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What is a kettlebell and what are the benefits of exercising with a kettlebell for the body? Kettlebell, like dumbbells, is a relatively small but widely used and useful sports equipment. Fortunately, you will not need much time to perform various movements with kettlebells.
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If you are looking for simple and easy exercises with kettlebells or if you intend to make your exercises more challenging with this exercise device, be sure to read this article about vitamin; Because for both purposes, we introduce and teach the best kettlebell movements.
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What is a kettlebell?
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Kettlebell weights are 3 to 25 kilos and are designed like cannonballs with steel or iron handles. This weight is used in various sports and is not only limited to strength training; With this device, you can perform exercises that include almost all aspects of fitness, from physical endurance to strength, flexibility, balance, agility and even aerobic exercises.
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The reason why people are so interested in kettlebell training is the challenge of its exercises. The general form of swinging a kettlebell is that you can hold the weight with one or both hands and perform various movements with it.
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The benefits and advantages of training with kettlebells
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Almost any athlete can benefit from kettlebell training, no matter what sport they are training in. The benefits and advantages of doing kettlebell movements (the result of 8 weeks of examining the exercises of athletes with these weights) are:
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- Improve body shape
- Reduce back pain
- Increase physical strength
- Easy and practical exercise
- Increased bone density
- Improve coordination and increase agility
- More training in less time
- Reducing the possibility of injury to athletes
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How many kilo kettlebells should I use?
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Do you know how many kilos and what size your kettlebell should be? Choosing the right kettlebell weight may be challenging for you; Generally ideal weight for men Beginner From 6 kg for women Beginner It can be from 4 kg.
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Kettlebell is different from dumbbell; It is not paired and the way to hold it is different. Therefore, the weight should be heavy enough that using just one kettlebell puts the necessary pressure on your muscles, but not so heavy that it hurts the wrists. The right weight for kettlebells depends on your individual strength, fitness level, and athletic goals.
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It’s important to choose a weight that challenges you without compromising your form and technique. A general guideline for choosing weights and training with kettlebells is:
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- Athletes Beginner: If you are new to kettlebell training or have little strength and experience, start with a lighter weight. A kettlebell in the 2-6kg range is a good starting point for most beginners.
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- Athletes semi professional: If you have kettlebell training experience and a moderate level of strength and fitness, you can lift up to the 6-12 kg weight range. This range provides a good balance between challenging the muscles and maintaining control during workouts.
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- Professional athletes: For very strong and professional people, kettlebells in the range of 12 kg or even heavier may be suitable. This weight range allows you to perform advanced exercises and maximum pressure and resistance.
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Introducing some simple kettlebell exercises
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One of the merits of training with kettlebells is that usually the muscles of the whole body will be involved in performing movements and will be strengthened. In this section, we teach some simple and easy exercises with this sports equipment that are suitable for most people.
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1. Sumo squat with kettlebell
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How to move
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- To perform this exercise with a kettlebell, stand and open your legs a little more than hip-width apart (your legs should be close to 90 degrees);
- Hold the kettlebell with two friends from above, (the pressure should be on the arms);
- Bend your knees and sit in a squat position and lower the kettlebell to the floor;
- Press your heels into the ground and stand back;
- Do this kettlebell movement in 3 sets of 20.
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tip: Do your best to keep your legs straight and don’t let your toes come up. This may mean turning your legs a little.
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2. Split squat with kettlebell
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How to move
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- Stand so that one leg is forward and the other leg is back and keep the toes facing forward;
- Keep the kettlebell on the same side of the leg that is behind;
- lower your back knee to the ground;
- Press your front foot into the floor and return to the starting position.
- Do this kettlebell exercise in 3 sets of 10 for each leg.
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tip: Keep your chest and upper body up. I usually find a spot on the wall to keep my eyes on and don’t let my head fall, which usually ends with your chest falling too.
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3. Straight hand pullover with kettlebell
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How to move
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- Lie on your back and hold the kettlebell directly across your chest from the sides;
- Keep your arms as straight as possible;
- Lower the kettlebell back until it lightly touches the floor behind your head;
- Now return the kettlebell to its first place, i.e. above your chest;
- Do this exercise in 4 sets of 10.
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Hints : Your hip and shoulder blades should be in contact with the floor, but not your lower back. This arch in your back gives you the necessary mobility to properly stretch and then engage the lats.
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4. Cole Kettlebell
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How to move
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- Stand up and grab the kettlebell from its upper part;
- Keeping the kettlebell close to your body, pull it up toward your chin while bringing your elbows up and out;
- Then bring the kettlebell down (thigh part) without bending over;
- Do this exercise with kettlebells in 3 sets of 15.
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tip: With the kettlebell in your upper body, try to pull your shoulder blades back and squeeze them together to fully engage your back muscles.
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5. Plank by moving the kettlebell
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How to move:
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- This exercise starts with the kettlebell, with a long plank with the weight placed just to the left of your body;
- be in Planck’s pocket;
- Your arms are fully extended;
- Now, take the kettlebell with your right hand and move it to the right side of your body;
- Be careful to keep your back straight;
- Put your right hand on the floor again and repeat this kettlebell movement with your left hand;
- Do this exercise in 4 sets of 30 seconds with 30 seconds rest between sets.
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tip: Your feet should be wider than shoulder-width apart, this will help maintain your balance and prevent excessive hip rotation.
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6. Kettlebell Russian Twist
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How to move
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- sit on your hips and on the floor and separate your feet from the floor;
- Hold the kettlebell on both sides in front of you and then move it to your right side;
- The kettlebell should touch the ground next to your hips;
- Now take the kettlebell to the left;
- Do this exercise in 4 sets of 30 seconds with 30 seconds rest between sets.
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tip: If you feel that you have lost your balance, put your heels on the floor. You can also place a weight on your feet to keep them down and prevent them from falling to the side. If necessary, do the movement first, without weights, until you get used to the movement.
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Hard and challenging exercises with kettlebells
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In the following challenging exercises, we will teach you how to take the kettlebell upside down, so that in addition to working on your shoulder muscles, you will also increase your balance at the same time. When performing these kettlebell movements, pay attention to the following points:
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- Repeat each of these exercises 10 to 20 times or do it once and keep it in the same position for 30 seconds. If you are a professional in kettlebell training, we suggest 15 repetitions.
- If these movements are easy for you, you can practice with both hands instead of one hand.
- The weight of the kettlebell you choose should definitely be less than what you can swing, otherwise you will injure your wrists. It is better for women to start their training with a 6-kilogram kettlebell and for men with an 8-kilogram kettlebell, and after a while, increase its weight.
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1. One-arm shoulder press with an inverted kettlebell
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How to move
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- Place your feet shoulder-width apart and hold the kettlebell in your left hand;
- Stick the elbow of the left hand to your body and raise your arm up to the shoulders, this is the starting point of the movement;
- Now keep your right arm up for balance and try to engage your abdominal muscles while performing the movement;
- Open your left arm completely and lift the kettlebell above your head;
- Slowly return to the initial position and repeat this exercise with the kettlebell 10 to 15 times;
- Then repeat the movement for the other hand.
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2. One-arm kettlebell swing
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How to move
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- Place your feet shoulder-width apart and hold the kettlebell in your left hand;
- It is better to keep your right hand next to your body for more balance;
- Slowly bend your knees and swing the kettlebell between your legs;
- Move the body slightly forward and try to bring the kettlebell above the shoulder;
- Get help from momentum to raise the fist to the shoulder;
- Now turn the kettlebell upside down and keep your shoulder balance;
- After repeating this movement once, repeat the same exercise with the kettlebell for the other hand.
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3. Alternate shoulder press
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How to move
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- Spread your legs shoulder-width apart and lift a kettlebell upside down with each of your hands;
- Your hands should also be close to your body;
- keep your right hand parallel to shoulder height and open your left hand and lift the kettlebell above the head;
- While slowly lowering your left hand, open your right hand and lift the kettlebell over your head;
- Continue doing this movement periodically and repeat this exercise 10 to 15 times.
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4. Reverse lunges
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How to move
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- Place your feet shoulder-width apart and hold the kettlebells upside down;
- Make sure that the kettlebells are in line with the shoulder;
- Keep both hands in the same position;
- Then take your right leg back and bend it 90 degrees;
- Now sit on your right knee and return to your original position;
- Repeat this kettlebell exercise once for each leg.
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5. Double chest press
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How to move
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- First, sit on the floor and lift a kettlebell with both hands;
- then lie on your back and bend your knees;
- Bend your hands at a 90-degree angle and hold the kettlebells upside down;
- Raise your arms in a stretched position;
- After finishing the movement, lower your hands and bend your elbows to 90 degrees again;
- Then repeat the exercise again;
- To make the movement more challenging, you can bring your body into a bridge position and lift your hips off the floor while lifting the kettlebells.
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Important points in training with kettlebells
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It may be challenging for you to use a kettlebell at first. For this reason, we will tell you some important tips for using kettlebells. With these tips, your training will be easy, beneficial and safe.
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Learn how to lift kettlebells!
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The first thing you always do when you pick up a kettlebell for the first time is lift it. Learn how to safely lift a kettlebell off the floor. This not only protects your back, but is the foundation of kettlebell training; You are going to do a lot of squats, deadlifts, lunges, etc. with these weights.
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Don’t forget to warm up and cool down!
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Always start your workout with a warm-up to prepare your body for the workout. Warming up should include stretching, light cardio and movement exercises to increase blood flow and loosen muscles. Also, at the end of the training, be sure to cool down your body with appropriate movements so that you can leave the session calmly.
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Grip the kettlebell correctly!
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One of the main things that beginners fail to learn in the early stages is that they are putting pressure on their wrists. Your wrist should not bend or feel pressure, if your wrist hurts, you should pick a lighter kettlebell.
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Exercise with bare feet!
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Strength training with bare feet can be more effective and safer; Especially if you’re making a record.
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Determine your goal!
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If there is no goal, there is nothing to practice. It is important to find your goals and more importantly, your goals should be reasonable and correct. Once you determine your goal, you can get a plan to reach that goal from the trainer and start your training.
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Progress slowly!
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Kettlebell training is a journey, you can’t expect to train with a 12kg kettlebell the first day! If you are a beginner, first learn the correct execution of the movement and gradually increase the weights. You may need to perform each movement without weights to master form and technique before you pick up a kettlebell.
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final word
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Kettlebell is a ball-shaped sports equipment that can be used to perform challenging exercises and engage and strengthen different muscles. In this article from Vitamin, we taught you the types of exercises with kettlebells and told you all the tips you need to know about working with this device.
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Sources: lornafit – verywellfit
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