With kettle bells, you can do your standard weight lifting, but you can also add swings, jerks, and a bunch of other HIIT moves to the mix. The kettle bell’s large, easy-to-grip handle and teardrop design make it perfect to use for just about everything.
When you make a purchase on an item seen on this page, we may earn a commission, however all picks are independently chosen unless otherwise mentioned. Easily flip between five, eight, nine, and 12 pounds and—this is a nice perk—since they weights are stackable, they save on space.
This $16 kettle bell, which offers up weights ranging from five to 50 pounds, is an Amazon bestseller. Not everyone feels comfortable gripping an iron kettle bell handle.
You can also ramp up your weight as you build strength with this $34 set, which features five, 10, and 15-pounders. A vinyl coating helps protect your floors and reduce noise.
Many kettle bells are crafted out of cast iron, which isn’t exactly cheap. A wide handle allows for easy grip, while a flat bottom keeps the whole thing from rolling away.
This $144 set doesn’t just provide 15, 20, and 25-pound weights for use—it also pretties up your workout space. Each weight is coated in vinyl and has a special flat, protective bottom to save your floors.
Kettle Grip allows you to take your existing dumbbells and turn them into kettle bells. Just clamp it around the dumbbell handle, close it, and start using your weight like a kettle bell.
This $120 adjustable kettle bell has a massive range, with weight options from five to 40 pounds. It’s all thanks to six drops cast iron plates that can easily be removed or added to change the weight of your kettle bell.
Kettle bells Workouts for Men and Homeworking time 24/7 free shipping30 Day Money-Back Guarantee Kettle bell Swings were once exclusively performed by athletes in the Soviet Union.
Now you'd be hard-pressed to walk through a gym and not see at least one person doing this incredibly versatile exercise. You need to master several Kettle bell Swing form tips to get the most out of this fantastic exercise.
Step 1: Stand with your feet shoulder-width apart with a kettle bell about a foot in front of you on the ground. Step 2: Pull your shoulders down and back and brace your core before starting the exercise.
Step 3: Lift the kettle bell off the ground and allow it to swing between your legs. Step 4: Forcefully drive your hips forward to propel the kettle bell into the air.
Step 6: On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground. A loose core makes for a sloppy Kettle bell Swing and puts stress on your spine.
Imagine that your upper body is in a plank position with your torso hinging on your hips. This keeps your spine in the proper position and makes your glutes, not your lower back, do the majority of work.
We advise athletes to avoid this variation, as it places extra stress on the shoulders and spine. The rhythmic nature of the Kettle bell Swing makes it a wonderful move for improving your breathing technique.
Take a deep diaphragmatic breath (through your stomach) as the kettle bell lowers, and exhale fully during the swing. The primary muscles worked in the Kettle bell Swing are the glutes and the hamstrings.
They explosively extend the hips and drive them forward, creating the power needed to swing the kettle bell. Your quads extend your knees to provide an extra power boost.
Your core and back muscles engage to keep your torso stable and your spine in a neutral position. These muscles also help decelerate the kettle bell during the downswing, while maintaining control of your body.
The hip hinge is a fundamental movement pattern that all athletes should perfect. It's important for athletic skills like jumping, and for exercises like the Dead lift and Squat.
This allows your strong and powerful glutes to maximally contribute to the movement, while keeping your lower back safe. The moves require lots of practice and great coaching—heck, these lifts are sports on their own.
You don't get a full triple extension—of the hips, knees and ankles—and you can't use as heavy of a weight. In a study led by renowned spinal researcher Dr. Stuart McGill, it was found that the Kettle bell Swing puts forces on the spine in the opposite direction from Dead lifts and other similar exercises.
We're not saying the Dead lift is a bad exercise—it's one of our favorite lifts—but if you're dealing with back pain, the Kettle bell Swing might be a smarter option. Since the Kettle bell Swing is a full-body movement, it's a great option for conditioning and training muscular endurance.
According to an ACE Fitness study, a Kettle bell Snatch workout, which is similar to the Swing, burns approximately 20 calories per minute. However, the focus of the exercise is on the hip hinge, which is driven by the glutes and hamstrings.
You will use lighter weight than the traditional Swing, but the single-arm variation is more challenging for your core. The amount of weight an experienced lifter can use is significantly different from what a beginner can handle—as with any exercise.
We always advise starting on the lighter side so you can focus on mastering technique and not on the difficulty of moving the weight. Once you perfect your form, gradually increase the weight so your muscles feel challenged in your set.
Increasing your core stability means not only strengthening your abdominal, but your glutes and hips too. These unilateral movements (think moving in a forward direction) challenge your core even harder.
Photo credit: fit squad 8 to 10 reps on each side, 4 sets From a front rack position (holding the kettle bell at your shoulder, with the “bell” part of the weight resting in the crook of your arm), press the kettle bell overhead.
Turn the opposite foot outward at 45 degrees and kick your right hip out. Photo credit: fit squad 8 to 10 reps on each side for 4 sets
Lying flat on the floor, hold the kettle bell with your right hand at your chest. Bend your right leg and extend your left arm to 90 degrees across the ground.
Press into your left palm and drive your right heel to extend your hips, lifting your body off the floor. Photo credit: Fit Squad 10 to 12 reps each side, 4 sets
Start like you did with the windmills, holding the kettle bell at your shoulder, with the “bell” part of the weight resting in the crook of your arm. Continuing pressing the kettle bell above your head, bracing through your core as you lunge.
Photo credit: fit squad 10 to 12 reps per side for 4 sets Photo credit: Jennifer LAU Jennifer is co-owner of FitS quad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry.
Her passion to empower women has leaded her to become a leader in female training. She is head coach of Fit Squad’s all women’s training camp, has given corporate workshops and presentations on fitness and nutrition and can be found regularly contributing to media outlets in the city.
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