Kettlebells 101: The Kettlebell and Its Benefits

If you’re tired of using machines that target only one area of your body and are eager to try alternative methods to simple free-weights, then kettlebells are the perfect tool to sculpt, tone, and tighten muscles. You may have seen gym goers who have taken part in the craze, or have heard suggestions from your friends or trainer that you should be incorporating kettlebell exercises into your fitness routine. Now is the time to learn the basics so that you too can begin benefiting from their advice and the powerful results a kettlebell can produce with hard work.

Kettlebells are easy to use and they can be incorporated into many different exercises to help you tone your entire body. The range of motion exerted when you use kettlebells targets muscle groups you wouldn’t normally train and helps to get all parts of the body fired up simultaneously.

The kettlebell burns more calories and is a great addition to any workout regimen to help you see quick results. With the right tools and exercises, kettlebells can transform your body and help you drop a pant size in a matter of months!

If you’ve been wanting to learn more about this unique piece of workout equipment you’re in the right place.


Why You Should Start Using Kettlebells

Targeting multiple muscle groups at once has been a proven way to make the most out of your workout. Utilizing full-body workouts helps you improve your overall fitness including building stamina, training muscles, and providing a balanced workout that can help with posture, strength, and prevent injuries. Kettlebells can be used for a number of different training exercises and helps target various muscles groups all at once, which is why this piece equipment is a beneficial training partner.

Whether you invest in a kettlebell or choose to start using one at the gym, you won’t be disappointed at the number of ways it can be incorporated  into your training routine.

Kettlebells can help increase strength, mobility, and can even help improve range of motion. Plus these kettlebells are great for toning your overall body. What other pieces of workout equipment can do all that?

The Benefits:

  • Easy to learn
  • Strengthens every muscle in the body
  • You can train anywhere using a kettlebell
  • Super easy to transport as well as store
  • Multi-purpose piece of workout equipment
  • Combines both strength training and cardio in one exercise
  • Offers a fun way to exercise that will never become boring
  • Excellent for busy people who need something to help them build strength, flexibility, and burn calories at the same time
  • Easier on the joints than some other cardio and strength training workouts


Understanding How the Kettlebell Works

In order to successfully train and stay safe, it’s important to learn about the equipment you’re working with.

Here are the 3 parts of the kettlebell:

Handle: The first part is the handle. This is where you will hold onto the kettlebell, it’s used throughout all of the different movements.

Horn: These are located on the side of the handle and are connected to the bell.

The Bell: The bell is where most of the weight is, this is the round part of the kettlebell below the handle and horn.

You can use a kettlebell to strengthen your legs by doing exercises such as lunges, and squats; tone your arms by doing kettlebell figure 8’s, swings, and rows; target abs by doing Russian twists.


The Different Types of Kettlebells

There are different types of kettlebells that are comprised of various sizes and weights. Here are some of the options you can choose from:

  • Adjustable Kettlebells: allows you to add or reduce weight
  • Cast Iron Kettlebells: made out of cast iron with specific weight distributions, the grip is smooth
  • Powder Coated Kettlebells: structurally the same as the cast iron kettlebells but have a powder coating making the grip feel different
  • Starter Kettlebells: less weight than the others but is structurally the same
  • Rubber Coated Kettlebells: these kettlebells are coated in rubber

When it comes to choosing one that is right for you, you will want to keep functionality and comfort in mind. Making sure that the handle on the kettlebell works for you and feels right is extremely important and based on individual comfort levels, so try one before you buy it. All of the kettlebells have a different feel and the handle is where you’ll get the most use, so try a few exercises out to get a good feel of the handle.

As far as texture – you don’t want it to be too smooth or too rough. If it’s too smooth increases the risk of it slipping through your hands. If it’s too rough it means that it could tear the palm of your hand. Find one that works best for you.


How to Pick the Right Kettlebell Weight

Most kettlebells come in the weight range of 18 lbs – 106 lbs. You will want to pick a weight that is going to work for your training level.

Men who are currently training may want to start with a 35 lb – 53 lb kettlebell. Men who are just starting out may want to go for a lighter option around 25 lbs. For women who are beginners, an 18 lb kettlebell is a great starting place. As you begin to gain strength, you’ll want to progress in weight and switch to a 26 lb – 44 lb kettlebell.

Now there’s always the question of whether you need more than one kettlebell or not, the answer is, no. Start with one and once you are able to do multiple reps on one particular movement with little to no exertion, it may be time to increase your weight. You may also want to invest in a second kettlebell once you learn all the different ways to use one. When you do buy a second one, buy one that is heavier than the first one you own, so that you can increase your strength and power.

Workout equipment is usually expensive, so I recommend purchasing differently weighted kettlebells. Owning two kettlebells of the same weight is not necessary and can get expensive.

If you haven’t tried using a kettlebell yet, give it a try. It may just become a staple piece of equipment in your workout routine!

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