Kettle bell exercises provide a full-body workout that builds muscle while burning calories. Ahead, learn about the three types of kettle bells and what features you should take into account when determining which one to purchase.
They also feature wider handles that allow for a two-handed grip when needed, making them more diverse than a competition kettle bell. This means you won’t be able to perform two-handed exercises, such as halos, goblet squats, and two-handed swings.
An adjustable kettle bell allows you to change its weight to suit your ability level and the type of exercise you’re doing. This type of kettle bell is an excellent option for those with limited space in their home gym or multiple users with different strength levels.
Kettle bells cast from a single piece usually have a more accurate weight and size and a more consistent balance. Powder and rubber coatings offer durability by adding a protective layer that prevents rust from forming on the kettle bell.
Rubber coatings also prevent the kettle bell from scratching smooth surfaces in your home, such as hardwood floors. When you become more experienced, it may make sense to purchase a second kettle bell to complete more advanced workouts involving both sides at the same time.
The kettle bells below feature one-piece designs with coatings that promote a good grip while protecting the metal from rust. They are forged from one piece of iron instead of scrap metal, giving them accurate weight and a balanced feel.
A broad base allows users to set these kettle bells down easily without them rocking or rolling over. With its quality construction and affordable price, this kettle bell is an excellent choice for those setting up their home gym on a budget.
This model features solid cast-iron construction with no gaps in the handle or body, which provides proper balance. A black-painted exterior prevents rust and corrosion from forming on the iron, while a textured surface allows for a better grip.
Kettle bell Kings polishes its weights after forging, eliminating any seams or rough edges that might cause discomfort. They also use their own unique powder-coating formula to create an exceptionally smooth finish for optimal grip.
With that in mind, this adjustable kettle bell from Titan Fitness is a suitable choice for beginners. It offers unparalleled versatility with nine cast-iron plates that individuals can add or remove to adjust the weight between 10 and 40 pounds in 5-pound increments.
A tough plastic lock holds the weights firmly in place during exercise. A flat base adds stability when setting the weight down, while a black powder coating prevents corrosion and rust.
Each head is cast out of chip-resistant iron and features a black powder coating that resists corrosion while creating a rough surface for a solid grip. A weight that is too heavy could slip free from your grasp during a two-handed swing, hurtling through the air to damage property or injure a bystander.
Protect your back by positioning yourself so the hips and legs absorb the force of the kettle bell. A good foundation is key to ensuring you can handle the added weight of a kettle bell without slipping.
A good set of athletic shoes will help create a solid base for lifting. However, if you’re dealing with heavyweights, chalk can assist with grip, helping to minimize the chances that a kettle bell will slip from your grasp.
If you’re still wondering what kettle bell you should purchase, look below for answers to some of the weightiest questions about these free weights. For beginners, you should find a kettle bell that you can comfortably grip and lift while still receiving a decent amount of resistance.
Given that many kettle bell exercises focus on strengthening your core, they are a very effective means of burning belly fat. The Asked editorial team thoroughly researches & reviews the best gear, services and staples for life.
No disrespect to your furry friends, but there isn’t one piece of gym equipment out there that offers the versatility of the kettle bell, while also being super compact and easy to store. Okay, so this might not technically be a kettle bell, but if you already own some dumbbells, and don’t require super heavy weights, this might be your best option.
It’s constructed of a single piece of solid iron, and comes with a neoprene coating to soften its landings and prevent scratches. These don’t come in heavier sidings, but 15 pounds is plenty for beginners looking for a heart-pumping cardiovascular workout or HIIT session.
If you need to step it up a little, and prioritize function over aesthetics, this basic black, 100% cast iron offering from Reebok has you covered. It isn’t cheap, but then again stepping up comes with a premium price tag, and you can expect this rugged offering to last a lifetime.
If you’re a spare-no-expenses kinda guy, and want something durable, functional and easy on the eyes, these kettle bells from Sudan fit the bill. If you are a fitness professional, you may be eligible for Elevate professional pricing and other great benefits that come along with being an Elevate professional/business customer.
Kettle bells are color coded for easy weight identification. Body Sports Kettle bells are made of high-quality cast iron and are available in a variety of weights.
Durable chrome-handled kettle bells are clearly marked for easy weight identification. Keep kettle bells off the floor with convenient rack made of sturdy commercial-grade materials.
When ordering or viewing product details your entitled price will show Ideal for adding a dynamic element to any fitness routine.
Please be advised that due to tolerances in the manufacturing process, individual weight plates may vary slightly from their stated weight values. Although several cultures around the world developed some variation of the kettle bell weight in their time, it wasn’t until the turn of the 21st century that the fitness training device became a staple in modern workout routines.
The new wave of kettle bell enthusiasm erupted in 2001, when Pavel Tsatsouline, a former Soviet Special Forces Instructor, relocated from Belarus to the United States and sparked a revolution in the fitness world. In today’s article, you’re going to discover more of the fascinating history of the kettle bell, and how you can personally use it for strength, power, rehab, massive calorie burning, functional movement and much more.
This is currently a topic near and dear to my heart because I am headed down to San Francisco in a couple of weeks to complete my very first “ROC” (Russian Kettle bell Certification), with my friend and former podcast guest Chris Holder and the folks at Dragon Door publications. Stay tuned to my Instagram and Facebook page for plenty of juicy images and helpful kettle bell tips from that experience.
In their free-time, people began throwing the weights for entertainment, and farming festivals embraced the activity as a new type of strongman competition. As one of the greatest influences of the time, Dr. Chayefsky is credited by the legendary strongman George Hackenschmidt, known as “The Russian Lion,” who claimed the doctor taught him everything he knew about fitness training.
Dr. Chayefsky’s influence was not isolated to fitness enthusiasts; he was also the personal physician of Czar Nicholas II, the last emperor of Russia. The Czar was so impressed with the effectiveness of the kettle bell weights in his own workouts that he ordered his military to begin training with them in preparation for future battles.
Incidentally, I’ve actually written about Eugene Sand ow and some of these other crazy cats involved in the history of exercise in this Quick & Dirty Tips article on “Natural Movement”, which is actually a pretty fun read in and of itself if you’re interested in the history of physical culture, and items that go beyond the kettle bell, such as the sandbag, the keg, playground equipment and more. Friedrich Ludwig John was a physical educator in Germany in the late 18th century and founded the Turners System of Gymnastics.
During the late 1800s, globalization started to swell with international travel becoming a more common human experience and foreign influences began interacting with other cultures. The ancient culture glorified the human physique and is credited with developing a predecessor to handheld weights, called “halters”.
Strongmen from all over the world found careers performing their lifts in front of an audience, and the United States had a strong enough economy to put these types of acts in high demand. Attractions ranging from wandering circus acts to local fairs and festivals hosted these performances, and kettle bell weights were at the forefront of these impressive displays of human strength.
Traveling from foreign countries, these strongmen showcased kettle bell workouts for the first time and proved how effective the weights could be used to develop power. In 1912, a German strongman who performed under the name Attila was featured in a New York Herald piece after showing off his ridiculous strength.
Kettle bell swings had been a standard exercise among farmers in Russia for hundreds of years and had just recently become the Soviet Union’s national sport. Recognized as a proud symbol for the Soviet Union, some historians wonder if Cold War sentiments pushed the kettle bell out of mainstream American culture.
The Soviet Union continued to struggle after the World War, and the United States experienced exceptional economic growth and advancements in infrastructure. As Hollywood boomed in the 40s and 50s, America’s appetite for fashion grew and physical fitness gained a new level of attention from the population.
Two of the nation’s leading fitness tycoons, Joe Wader and Bob Hoffman, were coming to prominence at the time, and American gyms were caught in the middle of a battle for the soul of strength training. Joe Wader and his brother, Ben, developed a system of workouts focused on physique and body image, promoting the old notion that if you train for shape, then strength will come.
The two systems for building muscle mass were wildly popular across the country, and American gyms gained a lot of members because of these programs. Primarily credited with bringing the kettle bell back into Western culture in the 21st century, Pavel Tsatsouline (who I first mentioned here) came to the United States shortly after the Berlin Wall collapsed.
The Russians were still using kettle bells as equipment for their national sport and competitions, but personal fitness is a unique type of physical challenge with a different mindset that Pavel was able to master. His instructional videos and training courses comically exploited Soviet stereotypes that proved to be very successful at keeping viewers engaged by adding an element of entertainment to the challenging workouts.
However, Pavel’s success came from his ability to advertise and market the unique style of workouts, and experts agree that he deserves the credit for making kettle bells as popular as they are today. These full-body exercise routines burn more energy than traditional weight lifting, and kettle bells don’t require a lot of space to store.
Traditional weight use is focused on individual sets with low repetitions and heavy loads, but kettle bell workouts offer a different approach. Professional athletes and exercise enthusiasts recognize that a thorough warm-up can prevent unintentional injuries and prepares the body to perform at a higher level of intensity.
By engaging multiple muscle groups in a consistent motion, blood-flow is increased, and the body is more prepared to react to physical strain. Cardio workouts that focus on kettle bells are an excellent way to burn fat by adding weights to ballistic exercises.
These types of exercises force the body to transition the added weight between different muscle groups for a certain amount of time, increasing the heart rate, and creating a “fun” way to burn fat. A common type of cardio routine combines aerobic activities, such as jogging or jump roping, with sets of ballistic kettle bell exercises, like swings and snatches.
Athletes that work through ten rounds of heavy kettle bell exercises will notice a huge boost to their strength conditioning. Programs that encourage athletes to work through injuries using light workouts every week can speed up their recovery time by boosting blood flow to affected areas of the body.
Popular kettle bell exercises involve hip extensions, a fundamental aspect of athletic motions, such as running, jumping, turning, squatting, and bending. Using kettle bells to train the muscles will increase the flexibility of athletes in ways that affect their performance through underlying motions that are fundamental to sports.
It almost seems too good to be true, but kettle bell exercises allow athletes to combine the benefits of anaerobic, aerobic, and strength conditioning into one workout. Because of the motions involved, workouts that utilize kettle bells require deep focus and the full attention of the body and mind.
Kettle bell exercises also include an element of flexibility and help athletes prevent injuries by building greater ranges of motion. The benefits of using kettle bells to build strength and condition the body’s muscles apply to all ages, regardless of your level of fitness, and they don’t require a lot of storage space to keep them around the house.
The advantages of using kettle bells exceed other forms of free-weight training because of the way the exercises incorporate different muscle groups, providing a full-body workout that is more natural for the body. The benefits of having a natural and seamless transition from one group of muscles to the next is a huge reason that professional athletes now use the kettle bell -weight in their daily workouts.
Individuals that use kettle bells in their workouts develop an increased range of motion and enhance mobility, providing essential health benefits to people as they age. Most people want to stay healthy and in shape, but can’t afford to spend hours in the gym finely tuning every fiber of muscle in their body.
The full-body nature of kettle bell workouts provides significant results in a shorter amount of time simply because multiple muscle groups are involved in each exercise. The swing is one of the bedrock movements in any kettle bell routine and is an exercise that targets the shoulders, legs, back, glutes and hips.
Stand up straight with your feet a little wider than hip-distance apart Grab the handle with both hands, palms facing down Slightly bend the knees and drive the hips back (but not too low, you should not be in squat formation!) In one fluid motion, drive the hips forward and swing the kettle bell, remembering to keep your core and glutes engaged.
Kettle bell training increases strength without necessarily building bulk, which is ideal for people who want to stay in shape and are already happy with their body image. Others that want to build muscle mass use the kettle bell as a warm up tool and enjoy the noticeable increase in everyday functioning.
From enhancing your shape to building mass, the kettle bell has helped millions of people achieve their personal fitness goals for centuries.