Kettlebell training is a dynamic and functional fitness training that has been storming gyms across the world. The kettlebell is a special-looking piece of fitness equipment — many resemble a cannonball with a handle — that has unique functionality when it comes to the type of exercises and how they are performed. This guide will show you everything you need to know about including kettlebells as part of your workout, whether it is simply getting started or if you are an advanced practitioner.
What is a Kettlebell?
A kettlebell is a ball made of cast iron or steel with an attached handle, similar to a cannonball. This design allows you to perform a variety of exercises such as swings, presses, squats, and others which makes it a great tool for full-body workouts. The kettlebell, with its displaced weight originating from the center of the lift, forces you fight to keep it balanced in ways traditional dumbbells or a barbell cannot.
Why You Should Include Kettlebells in Your Exercise Plan
Total Body Workouts: Kettlebell training can work an entire chain of muscles, giving you a full body workout targeting your legs, core, back, and upper body all at the same time.
Increases Strength and Stamina: Kettlebell workout includes a mix of strength training and cardiovascular conditioning which can help you build muscles while improving endurance.
Improves Functional Fitness: The ballistic movements associated with kettlebell exercise mimic natural motion and help to improve functional strength and mobility.
Ultimately, the swinging and lifting movements of kettlebells require core stabilization improving core stability.
Extreme Calorie Blaster: Kettlebell exercises provide a whole body experience and can burn up to 20 calories in just one minute; clearly making it an amazing fat burning and weight management based workout.
Kettlebell Training Basics
It is ridiculously important to understand the basics of technique and safety before you start kettlebell training. Here’s how to get started
Choose Kettlebell Weight:Start with a lighter weight if you are a beginner, ( 8 kg men, 4 kg women ) Increase the weight gradually as the strength increases. It should be a very challenging weight, but you can do it while keeping good form
Core kettlebell moves, such as the swing and Turkish get-up (TGU), are complex total-body movements worth mastering before heading to any workout. So, the basic moves to start working on because someday you will need then are
Kettlebell Swing :Keep your feet shoulder-width apart and hold the kettlebell with both hands. Hinge at the hips swinging the kettlebell back between your legs, then drive your hips forward to make the kettlebell pop up to chest height. This move works —your glutes, your hamstring, and your core.
Goblet Squat:Stand with two hands on the horns while holding the kettlebell close to your chest. With your chest up and knees in line with your toes, squat down. How it works: This move strengthens your quads, glutes, and core.
Kettlebell Press: Holding a kettlebell in one hand, press it overhead while you suck that belly button into your spine. Options for Toughening Up Zottman CurlThis move is essential since it works more concerned things such as your shoulders, triceps and core.
Kettlebell Deadlift:Set the kettlebell on the floor in front of your feet and stand above. Hip hinge, back straight and the kettlebell comes straight up by driving through your heels. For Home Sheltered In Place #11: Hamstrings, Glutes and Lower Back
Beginner Kettlebell Workout Routine Example
I am going to share with you a basic but efficient kettlebell workout routine that you can start doing. 12-15 Reps of each exercise, rest 30 seconds between exercises, 3 rounds.
Kettlebell Swing:12-15 reps
Goblet Squat: 12-15 reps
Kettlebell Press (per side):12-15 reps
Dumbbell Deadlift:12-15 reps per side
*Warm-Up and Cool-Down: Always begin with a 5-10 minute warm-up, such as light cardio and dynamic stretches to prime your muscles.* Do some static stretching to help with recovery after your workout.
Advanced Kettlebell Exercises
As you get comfortable with the basics, you can start doing more advanced kettlebell exercises to challenge your strength and coordination even more:
Turkish Get-Up: An advanced progression standing up with a kettlebell overhead. This whole-body workout can increase strength, stability, and flexibility.
The KB Snatch is a very demanding, intricate movement that involves swinging the KB back and forth between your legs to build force while maintaining a strong grip. You then bring it up into an overhead position with a lockout at the top. The exercise is a great exercise for speed, power and cardiovascular endurance.
Clean and Press:Involves Cleaning the kettlebell to shoulder level then pressing overhead. That great double-duty exercise that gets muscle groups moving fast together.
When we asked Onnit Academy Coach John Wolf for some tips on safe kettlebell training, he offered us his RULE OF 10.
Form Before Anything Else: Proper form is essential in kettlebell training to avoid injury. Begin with lighter weight until you feel comfortable doing the movements.
Core Engagement: To protect your back and ensure better stabilization in each exercise, try to always keep your core tight.
Control The Movements:Do not try to perform jerky or uncontrolled movements. Kettlebell exercise should always be performed with a steady smooth rhythm.
Using Kettlebells In Your Exercise Plan
The versatility of kettlebell training makes it easy to be implemented into any fitness program. Kettlebells can be used for entire classes based solely on strength, but programmatically they are most commonly combined with circuit training or integrated into a high-intensity interval-training (HIIT) scenario to focus on cardiovascular conditioning.
Closing Thought
Training with just one single kettlebell offers a highly versatile way to discover how to generate strength, build power increases and overall body strength. From novice to elite athlete, Kettlebells are an extremely simple and effective tool you can use to add a new and fun dimension to your training. By following the correct technique and regular practice, you can achieve your fitness goals at a faster pace by doing kettlebell training. Are you prepared to lift, swing, and press your way to optimal health? The post Get started on your Kettlebell journey today with fitfine24 appeared first by MyFitnessx5.
