Training with kettlebells will help you build strength, improve your fitness, and overcome potential issues with dumbbells.
If your gym offers a wide selection of kettlebells, you can start training right away. If you choose to train at home, you’ll need to purchase this equipment.
How to use a kettlebell correctly?
To start incorporating kettlebells into your workout routine, it’s crucial to keep in mind that proper technique is just as important as any other exercise.
Let’s start by addressing this:
If you’re a beginner, you should start with a 4kg kettlebell; for an intermediate level, kettlebells weighing between 8kg and 12kg are recommended.
Make sure your knees are slightly bent before starting your workout with a typical exercise—the kettlebell swing.
But be careful! If you have a back injury, you should seek help from a professional, as performing this exercise requires good body posture.
Benefits of Training with Kettlebells
Strength is one of the most important benefits of using kettlebells.
Toned arms
When performing kettlebell exercises, you can achieve more dynamic muscle contractions, since the center of gravity shifts along with your supporting arm.
You don’t need much space to train
You can do a lot with very little. And, for that, you don’t need to train consistently in a specialized space. Kettlebells are the perfect equipment to have at home. Practical and easy to store.
Save time
With limited time and little desire to go to the gym to train for 2 hours or more, opt for a 20-minute workout using a kettlebell. Effective and fast, this workout targets your entire body.
Work out anywhere
Kettlebells can be used anywhere, since they’re easy to store and take up little space.
The best thing to do is put a kettlebell in your car trunk and start training wherever you want!
Get cardio at the same time
Kettlebell exercises are quite dynamic and work a variety of muscle groups. Your heart rate increases as you perform multiple repetitions, providing you with built-in cardio.
The best exercises you can do with a kettlebell
Kettlebell Swing
- Hold the kettlebell with both hands, bend your knees while standing, making sure to keep your feet shoulder-width apart;
- Keep your back straight and swing the kettlebell up to shoulder height;
- Don’t lose momentum as you return to the starting position.
Kettlebell Thruster
- Place two kettlebells on your shoulders, holding them by the handles;
- Squat down, keeping your legs shoulder-width apart with your knees slightly bent;
- As you lift the kettlebells overhead, straighten your legs at the same time
;- Repeat the squat movement.
Kettlebell Clean and
Press-With knees slightly bent and feet shoulder-width apart, grip both kettlebells close to your thighs while maintaining a neutral spine;
- Jump slightly off the ground and then extend your arms overhead in one fluid motion;
- Start with your hands shoulder-width apart in front of your shoulders and bend your knees as if you were performing a squat.
Kettlebell
Snatch- Squat down until your thighs are parallel to the floor while holding the kettlebell between your legs;
- Then, as the kettlebell approaches shoulder height, extend your arms in a reverse motion;
- Return the kettlebell to the starting position, and squat. Repeat this with one arm, then switch sides.
Kettlebell Goblet
Squat- Stand with both hands holding the kettlebell;
- Spread your legs and make sure your knees are shoulder-width apart;
- Squat with your knees bent and your glutes tight while holding the kettlebell in the same position.
Kettlebell Farmer’s Walk
—Start by holding a kettlebell in each hand;
—Keep your arms steady and walk as fast as you can in short, quick steps;
—Perform the exercise for the desired number of sets and repetitions.
Kettlebell Shoulder Press-
Stand with your feet shoulder-width apart while holding two kettlebells near your shoulders;
- As you lift one of the weights, make sure your arm is fully extended;
- Do the same with the opposite arm.
Start incorporating kettlebells into your workouts today!
