Have you seen that round metal ball with a handle on it? Have you heard the work kettlebell and thought to yourself “what are kettlebells?”
Poke around this website long enough, and you’ll figure out what kettlebells are soon enough, but let me tell you a little more about them!
Kettlebells really are the most efficient workout I know!
Nothing else works your body in such a complete way. A kettlebell workout will work the muscles of your entire body while increasing your heart rate so that you can combine resistance training and cardiovascular activity in one session.
What Are Kettlebells?
Kettlebells resemble an iron ball, cannonball, or bowling ball with a handle on it. Typical weights include 5, 8, 10, 12, 15, 18, 20, 25, 26, 30, 35, 40, 44, 45, 53, 70, 80, 88, 97, and 105 pounds!
Why are some of these weights at weird intervals?
That’s because many kettlebells come in kilogram metric units and I have substituted their metric units with pounds.
Who Should Use Kettlebells?
Kettlebells are great for both men and women. They are suitable for anyone who loves a fast-paced and dynamic workout with lots of movement. Everything gets worked and the time flies by! You simply choose a weight that is appropriate for your physique and fitness level. For women, I suggest starting at 10-15 pounds or even 20-25 pounds if you are already in good shape. For men, I would suggest 30-35 pounds for beginners and 40-53 pounds if you’re already in shape and workout regularly. It never hurts to try them out at a gym or with a friend before deciding on which weight is best for you.
Unlike lots of fitness equipment, kettlebells take up very little room and are easy to store and even travel with. Anywhere you have room to swing one around without hitting a ceiling, wall, or other living creature is all the space you need for a kettlebell workout.
What Makes Kettlebells Different From Dumbbells?
Dumbbells are a fantastic training tool. Adding both dumbbells with kettlebells to your collection of workout equipment will ensure that you’re able to put together well-rounded workouts for your entire body. I use them both weekly. The weight of a dumbbell is evenly distributed across your place of contact, and most movements focus on primary muscles.
Kettlebell movements are dynamic and work multiple muscle groups at the same time in functional ways. Meaning, the movements are similar to real-life activities found in sports, play, or other physical activity. In addition to the primary muscle being worked by any particular movement, the off-centered weight of the kettlebell forces additional and stabilizer muscles to compensate, giving each area of your body a more complete workout!
What Are the Kettlebell Moves?
I always suggest doing a first kettlebell workout with a trainer or a friend who is knowledgeable with their use. They are an awesome, fun tool of exercise, but you will be limited by your knowledge and experience of the movements. After you’ve done a couple of workouts, you can find many great kettlebell DVDs to follow along with at home.
Follow general guidelines for weight lifting and always be safe. Form is everything with this equipment. If you can’t maintain form, your weight is too heavy or you are done with the exercise!
Many kettlebell exercises can be combined into combination moves, and you can even use two kettlebells at the same time with double kettlebell exercises.
Check out my complete list of kettlebell moves page which is updated frequently, and let me know if you have any questions!