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What Is The Best Kettlebell Exercise

author
Maria Johnson
• Sunday, 01 November, 2020
• 25 min read

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.

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Contents

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.

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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. 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.

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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.

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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.

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(Source: redefiningstrength.com)

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.

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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. Think fitness devices like cable machines, boxes for jumps and even some free weights, specifically kettle bells.

However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell. If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others.

I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter. Other fitness pros I talked to had predictably different takes on the best approach to equipping your home gym with kettle bells.

Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell. “This is my go-to piece of equipment, no matter where I’m training,” Pocono said, noting the “comfortable” cast iron handle glides smoothly in her hand whether she’s performing a kettle bell swing, snatch or a windmill.

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(Source: www.bodybuilding.com)

Kettle bells challenge your balance because they change your center of gravity, turning regular exercises like lunges and squats difficult. If you want to build muscle fast and naturally, you want to mix up your workout routine and include some more out-of-the-box kettle bell exercises now and then to get you out of that rut you're stuck in.

Unlike more traditional bodybuilding methods, kettle bell workout classifies as 'functional' training and is considered to build functional muscle mass as opposed to mainly the aesthetically pleasing variety the former does. Since you are moving your arm around your head, kettle bell halo also improves shoulder mobility, something not many people pay attention to.

When performing kettle bell halos, make sure you keep your core tight and focus on rotating the shoulders as opposed to your hips and upper body. By keeping your core tight, you can reduce swaying and isolate the upper back and shoulder more efficiently.

Sometimes also called the kettle bell high pull, this exercise works the same muscles as the standard kettle bell swing but by adding the horizontal pull movement, it also adds a bit more resistance to the movement and works the core, the shoulders and the upper back a bit more. Probably the second bestkettlebellexercise after the kettle bell swing, the Turkish get up requires muscle coordination and improves overall strength significantly.

Turkish get ups are great full body exercises that work the core, the glutes, hips and shoulders the most. It's a real mystery why thrusters are not super popular: they combine two awesome exercises, the squat and the overhead press, into one perfectly smooth flow and work both the lower and the upper part of the body, not to mention the core which works twice as hard to stabilize the body.

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You can use kettle bells for just about anything, from high-rep HIIT workouts to low-rep heavyweight slogs, and they’re especially good for compound moves like swings and squats. Next time you go the gym, grab a kettle bell and try some of these beginner, intermediate and advanced exercises, selected and explained by us, as well as Mitch Lawrence and David Temple, PTs and Multipower ambassadors.

Hold the handle with your hand by your chin, elbow out to the side and the bell resting on the top of your forearm by your armpit. “Grasp the kettle bell handle with both hands with your palms facing towards you and arms in front of your body.

Explosively drive your hips forwards and swing the kettle bell with straight arms towards shoulder height, keeping your glutes and core engaged. Push your hips backwards and bend your knees to squat as low as your range of motion allows you to.

Pull the kettle bell into your hip and then lower it until just before it touches the floor with your arm fully extended. Turn both feet, so they are pointing 45° to the left and press the kettle bell straight overhead until your elbow is locked out.

Repeat the movement on the opposite side so you’re moving the bell in a figure of eight patterns. “Grasp the kettle bell handle with one hand, palm facing towards you, and your arm in front of your body.

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Lower your body by slightly bending your knees and driving your hips back. Explosively drive your hips forwards and swing the kettle bell with a straight arm towards shoulder height, keeping your glutes and core engaged.

If you’re looking to bulk up your chest then we urge you to take a step away from the bench press and give the kettle bell incline fly a try instead. The exercise isolates the chest muscles and allows a greater range of motion than the bench press, so you can work the pecs from new angles to force growth.

You can, of course, use dumbbells for your flies, but the shape of the kettle bell keeps the weight on the outsides of your wrists, so you can maintain the correct angle in your elbows to truly test your chest muscles. Plant your feet firmly, bend your elbows slightly, and slowly lower the kettle bells out to the sides.

Lie on your back on the floor with a kettle bell held in your right hand, arm extended and directly overhead. Bend your right knee, plant the foot and twist your right shoulder up so your weight is on your left elbow.

Lower, bending at the knees and sitting your glutes back until your thighs are parallel to the ground. As you reach an upright position, press the kettle bells up using the momentum generated from the squat to assist you.

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Start in the raised plank position with your hands on the ground directly underneath your shoulders and your arms extended. Ensure your body forms a straight line from your shoulders to your heels and your core is braced.

If you start to lean or tilt as you pull through, then slow the action or reduce the weight of the kettle bell. “With the opposite leg to the arm holding the kettle bell, take a big step backwards and lower your knee towards the ground until it is parallel to the floor, but not touching.

“Simply pick up some heavy kettle bells,” says Temple, “hold them at your sides and walk as far as you can.” “Start in a press-up position, hands shoulder-width apart and grasping the kettle bell handles, with your feet together,” says Lawrence.

Once your thighs are parallel to the ground drive through your heels and extend your legs and hips so that you return to the start position.” Sit with your knees bent and feet flat on the floor, holding two kettle bells overhead with arms extended and a straight back.

Then, in a controlled manner, lower your back towards the ground, bringing the kettle bells towards your chest as you do so. Then contract your abs and bring your torso into the upright position again while extending your arms above your head to return to the start.

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Grab this funny-looking weight and tone every part of your body with this fave fat-burning moves from top trainers “The shot put is a super-effective exercise that does it all: It combines large, functional movements in the lower body, rotation through the core, and a powerful shoulder press,” says Amy Dixon, certified master trainer and creator of Raise Some Bell: The Ultimate Kettle bell Workout.

“Once you’ve mastered the move, make it more challenging by increasing speed without sacrificing form.” “The snatch is my favorite kettlebellexercise, because it’s a multi-jointed, functional move that uses all the major muscle groups,” says Michele Olson, Ph.D., professor of exercise physiology at Auburn University.

How to do it: Stand with feet wider than hip-width apart, holding a kettle bell in right hand, palm facing body, with left arm extended to side of shoulder. Swing the kettle bell through legs, hinging at hips and pushing glutes back, keeping spine naturally straight and abs engaged.

Punch through hips and push feet into the floor, swinging the kettle bell up, keeping shoulder close to body and using arm to control the motion (rather than power it). “This bent press was made popular by Arthur Saxon, a strongman performer in the late 19th century.

It’s experienced a resurgence among kettle bell and strength-training aficionados because it can help develop hip, core, back, shoulder, and arm strength all with one movement, making it a very efficient exercise,” says Pete McCall, a strength coach and science officer for the Institute of Motion in San Diego. Bend right elbow in by side, resting the kettle bell on backside of wrist, palm facing in, in front of right shoulder.

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(Rotate head to look up at the kettle bell while in motion to help maintain control of the load.) Use abs to slowly return upright, keeping right arm extended, then bending right elbow back to starting position just before next rep.

It's not only a great way to spice up your upper body workouts and hit your shoulders a bit differently, but it also requires some additional core muscle engagement in order to maintain the offset load,” says Nick Tumminello, owner of Performance University in Ft. Lauderdale, FL, and author of “A strong core will always give you a competitive edge in athletic performance in addition to the aesthetic benefit of a nice toned tummy,” says Patricia Fri berg, a certified fitness instructor.

Hold a kettle bell in right hand, resting on back of forearm, with right arm extended overhead in line with shoulder. Brace abs in tight and press down through left arm to lift hips off the floor into a full side plank.

Step right leg back into a lunge while doing a “gunslinger” biceps curl with right arm, raising kettle bell to chest height. “This is a great total-body exercise that torches major calories; however, proper technique is crucial to ensure safety and effectiveness,” says Jessica Matthews, assistant professor of exercise science at San Diego Miramar College.

Swing the kettle bell through legs, hinging at hips and pushing glutes back, keeping spine naturally straight and abs engaged. Thrust hips forward, generating power from lower body, and raise kettle bell up to shoulder height (called a “clean”), bending right elbow in close by side and rotating palm in (thumb should face toward body) while rotating the kettle bell to back of forearm.

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Slowly return to starting position and repeat, switching arms on the next rep by quickly transferring the kettle bell to left hand when raised to shoulder height. We are built for these types of multiple-joint, full-body movements that mimic the coordinated sequences we perform in everyday activities,” says Vincent Metro, director of education for Kettle bell Concepts.

How to do it: Stand with feet hip-width apart, holding a kettle bell by the handle with both hands in between legs (called “high hanging position”). Do a quick half-squat and then straighten legs and raise heels off the floor while shrugging shoulders to pull the kettle bell upward to mid-torso height, with elbows higher than wrists.

“This move is similar to an old-school basketball drill, but the use of a kettle bell ups the intensity,” says Kim Truman, certified personal trainer and athletic performance coach, who loves it because it's a compound movement that targets the entire body and helps amp up endurance. They were first used by Russians as counterweights when measuring out goods, and then some old-timey strongmen started to juggle, press, and swing them around for entertainment.

There’s probably more to it than that, but that’s essentially how the kettle bell became a staple in gym culture. Although we don’t recommend dressing up in loincloths and haphazardly tossing weights overhead, there are many benefits to a good kettle bell workout.

For one, the thick handle that attaches to the cast iron base will challenge your grip more than a dumbbell or barbell. This means you can perform more explosive and dynamic movements with kettle bells compared to their iron counterparts.

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Kettle bell workouts offer all the benefits of dumbbell training, with the added advantage that the super-thick handles challenge your grip. They’re ideal for explosive exercises that work major muscles, burn body fat, and build power.

The weight of a kettle bell hangs a few inches below its handle, which makes it more difficult to control. This extra muscle activity means your body burns more calories.

Couple that with exercises that target the whole body, and you have a formula for significant fat loss. Choose a weight that allows you to complete 12-15 reps for each exercise.

Read articleWorkout Routines With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... 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 Your focus as a senior should not be to break any lifting records or to push yourself to complete exhaustion.

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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.

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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. You will also find this is a great exercise for seniors with limited mobility as it lengthens the hamstrings and mobilizes the hips.

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.

Watch a video of the kettle bell or dumbbell step up exercise below: You will also quickly raise your heart rate, pump vital nutrients around your body and improve your movement strength and skills for daily life.

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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.

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(Source: www.pinterest.com)

Kettlebellexercise is one such exercise that requires kettle bells and that helps in burning calories, building flexibility of the body and in several other ways. 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. This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health.

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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. This article will provide you with all the information you need to pick the correct kettle bell weight and perform exercises with proper form.

And to make things easier for you, we have included a simple 15-minute kettle bell workout video to get you in the best shape of your life. There are a few problems with picking a kettle bell weight depending on your training experience.

I need you to throw away your current perception of weight training, and look at the kettle bell as something new and different. While you may not think you need to, having at least one session with a trained kettle bell professional will make an enormous difference in your results.

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You’ll be using multiple muscle groups at the same time through ballistic, full-body movements. A kettle bell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up.

When performed properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique). The core movements in kettle bell training have exploded into hundreds of new exercises and techniques.

When done properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique) unlike anything you’ve been able to achieve in the past. A big mistake is selecting a weight that is too light (again, assuming that you have trained with a kettle bell professional).

Areas of your core (back, abdominal, and upper legs) will be on fire during your first session. To maintain proper form, you need a weight that is in proportion to your skill level, which may be low initially.

Men who have never used a kettle bell are especially susceptible to muscling through a movement, rather than performing it with proper form. You will hear this term used more in CrossFit boxes and by most traditional kettle bell instructors.

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Innit Kettle bells are made with a high-quality, chip-resistant coating that’s strong enough to endure your most punishing workouts. 1) A chip-resistant coating, smooth enough for stamina-building work sets without irritating your hands, yet with just enough texture to take gym chalk.

Whether you’re a trainer or fitness enthusiast the kettle bell should have a place in your training for the results it can deliver in less time. Whether you decide to use your kettle bell to supplement your training or as a stand-alone tool you will gather the exact system on how to do so.

The benefits of the kettle bell are immense and with this single tool one can create incredible strength, power output, and stamina if used to its potential. At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that.

At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that.

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Sources
1 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
2 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
3 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/weight-kettlebell/
4 www.simplefitnesshub.com - https://www.simplefitnesshub.com/what-kettlebell-weight-woman-use/