To get you started, you can try upping your fitness routine with a variety of equipment such as resistance bands, weights, mats, dumbbells, and kettle bells. Incorporating kettle bells into your regimen is said to build muscle and improve balance, coordination, and core strength.
With these benefits in mind, it’s time to jumpstart your workout routine and stay fit throughout the year (and hopefully, beyond) with the best kettle bells from different brands such as Kettle Grip and Bow flex. This equipment is perfect for novices and intermediate-level athletes who want to challenge themselves without spending wads of cash.
Available in 5-pound and 10-pound increments, CAP Barbell’s enamel-coated kettle bell can handle any type of workout as it is manufactured from durable cast iron, guaranteeing longevity and resistance against corrosion. The kettle bell ’s vinyl finish prevents floor stains and damage, making it a viable addition to your home gym.
Thanks to its flat base, you can store this equipment upright on a rack so that you can show off your growing kettle bell collection with your friends and family. Fortunately, this kettle bell from REP Fitness does not skimp on functionality as it features an ergonomic, matte powder coat handle to ensure maximum comfort and safety during your workouts.
Not only does a powder-coated matte handle prevent rust, but it also protects your hands from cuts caused by chipped enamel. If you’re up for a versatile workout experience, you’ll get that with this soft kettle bell by Bionic Body.
It is also easy to carry around and doesn’t take up much space to maximize your gym at home. The Best Choice Products’ Kettle bell Set includes weights of 5-, 10-, and 15- pounds for varied ways to exercise.
Aside from that, the set comes with a base rack, which makes storing your kettle bells easier. A vinyl-coated kettle bell can color to your home gym and offer floor protection, but the vinyl may gradually peel and crack.
If you are ready to sacrifice aesthetics over functionality and quality, then a cast iron kettle bell will be a better alternative as it offers corrosion resistance. Overall, choosing a high-quality kettle bell — despite its steep price — is an investment that will step up your workout routines and lifestyle.
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.
Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Sit with your legs bent and your feet flat on the floor. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
Push ups target your chest, triceps, and core muscles. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. The key is to start slow and, if possible, with the help of a certified personal trainer.
One of my favorite things about the Kettle bell is the fact that you can achieve an incredible level of fitness using this one piece of equipment. Exceptional strength, incredible work capacity, a champion’s conditioning, and mental toughness are just a few of the benefits of Kettle bell training.
The Kettle bell offers efficiency in a small package that can easily fit in a backpack, duffle, or can simply be carried (all of which I’ve done plenty of). It’s times like this when individuals that are wrapped up in traditional methods start to consider the Kettle bell as a viable option.
Not having (or wanting) much equipment to work with also prompts you to look at another fitness tool that is the best one we have: our own bodies. Body weight training alone is an awesome option for developing strength, conditioning, mobility, and flexibility.
When coupled with Kettle bell training, it is the perfect combination to gain and maintain peak levels of fitness. You can claim a small corner of any office, squad bay, tent, room, or spot at the park and get to work with just your body and a Kettle bell.
From deployments to long road trips visiting family to vacation my Kettle bell comes along for the ride. No use for a room full of mirrors to stand in front of; just my body, my Kettle bell, a small space, and some simple, but highly effective, movements.
Consult a professional Kettle bell trainer if you’re unsure of the exercises before you get started. Master Sergeant Angel Otero (34) is from Toughkenamon, Pennsylvania and has been in the United States Marine Corps for 15 years.
He is currently serving as an Infantry Weapons Company Operations Chief with 1st Battalion, 8th Marine Regiment in Camp Jejune, North Carolina. He currently resides in Hubert, North Carolina with his wife (Carmen) of 13 years and his two children Area (7), and Angel Jr (6).
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