This article came about after a friend asked me. “What are kettlebells?”
One of the first fitness tools invented, kettlebells, have been around for hundreds of years, but most people were unaware of their existence.
However, their popularity has surged in recent years, and they are now available at sporting goods stores, and most gyms have kettlebell classes.
This article aims to get you up to speed on kettlebells and their use.
It includes a brief history of the device and information on the benefits of kettlebell training and its disadvantages.
We will also look at how to use a kettlebell, choose the best weight, and more.
Table of Contents
What are Kettlebells?
Kettlebells, or bells, are free weights that range from 2 pounds up to 106 pounds or more.
They resemble flat-bottomed cannonballs with a handle attached to the top that enables you to lift and swing them.
Like barbells and dumbbells, they can be used when doing exercises such as Squats, Lunges, and Presses.
But unlike barbells or dumbbells, they don’t require much room because you won’t need a rack or bench to store them after your workout is over.
Kettlebells are typically made of cast iron, steel, or concrete.
Some are encased in vinyl or rubber to make them softer on the hands and to protect your floor from becoming marked during workouts.
What are kettlebells good for?
Kettlebells are good for total-body strength training and muscle toning.
They provide cardiovascular conditioning, boost endurance, and improve balance and flexibility.
Who can use them?
Men, women, beginners, or advanced-level athletes alike can use them.
Can I use a kettlebell while pregnant?
Kettlebells are safe to use while pregnant.
Because they can build core strength, endurance, balance, and coordination, bell workouts can help women manage the physical changes that occur during pregnancy.
They can help relieve back pain by increasing muscle tone in your hips, thighs, and buttocks, supporting the weight of your growing belly during pregnancy.
NB: Check with your doctor that kettlebell workouts are safe for you to do while pregnant.
Are they safe to use if I have balance issues?
If you have balance issues, a kettlebell can be an excellent tool for improving your coordination and strength.
Kettlebells are easy to use even if you have balance issues, so they are one of the most popular alternatives for those who want to get fit but cannot exercise in typical gym settings.
Start with a light kettlebell first.
It’s wise to use a spotter when lifting weights in case something goes wrong. This applies to everyone, not just those with balance issues.
How much space will I need?
If you have limited space, you’ll be pleased to know that many kettlebell exercises only require a little room to execute.
Your living room or bedroom should be large enough to accommodate most movements.
A Brief History of the Kettlebell
The history of the kettlebell dates back centuries to a time when they were used by farmers, strongmen, bodybuilders, and athletes for work and training purposes and in competitions. The Russian Police Force and the Military used them in their training programs.
They were relatively unknown in the West until Russian fitness instructor Pavel Tsatsouline introduced them to America in 2001, capturing people’s attention in the fitness field. Their popularity subsequently spread to various other Western countries over time.
There are now an estimated 100,000 kettlebell users, and this figure is rising.
Many fans claim that kettlebell exercises have enabled them to lose weight and inches faster than any other exercise they’ve tried.
10-Minute Beginner Total-Body Kettlebell Workout
Benefits of Kettlebell Training
So how do the benefits of kettlebell training compare to those of traditional hand weights?
While hand weights offer an excellent workout, kettlebell training benefits surpass them in some respects.
The following are just some of their primary benefits.
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Suitable for all
By using the correct form and a kettlebell of the appropriate weight, people of any age or fitness level can safely experience the benefits of kettlebells.
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Easy to learn
Kettlebells are a versatile piece of equipment that can be used for a variety of exercises. You can learn the basic movements in a few minutes, progressing to more advanced moves with practice.
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Low-impact
Workouts place less stress on the joints than exercising with traditional hand weights.
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Time-efficient
Kettlebell workouts are ideal for busy people because each session delivers both aerobic and anaerobic benefits.
A complete body workout will take just twenty to thirty minutes.
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Compact
Kettlebells take up very little room during workouts and only require a little space to store.
An area of around 6 feet by 6 feet will be sufficient for workouts.
They can be stored in a closet or under a bed between sessions.
NB: Some kettlebell workout exercises involve swinging the bell overhead. Your ceiling will need to be high enough to accommodate this movement.
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Offer a full-body workout
Along with strengthening and toning your core, there are kettlebell exercises to work almost every muscle in your body.
The movements they incorporate, such as Swings and Snatches, are compound exercises.
These are excellent options for people who want an all-around workout that targets multiple muscle groups simultaneously rather than just focusing on one area of the body.
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Deliver multiple fitness benefits
People who regularly exercise with kettlebells will tone and define their major muscle groups and enhance their cardiovascular fitness.
At the same time, they will also improve their posture and range of motion and increase their core strength and stability.
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Burn lots of calories
Many kettlebell exercises burn far more calories than traditional weight exercises because they require you to move faster and more explosively.
A study published in Medicine & Science in Sports & Exercise found that a total-body kettlebell workout can burn around 21% more calories than traditional strength training with dumbbells or barbells.
Put in the effort, and it’s possible to burn an incredible 20 calories per minute. That’s 1,200 calories for every hour you work out, so it’s easy to see why more and more people are jumping on the kettlebell exercise bandwagon to lose weight and lower their body fat.
* The exact number of calories you burn will depend on several factors. These include your weight, workout intensity, and session length.
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Accelerates fat-burning
Kettlebell workouts can burn fat fast because they simultaneously engage various muscle groups.
A study from the Journal of Strength and Conditioning Research indicates that Kettlebell Swings can help you lose weight faster than running.
Besides promoting weight loss, kettlebell exercises build muscle and boost metabolism by increasing body temperature, promoting EPOC.
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Promotes EPOC
Workouts promote excess post-exercise oxygen consumption (EPOC), also known as afterburn.
This means your body will continue to burn calories and fat for up to 24 hours after your session.
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Builds lean muscle
If you favor a lean, toned look over bulk, you will love what regular kettlebell workouts can do for your physique.
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Improves balance
Most traditional weight workouts target one muscle group at a time.
Conversely, when controlling a kettlebell’s offset center of gravity, the body must exert effort to maintain balance.
If you undertake this type of workout regularly, you will significantly improve your balance.
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Builds confidence and mental toughness
Kettlebell exercises are great for building mental toughness as they require a lot of focus and discipline, which helps strengthen the mind as well as the body.
Over time, you will gain confidence in your abilities and start seeing improvements in other areas of life, such as sports performance or social situations where self-confidence is important.
Next, we will look at the disadvantages of kettlebell training.
Disadvantages of Kettlebell Training
While kettlebell training has many positives, it does have some drawbacks, which we will look at below.
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Injury risk
One of the main disadvantages of kettlebell training is the high potential for injury.
If you use the incorrect form during workouts, the risk of injuring your back or joints is greater than when doing dumbbell or barbell workouts.
This is because the bell is in almost constant motion around your body.
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Cost
Light bells are comparable in price to regular hand weights. However, their price tends to increase as their weight does.
As you progress with your training and become stronger, you will need a heavier bell to achieve further gains.
This can become expensive, but unlike dumbbells, you will only need to buy one, not a pair. If you want to experience kettlebell training benefits without taking it to the extreme, your initial bell may suffice.
If your budget is tight and you already own dumbbells, you may want to consider a Kettle Gryp, which can turn a dumbbell into a kettlebell.
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Learning Curve
Another disadvantage of kettlebell training is the learning curve.
While the basics are quick to learn, mastering the correct form when doing more complex movements can take longer than it does when working with other hand weights.
Next, we will look at how to choose the best kettlebell weight.
What Kettlebell Weight Should a Beginner Use?
Choosing a bell of the correct weight is crucial to get the most from your sessions while avoiding injury.
The weight to go with will depend on your fitness level and the exercises you will be doing.
Due to kettlebells being swung, not lifted, you should be able to start with a more substantial weight than you probably anticipate.
Don’t go too heavy, though, as doing so could result in injury.
The usual recommended weight for adult females is usually in the 12 to 26-pound range.
The recommended starting weight for adult males ranges from 25 to 35 pounds.
Some kettlebell exercises entail swinging the bell overhead. If you don’t have much upper body strength, use a light weight.
When you are stronger, progress to a heavier weight.
If you are unsure what weight to choose, go lighter rather than heavier.
Too light a weight can, however, adversely affect form. It will also make for less effective muscle toning.
How to Use Kettlebells
Maintaining the correct form takes coordination and kinesthetic (body) awareness when exercising with kettlebells.
Kinesthetic awareness will be new to most people, and it can take practice to master.
Kettlebell workouts usually involve holding the bell in both hands.
The bell is swung during workouts, not lifted as dumbbells are. This produces a smooth action that engages multiple joint and muscle groups simultaneously.
Once perfected, the movement will come naturally to you without thinking about it.
If done incorrectly, you could drop the weight on your feet, bump and bruise your calves, or even injure your joints, neck, back, or spine.
For this reason, it is a good idea to get some lessons from a certified kettlebell trainer before starting.
Alternatively, get a quality instructional kettlebell DVD.
Next, we will look at how to do one of the most popular kettlebell exercises, the Kettlebell Swing.
Kettlebell Swing Instructions
Before starting the exercise, select your weight.
Stand upright with your feet approximately shoulder-width apart. Your knees should be slightly bent, your weight on your heels, and your core muscles engaged. This stance will give you a strong foundation.
Ass for proper form, the movement must originate from your hips and legs.
Keeping your arms straight but not locked and firmly gripping your bell’s handle in both hands, swing the bell to head height. Don’t go any higher than that.
Swing the bell down to almost floor level to complete one rep.
Final Thoughts on Kettlebells and Their Training Benefits
If you lead a busy life, you’re tired of working out for hours every week, or you’re just looking for a new exercise program, give kettlebells a try!
A highly beneficial form of exercise, when done regularly using the correct form, kettlebell training promotes weight loss, boosts cardiovascular fitness, tones and strengthens the muscles, and much more.
To get underway, taking some classes with a qualified trainer is advisable.
Being a specialized field, the cost will usually be higher than hiring a regular fitness coach. If it’s not within your budget, buy a bell and a good beginner’s kettlebell workout DVD.
My mom started with the Kathy Smith Kettlebell Solution. (Click the previous link to read a review.) She was pleased with it and the results she got, and she still uses it to this day, though with heavier bells.
