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. 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. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. 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. With both hands around the handle, hold the kettle bell close to your chest.
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.
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. 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 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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But, in the last decade or so, they’ve seen a resurgence in popularity, not least because they are a part of so many CrossFit workouts. Of all the exercises you can do with a kettle bell, the swing is arguably the most popular and may even be the most valuable.
Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise. But Tim Ferris says “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results”.
This post will reveal the main kettle bell swing benefits and how to do them correctly. It takes time to master the kettle bell swing, but once you’ve got it nailed, this exercise has a wide range of benefits.
These muscles are crucial for better posture, as well as improved sports performance. Your heart rate will also soar when you swing a kettle bell, which makes kettle bell swings one of the best strength training exercises for fat loss and weight loss.
Tim Ferris's writes glowingly about the fantastic benefits of the kettle bell swing for rapid fat loss and body recomposition in his New York Times Best Seller The Four Hour Body.” Image Credit Tracy & Mark Ranking Many fitness enthusiasts believe that squats and dead lifts are the kings of exercise.
But Tim Ferris says, “the two armed kettle bell swing is the king and is all you need for dramatic body recomposition results.” Increased cardiovascular fitness Kettle bell swing training is excellent for your heart and lungs, as well as your muscles.
Because they are a full-body movement, kettle bell swings will drive your heart and breathing rate sky-high, which makes them a beneficial and challenging cardiovascular exercise. Better posture Kettle bell swings are one of the best exercises for undoing the effects of prolonged sitting.
Swings work your posterior chain, which are the muscles responsible for holding you upright against the pull of gravity. In many instances, this will also eliminate the back pain often caused by poor posture.
Quadriceps — located on the front of your upper thighs, the quads as they are known, are responsible for knee extension. Gluteus Maximus — known as the glutes for short, this is the most massive muscle in the human body and is responsible for hip extension.
Core — the muscles that make up your midsection, which is responsible for keeping your spine stable. Latissimus Doris — the side/upper back muscles, the lats are responsible for shoulder extension.
Forearm flexors — the muscles in your lower arms that are responsible for keeping a firm grip on the kettle bell. Because kettle bell swings involve so many muscles and joints working together and at the same time, there’s a lot that can go wrong with this exercise.
But, if you master a proper kettle bell swing, you can enjoy all the benefits this exercise has to offer while avoiding all the risks. Standing with your feet about shoulder-width apart, pull your shoulders down and back, and brace your abs.
Focus on your hip drive to pop the kettle bell upwards, not your arms. Use your lats and abs to stop the weight swinging upward and then let the kettle bell fall back down.
Tim Ferris's Teaches You How To Do The Russian Kettle bell Swing Russian kettle bell swings generally allow you to lift more weight, and they are easier to learn.
However, it’s all too easy to inadvertently shorten your rep range by not swinging the weight high enough, i.e., below shoulder-height. Swinging the weight up until the arms are vertical ensures that each rep is the same, making them easier to judge and quantify.
However, raising the weight so high will increase stress on the lower back, which could lead to injury. The increased range of movement also means you won’t be able to lift as much weight.
But, unless you are training for CrossFit competitions, the Russian swing is potentially the safer one, which may mean it’s the best choice for most exercisers. As recommended by the American Council on Exercise, ACE for short, this kettle bell workout is best done three times a week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
With this workout, you do a set of kettle bell swings at the start of each minute, and whatever time is left over is for resting. *Note: kettle bells are popular home workout gear, and some items are not yet back in stock, so you might need to be preordered.
AmazonBasics Vinyl Coated Cast Iron Kettle bell Weight With the Noose Fitness Kettle bell Handle, you can add as many or as few standard weight plates as you like, making it both ideal for a range of users and also saving you from buying several sets of kettle bells.
Kettle Grip Kettle bell Adjustable Portable Weight Grip Kettle bell cleans and snatches come close, but they are much trickier to master.
Whether you want to burn fat, get fit, or boost your dead lift performance, kettle bell swings will help. Remember, to get the most from this exercise ; you need to do them correctly and give yourself time to recover between workouts.
For lifters, this makes them a useful assistance movement for the squat and dead lift.” ¹ Dead lifts are one of the best exercises on the planet to change your body dramatically, no matter what your age.
Related Posts:Footnotes:Please take a moment and share 5 Epic Kettle bell Swing Benefits for Total Body Conditioning: 5 Epic Kettle bell Swing Benefits For Total Body Conditioning A lot of people are under the impression that the use of kettle bells are some gimmicky fad that burst on the fitness scene within the last decade or so.
The benefits of Kettle bell Training are backed by valid science & extensive studies conducted in the exercise industry along with many hours of practical application experience. While referencing all this science and studies lends credence to the effectiveness of using kettle bells, I only need to trust my own experiences with these amazing implements and the great results I have gotten myself and for those who have practiced with them under my guidance.
A supreme benefit to Training with kettle bells is that they elevate the heart rate and work many major muscle groups at the same time. Plus you will build lean muscle and turn your body into a calorie burning, fat eradicating machine while at rest experiencing this incredible metabolic effect many hours after the workout!
If you are going to put forth the time and energy to work out, why not choose a program where you can get great back- end benefits like this for your up- front efforts? If you were to read no further, just that reason alone would be enough to position most people for success in their quest for their ideal body composition.
Unfortunately, that hack trainer over at the 24-hour super-duper mega techno gym considers throwing you on a treadmill like some mindless hamster followed by doing some curls and crunches a total body workout. Spare yourself the disappointment and frustration of participating in thoughtless and ineffective workouts like this if you really want to improve your fitness.
Many of my reasons I state in this article for why I use a kettle bell in my training also cover what a total body workout should consist of. Hopefully, you realize that our stay on this planet is finite and that we don’t have a lot of time to waste doing unproductive things.
I train with kettle bells because they allow me to design safe, brief, sustainable workouts to experience Maximum Fitness in Minimal Time leading to Stellar Results. Everybody talks about the ‘core” and all of its virtues, but really never train it too productively from what I see while walking around gyms in different cities I visit.
Rarely do I witness worthwhile or meaningful efforts to train the core besides people throwing together some type of crunch or setup routine they have etched in their brains from somewhere in time. Many kettle bell exercises will give you a metabolic effect similar to sprinting, BUT without beating the hell out of your knees, ankles or joints.
The challenge is to pursue a fitness program consisting of exercises that will not only give you a productive workout, but promote an existence of rich, pain free movement as well. High-repetition kettle bell exercises, such as swings and their variations really get your heart rate up and push the limits of your cardiovascular endurance.
Kettle bell exercises push your muscles, especially those in your core, to keep working repeatedly for long periods of time. This builds muscular endurance, which helps maintain posture and form in your workouts as well as throughout everyday life activities.
Good posture prevents injuries, unhealthy muscle tension, and other aches and pains we all seem to have accumulated to varying degrees over our lifetime. The good news is that you can get incredible fitness and health results with just 2-3 short kettle bell workouts per week in conjunction with a well-designed program.
I loved the fact that I could get in a challenging and fun kettle bell workout that literally addressed every fitness goal I valued with a minimal time investment that yielded maximum results. This really uncomplicated my routine, freed up more time to devote to other responsibilities/leisurely pursuits and boosted my fitness and health to levels that surpassed my expectations.
This is very true if you define quality as moving better and pain free, performing daily tasks more efficiently and confidently, enjoying new levels of activity and finally achieving that ideal lean, tight and strong body worth bragging to the heavens about! I’m convinced that sound, thoughtful and challenging physical training in general does wonders for your mental well-being and will contribute to a positive outlook on life.
Furthermore, kettle bell exercises are extremely efficient at building lean muscle mass, which elevates the metabolism and helps maintain a healthy body weight long term. Kettle bell training will help you forge your ideal body without wasting a lot of unproductive time in the gym.
If you value a physique that looks as good as it moves and will get you excited about parading around in a bikini or bathing suit again then the kettle bell is the fitness ally you should partner up with. Whether it is building muscle, losing fat, improving coordination, conditioning, increased joint mobility or just trying to perform better — kettle bell training can get you to your fitness goals.
Thoughtfully programmed variety is beneficial because it keeps the body challenged, which helps avoid training plateaus. Add new exercises only if you can justify its purpose in furthering your training goals, it’s safe and you can perform them competently.
Beginner, intermediate, and advanced trainees will all be challenged since there are so many exercise regressions and progressions that can be applied in a kettle bell training program to keep all levels engaged and moving forward with their goals. If you can’t move well and with a requisite amount of strength, then your quality of life and performance of your everyday activities will suffer.
Heed my warning and train in such a way where you will promote and preserve your joint mobility and pain free movement quality. Renowned coach Steve Maxwell stated that in his many years of teaching fitness worldwide, he has never had a client tell him that they wished they had done more bench presses over their lifetime.
Instead, they all overwhelmingly regret not practicing and staying connected to exercises that improved their movement quality in order to live an active pain free life. This is a great warning that I wished I would have heeded in my younger training days, but fortunately it is rarely too late to improve your movement quality if you have the desire to take action and practice meaningful exercises.
I absolutely love the comradery of training with others in the mutual achievement of fitness goals as I am the consummate social animal and am not the grim guy with the ear buds training in the corner of the gym screaming to the heavens on every cheat rep with a perpetual scowl on my face. But, let’s put some perspective to this — Kettle bells won’t cure cancer, give you superpowers, suddenly make people leap from their wheelchairs and spontaneously River dance or bring about world peace anytime soon.
While kettle bells play a huge part in the programs I design, they are by no means the be all and end all fitness modalities. But if you want to torch the fat, increase mobility, get lean & strong, develop killer legs, tighten your butt & perform better physically and live a life of active vitality and longevity, then a well-designed kettle bell based program may be for you.
If you like the fitness benefits you can experience from training with kettle bells, then take action and dare to transform your body and your quality of life. Grab a friend, spouse or loved one or go it alone and give kettle bell training a shot if you want to experience meaningful results, achieve that ideal body and even have some fun and excitement.
Many gyms and health clubs wanting to jump on the kettle bell bandwagon and cash in on their dynamic reputation and “cool” status for propelling one to their fitness goals will make the knee-jerk decision to add them to their facility with little thought as to their proper use or how to integrate them safely into their master plan if they have one at all. I have been to more facilities than I care to remember that will just let trainees and trainers do all kinds of unsafe movements and buffoonery with a kettle bell ranging from truly cringe worthy technique to using the kettle bell to gang dance around in some kind of disjointed routine of meaningless expenditures of energy.
I couldn’t take my eyes off of this ridiculous and unsafe performance — much like one does when they are about to witness a car crash or train wreck. When confronted with attitude and logic such as this, I usually politely excuse myself quickly as dealing with clueless characters like these types is pointless.
People get hurt when they don’t take the time to learn safe, sustainable technique or take instruction from inept, unqualified, unprepared instructors who do you, me, the kettle bell and the fitness industry a colossal disservice by muddying the effectiveness and reputation of this excellent tool. Regarding scenarios such as this, trainees and trainers will usually get hurt at some point due to their lack of proper technique training and then ridiculously blame the kettle bell for their shortcomings instead of their own ineptness and failure to learn proper technique and program design as to the reason for their failure or injury.
In the wrong hands the kettle bell becomes nothing more than an Attractive Liability for irresponsible gym owners, trainers and members who are either ignorant of sound technique or their colossal egos dictate that they are above learning from others with greater skill than their own. I politely questioned one gym owner why he lets his admittedly unqualified staff have free rein of the kettle bells without any legitimate training.
I told him you are allowing your staff to teach horrendous technique to your client base in a dangerously unsustainable manner. Don’t get me wrong- everybody at some point regardless of their experience or qualifications will sustain some type of injury or tweak a muscle here or there performing any exercise using any fitness tool.
Proper kettle bell training works everything — the core, heart, lungs and entire body from the toes to head. While I use and advocate many fitness tools, the kettle bell does represent the foundation of my training play book because they simply are that damn good, and they work.
With proper instruction, kettle bells are easy to learn, yet will keep you challenged and progressing without boring the hell out of you. I have been using kettle bells for over a decade and I have yet to experience boredom or lack of enthusiasm and I have sampled just about every fitness tool and method out there.
When used correctly, kettle bells are extremely effective training tools for providing total-body strength and conditioning. As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits.
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.
Unfortunately, this exercise is often performed incorrectly, which will limit your results as well as any further progressions that are based on this basic movement. The kettle bell goblet squat isn't just a leg exercise ; it's another total-body juggernaut that offers more mobility—the ability to move easily so you can safely train with heavier loads—and improved conditioning.
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.
For strong, resilient shoulders, improved hip and trunk strength, and enhanced mobility, the Turkish get-up is essential. Once you can do the first three exercises—and have demonstrated appropriate shoulder mobility and stability—the kettle bell press is another exceptional movement to learn.
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. The kettle bell : one of my personal favorite workout tools, and one that I feel is underutilized by many.
Kettle bells provide for a larger range of mobility than barbells or even dumbbells, helping to maximize the pump and working on different types of muscles or focusing on one in particular. Besides looking great, strong back muscles can help to improve your posture and align your spine.
Bad posture has become quite the epidemic lately due to the large amount of desk jobs and smartphone use that is rampant in our society. There are numerous benefits to correct posture, including deeper breathing, reduced strain on bones and joints, and more energy.
So, now it’s time to bust out your favorite kettle bell and let’s get to work on buffing those back and shoulder muscles! Stand with your feet hip-width apart, hold your kettle bell by the handle with an overhand grip.
Squat and sit back with your hips, load the heels and keep your shins vertical. Watch the video below by kettle bell expert Greg Brookes in addition to reading the instructions for best effect!
Stand with feet hip-width apart, and hold your kettle bell using both hands in front of your chest, arms straight outwards. Sit into the stance, pushing your butt outwards and moving your chest forwards.
Correcting this will place more emphasis on your shoulder muscles and also your core will have to work overtime to counteract this rotation. A properly performed kettle bell swing will work your entire body, promoting stronger shoulders and back as well as a strong core and more flexible hips.
Bend slightly at the knees but concentrate your movement on hinging your hips, then grasp the kettle bell. Performing a good clean can be somewhat complicated, as there are a lot of moving parts to the exercise.
Step out with one leg landing wider than shoulder width apart, squatting at the same time. Adding a kettle bell means more muscles have to work to stabilize the weight, making it an even more effective exercise.
Start in plank position, while keeping your right hand on a sturdy object that won’t easily move, like a bench or chair. Interested in the best kettle bell and battle rope workouts on the web, with hundreds of video lessons taught by certified instructors?
Head over to the Living. Fit workouts page, where you will find some of the best kettle bell and battle rope exercises, all with complete breakdown videos and community support every step of the way. Since we started, we’ve grown into a trusted resource for unbiased, science-based articles and reviews on fitness, nutrition and supplements.
Check me out on social media, feel free to add me if you want to talk health! If you are in a position where you feel that kettle bell training could be right for you then this guide will act as a great starting point for seniors and older adults.
Increases bone density due to the additional forces put through the joints and bones by the kettle bells Adds muscle mass, something that you lose quickly as you reach older age Improves balance, great for preventing falls and better footing Increases grip strength, another attribute that disappears quickly as you get older Improves mobility, nothing symbolizes old age like an inability to move naturally Rehabilitates joint issues, the frequent nutritional pumping movements of kettle bell training improves joint health Improves circulation, kettle bell training actively pumps the blood around the body for better circulation Increases cardiovascular health, your heart rate will be elevated and lungs forced to work harder Raises metabolic rate for fat loss, an increase in metabolism means more calories burnt at rest Increases confidence, feel stronger, mobile, fitter and have better balance for a more confident you Improve mental health and produces a more positive attitude towards life in general As mentioned earlier age is not always the best indicator of good health and fitness.
Your focus as a senior should not be to break any lifting records or to push yourself to complete exhaustion. Do you or have you had a physical job that has left you stronger than most or do you have zero experience of weight lifting?
As you get older and move less you ability to take your joints through their full range diminishes. A lack of joint mobility will not only affect your posture but also your ability to move correctly.
For many people this mobility routine can have more of an impact on their lives than the workout so please don’t skip this section. The great thing about neck mobility is that you can practice anytime of the day even while seated watching TV.
Watch a video of the shoulder mobility warm up exercises below: The upper back or thoracic spine is one of the areas that is getting more and more restricted with modern lifestyles.
Watch a video of the upper back mobility warm up exercises below: Regular wrist mobility will help keep the joints healthy and improve circulation.
If you don’t walk over varied ground or take part in sports then your hip mobility will probably be limited. Poor hip mobility will affect your walking gait as well as force your lower back to move more than it should do.
Simple body weight squats are one of the best exercises you can perform and will strengthen your full body. Good ankle mobility will improve your balance as well as prevent further leg injury while walking or tripping on uneven ground.
Often one of the most overlooked areas of the body a simple ankle mobility routine will also improve circulation. Watch a video of the ankle mobility warm up exercises below:
Try to keep the kettle bell close to the neck line and don’t bend the head forwards. Work hard to keep your back flat and use your buttocks and legs to perform the heavy lifting.
Watch a video of the kettle bell single arm dead lift exercise below: You will also find this is a great exercise for seniors with limited mobility as it lengthens the hamstrings and mobilizes the hips.
I recommend practicing the exercise without a kettle bell first in order to master the movement. Not only is the kettle bell step up highly effective at raising the heart rate and strengthening the legs and buttocks but also has a great cross over into your daily life.
You will find walking up hills and stairs much easier if you work on this exercise. You will also quickly raise your heart rate, pump vital nutrients around your body and improve your movement strength and skills for daily life.
Failure to get a full 90 degree bends in the knees will limit the amount of buttock activation achieved. Watch a video on how to improve your kettle bell goblet squat exercise below:
The ability to get up and down from the floor is an important activity as we get older and very challenging for many people. Everyone should practice the get up without a kettle bell first, if need be you can hold a tennis ball or glass of water in the hand.
Practice : when you can perform 10 alternating repetitions without a kettle bell then slowly start to add some load. Start off steady and use a light kettle bell for the first 2 weeks before slowly increasing the load.
You should feel out of breath at the end of each circuit if not add more load or pick up the pace. Using kettle bell exercises for seniors and older adults can be highly effective at improving health, fitness and well-being.
Regular kettle bell training can improve balance, strength, your metabolism, help with fat loss and confidence. Older adults can move and be just as strong, if not stronger, than those half their age so there are no hard and fast rules for what weight to start with.
I’ve included a kettle bell circuit that you can follow 3-4 times per week just add load steadily as you get stronger. Always seek professional medical advice and take your time and listen to your body as you exercise.