition Top-quality kettle bells are cast from a single piece of iron, while others have handles that are welded to the body. Finish A durable paint that provides some texture on the grip is important when choosing a kettle bell.
Your budget You can spend anywhere from $20 to upward of $300 on a single kettle bell depending on its weight, construction, and quality. On the other hand, if you’re going to dive deep into kettle bell training and will be throwing around some heavier weight, it’s worth looking into more competition-style options.
The product’s shape and function All kettle bells will have a flat bottom to rest on the floor, but many also have flatfish sides to make certain movements, like an overhead press or Turkish getup, easier on your forearms. With an average five-star rating and more than 2,000 customer reviews on Amazon, this kettle bell is made of solid cast iron with a painted finish for a better grip.
You may need more than one set to promote flexibility in your workouts, but at this price, it won’t break the bank. Available in weights from 10 to 60 pounds, it’s fairly priced and would provide a fun pop of color — coordinated to its resistance — in your home gym.
Weighing just about 1 pound, this grip is a compact solution for people who want the flexibility of some kettle bell exercises without investing in them. When we’re able to travel again, this is a great option to bring along to hotel gyms for added variety in your workouts.
This is an adjustable kettle bell bag you can fill with sand, emptying and refilling it for a portable option. Although you can complete most exercises with this piece of equipment, reviewers warned against tosses, as the bag may not be durable enough.
Made of leather instead of cast iron, this soft kettle bell will definitely be easier on your flooring — a plus, especially when working out from home. Something else to keep in mind: It’s a bit larger than a more traditional kettle bell, so it won’t be a space saver.
The colorful neoprene coating on the Outfit series makes this solid cast iron kettle bell another good option for working out at home. With what the company calls an ergonomic handle and a quality finish, this 36-kilogram (approximately 80-pound) kettle bell would be great for a seasoned exerciser looking to amp up their home gym arsenal.
This adjustable kettle bell offers six weights in one, allowing the user to select from 8, 12, 20, 25, 35, and 40 pounds with the turn of a dial. Made of a single piece of high-quality iron ore, each kettle bell has a matte black powder coat finish and is marked with a color strip for easy weight identification.
Reebok’s 44-pound kettle bell is made from 100 percent cast iron with a wide handle design that’s ideal for both single- and double-handed grips. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch.
They range from five to 50 pounds and come color-coded, with a smooth steel handle for an easy grip. Reviewer rave: “Product delivered in excellent condition with more than enough packaging.
Reviewer rave: I bought it about a month ago, and it’s been in my workout bag ever since. With the dial at the top, you can change the kettlebell's resistance between 8, 12, 20, 25, 35, and 49 pounds, making it super easy to switch from endurance exercises to strength moves without missing a beat.
Reviewer rave: “I live in a city apartment with limited space, so I just don't have room for a whole rack of kettle bells. This thing is great—it has a tiny footprint (fits under a chair), it's easily adjustable, and it feels very solid.”
As you get stronger and want to increase the level of resistance, just add water. The water truly does add a whole new dynamic, I didn't really follow the workout charts, I mainly use them for traditional weight movements like hammer curls and 1-arm shoulder presses.
I've seen others use them for just about everything, specifically kettle bell workouts, which they are ideal for because you can adjust the weight they don't damage the floor when dropped.” This kettlebell's super-wide grip makes it great for incorporating two-handed movements into your workouts (or if you've just got big hands!
Reviewer rave: “I like the smooth handle, without the cross-hatch grips, so my hands won't get tore up and I don't have to bother with wearing gloves. I have had no problems with grip and this thing has not slipped out of my hands into the wall or mirror yet :)” —Anita Beyer, amazon.com
Amazon.this powder-coated kettle bell can be adjusted from 10-40 pounds, according to what your workout needs are, and features a flat bottom for easy storage. Reviewer rave: “I wanted to start using kettle bells and this was a good starter set for a decent price.”
Bionic Body amazon.comic you prefer something that won't come down as hard from an accidental drop (it can happen), opt for a soft kettle bell option like this one. It features a large handle that will give you a secure, comfortable grip, and it's available in weights from 10 to 40 pounds.
Reviewer rave: “This is a great kettle bell for exercise because it is a soft base and a sturdy handle. Amazon.common'll feel a little safer tackling all your swing movements using this kettle bell that's way softer than a cast-iron option.
Amazon.these kettle bells are available in weights from 15 to 50 pounds, and feature a large, textured handle for easy grip. Växjö This smart compact kettle bell isn't only adjustable with the click of a button, but when you connect to the Växjö app, you can also track your reps, sets, weight, power, volume, and time, so that you can get a good look at how you're performing.
In the contest for fave free weight, kettle bells are quickly gaining on dumbbells and barbells for the top prize as more people catch on to their versatility—they let you train for power, muscular endurance, and strength all in one weight, says kettle bell specialist Lauren Kan ski, CPT. Part of what makes them such a complete package is the way that they're designed: “The kettle bell loads the weight on one side instead of it being evenly dispersed like a barbell or dumbbell,” says Kan ski.
And while all KB's have this one feature in common, there are other distinguishing factors to consider before buying one. Laura Miranda, DPT, CSS, points out that heavier weights are good for power movements like swings and snatches, while lighter loads are ideal for things like presses and Turkish get-ups.
Opting for an adjustable kettle bell lets you play with different levels of resistance with just one weight. You can also consider going for a soft kettle bell set instead, which will protect you and your floors in case of accidental drops.
Bottom line: The weight set you should buy really depends on your lifting history, says Kan ski. But for newbies, she considers 8–12 kilograms to be a good range for women working on overhead movements, and a little heavier for lower body movements, like swings and goblet squats is a good idea.
Here are the best kettle bell options for you to pick from, based on customer reviews and top ratings on trusted sites like Amazon. View Gallery10 Photos This Home Arms Workout Requires Minimal Equipment
Unlike a treadmill or elliptical, kettle bells probably aren’t going to become an eyesore in the corner of your bedroom and still provide a few heart-pounding workouts. They’re more versatile than the same old hand weights, though, so you can create an exercise regime that’s tailored to your specific fitness goals.
Buying a kettle bell probably doesn’t seem that difficult, but many factors actually affect how well this equipment fits into your workout routine. Finding the right model means knowing what materials to look for, what type of handles best meet your needs, and the proper weight to give you the best workout.
There’s good reason why they’ve become such a popular workout tool in recent years. When you swing them, you can elevate your heart rate quickly and burn up to 20 calories per minute, which is often more than you’d do in a cardio class at the gym.
The workouts utilize smooth, swinging transitions so your shoulders, elbows, and knees don’t take as much of beating as they would with jump training. Kettle bells can be worked into a variety of exercise forms, too, so you can use them with strength and power training, as well as with traditional cardio workouts such as running.
You can easily stash your kettle bells in a closet or under the bed, and still get the same intense workout you’d get from a five-minute sprint. However, the vinyl coating is prone to cracking and peeling, and the weight of the kettle bells is often inaccurate because the iron beneath may contain holes that are filled with another material.
“One-piece cast kettle bells are more durable than two-piece assemblies, as the juncture between the ball and handle is solid and more resistant to cracking.” When the iron is cast for the kettle bells, a seam is left across the center of the handle’s underside.
Higher end brands will file down the seam to create a smooth, even surface. Inexpensive kettle bells often don’t have this seam removed, which leaves a sharp edge that can cut your skin when you grip the handle.
Some exercises may require placing both of your hands around the handle, so you don’t want the fit to be too tight or uncomfortable. While most kettle bells are made of cast-iron or vinyl-coated cast-iron, their handles are available in several types of finishes, including bare iron, enamel, powder coating, and vinyl.
Bare iron provides a good grip, so you don’t have to worry about the equipment flying out of your hands. Powder coating has an even rougher texture, so this type of finish is a good option if you find that your hands get very sweaty during workouts.
Vinyl handles are best avoided because they don’t offer a good grip and have a tendency to crack and peel. Once you’ve chosen a kettle bell with the material, construction, and handles that you prefer, the most important question to answer is what size to get.
If you want an extremely well-made kettle bell that’s comfortable to grip and will stand up to intense workouts, opt for a model that’s approximately $25 to $28. “Exercisers experience an average heart rate of 93% maximum during a kettle bell workout.”
While kettle bells can provide effective aerobic exercise during a workout, they also cause a prolonged anaerobic burn after you’ve completed your routine. A kettle bell workout usually burns approximately 20 calories per minute, which is the equivalent of running at a six-minute mile pace.
For exercise, the Shaolin Monks in China lifted large padlocks that were very similar to modern kettle bells. However, it’s a good idea to have kettle bells in a couple of different weights so you can scale your workout up or down, depending on your goals.
From a weight training perspective, kettle bells can target most of the major muscle groups. Depending on your routine, you can work out your back, shoulders, arms, abs, hips, glutes, obliques, and/or legs.
The frequency of your routine will depend on the intensity of your workout, so it’s a good idea to consult with a trainer or fitness expert for advice. In general, working out every other day is a good average intensity program for beginners.
They might look like iron casts with handles, but they are the most efficient type of workout equipment you can have in your collection. Ever since its invention in Ancient Greece, Kettle bells have been known to offer numerous health benefits like encouraging core stability.
However, for you to experience the countless benefits kettle bells have to offer, you need to use the right weight when exercising. For men and women who are active and athletic, the kettle bell weight they should purchase should be higher.
Therefore, make sure that before you buy any weight kettle bell, the handle has undergone flashing. Handling flashing is the process of filing down the hands’ underside, leaving the surface smooth.
If it has sharp edges, don’t purchase it as this can injure your hands as you work out. If it’s uncomfortable or too tight when you place both hands, don’t buy that dumbbell.
Be careful in purchasing plastic kettle bells, they may appear like the best option because of their affordability, but they do come with their drawbacks. Starting with one kettle bell allows you to master proper form and technique for each exercise.
The primary reason why experts recommend the use of one kettle bell is because it fully integrates your body during every workout. However, once you can comfortably perform the proper technique and form for each exercise, you can add the second kettle bell.
Therefore, make sure you don’t bite off more than you can chew when choosing the kettle bell weight to purchase. These kettle bells come in different weights and you can make use of these equipments as you do lunges, shoulder presses, and lifts.
The kettle bell workouts get your heart pumping and are quite beneficial in burning calories, offering body flexibility and many other things. Kettle bell exercises mostly targets areas like the core, arms, glutes, legs, and back.
These kettle bells come in weights that range from 5-100 pounds and you can purchase them from sporting goods stores or from online retailers. There is a short review of research on kettle bell exercises that teaches about some workouts and its benefits.
Kettle bell exercises stimulate an incredible amount of abdominal contraction because of their explosive conditioning movements. The abdominal contraction along with coordinated breathing offers quite a high level of conditioning that actually has made kettle bells popular among athletes and fighters.
In one study there was absolutely clear evidence of some effective positive changes in cardiovascular health from kettle bell exercises. Since there are several kettle bell exercises which we do with our arms in an overhead position, the muscles that are responsible for assisting our breathing process are pretty engaged in the muscular activity; thus not allowing them to assist in the process of respiratory.
This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health. They also enable you for increasing your strength and building up speed and also your endurance levels simultaneously.
The first thing that must be kept in mind is that your entire back and abs remain absolutely straight. Most physical therapists value these exercises because they teach us to move in a better, stronger, and a safer way.
Kettle bell exercises help you build powerful forearms and also improves your grip. Moreover, such exercises also allow you to devote your attention towards your skill, strategy, rest and recovery.
You’ve breached the barbells and dominated dumbbells, but if you’re still steering clear of kettle bells you’re missing out on arguably the best burn at the gym. Think about a baseball bat, says trainer Jason C. Brown, creator and owner of certification program Kettle bell Athletics.
“Kettle bells create a longer lever arm, which requires you to use more force to move an equal weight the same distance,” Brown says. This recruits more muscles, challenges inter- and intramuscular coordination, and generally delivers one hell of a burn.
But resistance is assistance, so going too light or too heavy can compromise technique — not to mention increase your risk of injury with the added momentum of most moves, Brown adds. The general rule of thumb is the more joints involved, the heavier the kettle bell weight you can use.
The dead lift is a multi joint move, so the average guy can probably handle 32 kg/70 lbs here to start, Brown says. Not only are your shoulders and abs working hard to keep you stable, but there’s more challenge to your grip since all the weight is in one hand.
“Most use a goblet squat solely as a mobility exercise — they get low and do a hip pry. “It teaches a powerful hip snap and can be a great bicep and PEC builder — but it’s difficult to master the clean unless you really have your swing dialed-in,” Lopez says.
Turkish Get-Up This move involves a lot more than just lying down and standing up with a weight overhead. “The get-up is known in most training circles as the perfect exercise because the whole move — all 14 steps — includes every possible human movement pattern,” Lopez explains.
Lopez actually makes clients ace all 14 steps while balancing their shoe on their fist before they’re allowed to try it with a kettle bell (you can opt for a two-pound dumbbell to save face at the gym). When you feel confident that you have the form down sans resistance, reach for a 12 kg/26 lb kettle bell.
Since form is so imperative here, Lopez says you shouldn’t move up a weight until you’re able to maintain perfect vertically with your arm, keep the elbow fully locked throughout all 14 steps, and feel comfortable going slow (most people rush due to discomfort). But because it doesn’t require swinging momentum or extension, a carry has a lower risk of injury than other kettle bell moves, which means you can go a bit heavier.
Grab a kettle bell that’s the equivalent of half your body weight to carry in each hand, Brown recommends. The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile.
Buy a DVD or sign up for a kettle bell class at the gym to learn how to do the moves safely. It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts.
You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups. Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles.
The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses. Lunges and squats are among the most popular moves in a kettle bell workout.
Your tush will be toned by using the kettle bell for added weight during lunges and squats. Using a kettle bell for a dead lift helps tone your back muscles.
The kettle bell is an effective weight that will build muscle strength. You may want to buy DVDs or sign up for classes to learn the basics of a kettle bell workout.
Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell. Depending on the program, you may be getting both your strength training and your aerobic workout at the same time.
If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it. This can lead to a serious injury to your back, shoulders, or neck.
Start out with an experienced trainer who can correct your technique before you hurt something. Adding a kettle bell to your existing workout is great if you want to burn more calories in less time.
This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing. With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes.
Muscle burns energy more efficiently, so your blood sugar levels will go down. Depending on the workout, you may also get some cardio to help prevent heart disease.
Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders. If you have arthritis or pain in your knees or back, then look for a less risky strength-training program.
If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout. If you worked out with kettle bells before becoming pregnant and are not having any problems with your pregnancy, then you will likely be able to continue using them -- at least for a while.
Talk to your instructor and your doctor; they might suggest switching out your kettle bells during your last trimester. Sources American Council on Exercise: “Exclusive ACE research examines the benefits of kettle bells.”
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In today’s world we spend the majority of our days doing things in front of us with terrible posture. Cubicles) for hours at a time not moving and making the front of our body even tighter.
If You’re Not Doing The Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life! This overuse of the muscles on the front side of our bodies is called “anterior dominance” and it is plaguing our society.
Anterior dominance results in imbalances in our muscles causing us to move and perform at sub-optimal levels. And because of our terrible posture — because our anterior muscles are shortened and tight pulling us forward — we give the illusion of being weak and unconfident as opposed to standing erect with our chins up.
It’s no wonder that we’re generally unhealthy compared to previous generations that didn’t live a convenience lifestyle in this information age. And there is one exercise — that if you incorporate it into your daily routine — can easily combat the ill effects of anterior dominance and the Western Lifestyle.
FrequencyExercise TypeIntensityRepetitionsRest up to 7x per week strength training high intensity varies by workout varies by workout Once labelled “hard core”, kettle bells are now popping up in every gym, garage and backyard because of their portability and reputation for fast results. Go into any gym and you’ll see inexperienced exercisers turning a swing into a front squat and shoulder raise exercise further tightening our hips, quads, chest and shoulders and just adding to the anterior dominance issue that I told you about above.
A hip hinge — like a dead lift movement — forces you to use those posterior chain muscles to move the kettle bell. It will allow you to loosen your tight hips and strengthen your butt so that you’ll develop the rear end of an athlete.
It will bulletproof your low back by creating an armored brace around your midsection, and it will get rid of that paunchy gut. “If You’re Not Doing The Hard style Kettle bell Swing, You’re Destined To Stay Fat, Tight & Weak For The Rest Of Your Life!”
As opposed to starting your set of swings from the standing position like how you see most amateurs do it, the hike pass allows you to overstretch your lats — a powerful muscle in your upper body with a direct relationship with your glutes — and get more “juice” out of your swing. Push your hips back keeping your butt high and bend your knees slightly.
Always making sure your shoulders stay above the level of your hips, “hike pass” the kettle bell through your knees by contracting your lats. When you push your hips back keeping your butt high and your shins vertical, you are hinging.
This is good because most people today are hip flexor and quad dominant (your anterior muscles), so learning how to load and use your posterior chain creates a natural balance between front and back that will help in preventing knee and hip issues. Imagine that you are growing roots through your feet and grab the ground with your entire foot.
Getting proper instruction from an expert so that you can MASTER THE KETTLEBELL SWING is the best thing that you can do for your training regardless of your goal. If you want to build strength, kettle bell swings will forge a grip of steel and will add pounds to your dead lift & squat.
If you want to boost your athleticism, kettle bell swings will make you more powerful and add height to your jump and shave seconds off your sprints. If you want to pack on muscle, swinging a heavy kettle bell will build an intimidating upper back & set of shoulders.
And if you want to shed body fat, swings will incinerate blubber like butter melting in an iron pan. They have become a popular exercise tool in the United States largely because of the enthusiasm and effective marketing by strength and flexibility coaches.
Though kettle bell lifting competitions are relatively new in the United States, they have historical significance in other parts of the world. Kettle bell training was “discovered” by U.S. athletes and particularly mixed martial arts fighters.
Kettle bell workouts are designed to increase strength, endurance, agility, and balance. However, since practically any KB exercise can also be executed with a dumbbell, it is reasonable to ask why you should use a kettle bell instead?
The kettle bell shape (remember the “cannonball with a handle” description) makes the weight displacement different from a dumbbell's. The off-center weight of a kettle bell makes it more unwieldy, requiring the use of more stabilizing muscles to control it.
By the nature of their design, nearly all kettle bell lifts are compound movements that work the body as a whole, rather than isolating muscles. Common kettle bell lifts also tend to work muscles through a longer range of motion, which improves flexibility.
So while barbells and dumbbells are certainly good free-weights, keep in mind that the unique unwieldiness of kettle bell training is precisely the reason many athletes use them today. Many of the most common kettle bell exercises, such as swings, cleans, windmills, and snatches, really work the hips, hamstrings, glutes, and waistline.
Combined with proper nutrition, KB workouts will burn off fat better than almost anything you can think of. I am not aware of any reported serious injuries, but you sure wouldn’t want to bonk yourself on the head or drop one on your foot.
Ideally, some sessions with a competent instructor is a good way to go, although I've seen some excellent video instruction, too. Either way, once you know and practice proper form, kettle bells are certainly no riskier than lifting other free weights such as barbells and dumbbells.
Good judgment is the key to safe, successful kettle bell training, just as it is with barbells and dumbbells. Then begin with modest efforts, perfect your form, and gradually work up.
Next, you must consider your present strength and fitness level when deciding what weight to start with. Most of the companies selling KB's offer beginner guidelines for what weight(s) to buy.
As your strength grows you can buy a heavier bell and sell the lighter one or keep it for higher repetition work. Best of all, if you can attend a KB training workshop before you buy, or find a trainer nearby, you can try out different weights at the same time you are receiving some coaching.
There shouldn’t be ridges in the handle and the finish should be fairly smooth but not slick. But I will say that some kettle bells I've seen in department and sporting goods stores appeared to be second rate.