Get into Kettlebell Training with These Kick-Ass Moves

Kettlebell training can do a lot for your wellness, but how do you get started? We’ve got some kick-ass kettlebell moves to help you incorporate kettlebells into your fitness routine. To ensure you look after your wellbeing, we recommend aiming for three to five sets of 10-30 reps with good form (unless we specify otherwise) – and it might be a good idea to start with a trainer or kettlebell aficionado!

 

1. Two-Handed Kettlebell Swing Targets: This move works your shoulders, back, hips, glutes, and legs. According to fitness expert Laura Schwecherl, ‘This exercise is all the kettlebell rage! Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body — but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips (not the arms!) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps.’

 

2. One-Handed Kettlebell Swing Targets: Like the two-handed swing target, the one-handed swing target works your shoulders, back, hips, glutes, and legs – but it’s more of a beginner-intermediate move than just for beginners. Schwecherl notes, ‘This movement is the same as the two-handed swing, except using only one hand at a time! Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10-12 reps with each arm.’

 

3. Two-Arm Kettlebell Row Targets: Again, this move is beginner-intermediate and targets your back, arms and shoulders. ‘Grab two kettlebells for this one,’ Schwecherl instructs. ‘Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights [and] repeat for 12-15 reps max.’

 

4. Kettlebell Figure-8 Targets: This move is more for the intermediate kettlebellers, and works your arms, back and abs. Schwecherl outlines, ‘Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)’

 

5. Kettlebell High Pull Targets: If you want to work your shoulders, arms, glutes and legs, this is the move for you. ‘Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart,’ says Schwecherl. ‘Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10-12 for each arm.’

 

6. Kettlebell Front Squat Targets: This move targets your legs, glutes and back. Schwecherl details, ‘Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more!)’

Categories: arm nbsp, beginner, beginner intermediate, bit wider, core engaged, elbows close, handed swing, hands keeping, hips glutes, intermediate, kettlebell training

Why Kettlebells Beat Dumbbells Every Time

There is no end to the wellness benefits of kettlebell training, especially if you want to improve your fitness in an effective and affordable way. A kettlebell is an all-around tool that can actually do the job of almost any fancy piece of exercise equipment, and the dynamic nature of the kettlebell will give your wellbeing everything it needs – providing an all-in-one workout of a lifetime that combines both strength and cardio aspects.

 

For those of you who’ve never seen it, the kettle bell has a unique shape. The bulk of the weight is massed into a dense ball, and it also has a handle for easy lifting. Thus, the kettlebell is somewhat different from a dumbbell, allowing your body to perform a multitude of ballistic and grind exercises in a natural, fluid motion. True, you can use a dumbbell in place of a kettlebell for a number of typical kettlebell exercises, but doing a snatch or a swing becomes noticeably more cumbersome when you do this. Since it doesn’t have a handle, the dumbbell doesn’t become an extension of your arm like the kettlebell does. With a kettlebell, you can use a loose grip so that you provide more momentum and give the kettlebell a wider swing. With dumbbells, on the other hand, you force your arms into more use than necessary because the bulk of the weight is on the sides and not massed into a ball.

 

Moreover, the handle of the kettlebell means that you can easily pass it back and forth between your hands, which enables you to keep your exercise set going for longer periods. This provides you with an even more intense cardio session. The ball has an offset weight, which means more muscles are forced to stabilise. This allows your body to take each exercise through a longer range of motion, which will improve your flexibility as well as the strength of your deeper stabilizing muscles. Still, the benefits of a kettlebell workout don’t end there. With a kettlebell in your hand, you routine can provide you with:

 

• Increased endurance

• Rapid fat loss

• Muscular strength without the added bulk

• Increased core stability

• Saving the money you would have spent on a gym membership

• A stronger back

• Rehabilitated shoulders

• Flexibility

• Mental toughness

• Decreased musculoskeletal pain

• Twice the results in half the time you would spend at the gym

• It’s a full-body and very balanced workout

• A fun way to workout, which increases motivation

• A very strong and firm rear

• A transportable device that can be used almost everywhere.

• A social activity that can be shared in a group setting

• A way to target every single muscle group in your entire body

 

The benefits of the kettlebell workout have long been studied, and so you can be safe in the knowledge that – providing you’re using it right – you are doing an effective routine for your wellness. Researchers from American Council on Exercise undertook one such study, which showed the effectiveness of kettlebell training for burning calories. According to the researchers, participants who did kettlebell snatches for intervals of 15 seconds of work and 15 seconds of rest burned the equivalent amount of calories as they would if running at a six-minute-mile pace. I wouldn’t be able to run that fast, would you? For the study, the subjects were required to perform about six snatches every 15 seconds of work for 20 minutes, which led to an average calorie burn of 20.2 calories per minute! And that’s without adding on the after-burn effect that intense interval training has on your metabolism.

Categories: Benefits, body, dumbbells, exercise, kettlebell, kettlebell training, kettlebell workout, kettlebells, nbsp, Workout