Jonathan doesn’t know how to boil a kettle, but he definitely knows how to swing one. Read his educational article on achieving full kettlebell fitness.
The humble Kettlebell can be one of the most effective pieces of kit you can use to get in shape. Kettlebell training combines the best elements of weightlifting and Cardio to deliver an absolute killer workout routine that will help you burn calories, torch body fat and increase strength, as well as making you more agile. The nature of training with Kettlebells also helps to further develop ballistic strength and increase your range of motion using your entire body.
What is a Kettlebell?
A Kettlebell is a cast iron weight which looks something similar to a cannonball with a handle. The bell is used in a swinging kinetic movement that helps to build strength and cardiovascular endurance. The origins of the Kettlebell come from Russia where it has been used for physical training and conditioning since the early 1700’s. Today, Kettlebell training is still used by the Russian military and accounts for a large part of its physical training program.
How to use a Kettlebell
Unlike traditional weightlifting using a barbell or dumbbell, a Kettlebell is used in either a fluid swinging movement or in a set of interconnected movements. When training with Kettlebells you will normally have much shorter rest periods (sometimes none at all) between sets or movements.
The repetitive and dynamic movement used in performing a Kettlebell exercise requires the whole body to work and helps to develop total overall fitness rather than targeting and isolating specific muscle groups as you would with some dumbbell exercises or when using a weight machine in the gym.
Kettlebell workout routines and moves can vary in both complexity and duration. A basic Kettlebell move, such as the Kettlebell Swing, is the foundation exercise which you need to master in order to perform more complicated moves such as the Kettlebell Clean or Kettlebell Snatch.
Benefits of Kettlebell training
One of the many benefits of Kettlebells is that they can be used by people of all ages, genders and fitness levels and that they offer a full body conditioning workout like nothing else. Because a Kettlebell workout is normally short and intense, with little rest and uses multiple muscle groups, you’re going to achieve results quickly without having to spend hours in the gym exercising.
In addition, Kettlebells also enable you to train anaerobically and aerobically at the same time, which is again hugely beneficial for those looking to burn body fat and increase strength and mobility, which in turn will lead to an increase of strength and resistance to injury, providing you perform the exercises properly.
Training with Kettlebells will also not only lead to increased athletic performance but also improve the all round functionality of your body, which you can transfer over to everyday tasks such as lifting heavy grocery bags or picking up children.
A lot of women also benefit from training with Kettlebells as they can help you to dramatically increase your strength and stamina without increasing muscle mass or size. People who train with Kettlebells regularly normally have a lean and strong physique, rather than looking big and bulky, as you might expect with someone who trains with dumbbells.
Before you get started
Before you start training with Kettlebells, it is important to remember that whilst they may look a little intimidating anyone and everyone can benefit from including a Kettlebell workout routine into their exercise program. However, it is imperative that you seek proper guidance and training from a certified Kettlebell instructor, especially if you are just starting out.
Even if you are just shown a few basic tips with regards to technique and movement, this will go a long way to helping you master the art of the kettlebell. A Kettlebell professional will also be able to advise you on a suitable starting weight for your Kettlebell training.
Whatever you do, don’t dive straight into training without properly learning the correct form and technique as you could cause yourself a serious injury. As with all forms of exercise, you should make sure you warm up properly beforehand.
The Kettlebell Swing
The Kettlebell Swing is the foundation movement for all other Kettlebell exercises. It is really important that you learn how to perform this movement correctly before trying more advanced exercises.
To perform the Kettlebell swing correctly, place the bell on the floor, grabbing hold of the handle with both hands, with your legs and hips about shoulder width apart. You should then squat down making sure that your back is straight, your abs are braced and your shoulders are back. At the bottom part of the movement thrust the Kettlebell forward generating power from your hips, glutes and hamstrings. Bring the weight back down and then repeat. At the top of the movement, the Kettlebell should feel weightless. Note that at no stage is the Kettlebell raised using the arms.
This video tells you all you need to know in order to master the basic kettle bell swing.
One arm Kettlebell Swing
As with the two armed Kettlebell Swing, begin by placing a Kettlebell on the floor, between your feet, which should be about shoulder width apart. Squat down and grab the bell with your right hand, before thrusting your hips forward. Repeat the movement keeping your left arm outstretched for balance. When you performed say 10 reps, change to perform the swing with your left arm.
As you get stronger and more proficient in performing the one armed swing, you can start to perform alternating one arm swings, as shown here.
This video shows you how to perform a one arm Kettlebell Swing.
Kettlebell Goblet Squat
The Kettlebell goblet squat is another great exercise for a beginner. Start by holding the Kettlebell by the horns (or handle) with your feet slightly less than shoulder width apart. Hold the bell close to your chest, keeping your back straight at all times. As you squat down, make sure you bring your elbows inside of your knees, lowering yourself as far down as you can. Keep back straight and torso upright, braced your abs and press back up.
This video shows you how to perform a Kettlebell Goblet Squat.
Kettlebell Workout
Once you’ve practiced the basic Kettlebell exercises above, you should be ready to put them together into a workout routine that can look something like this:
– 45 seconds of two hand Kettlebell Swings
– 15 seconds rest
– 45 seconds of one arm Kettlebell Swings (R)
– 15 seconds rest
– 45 seconds of one arm Kettlebell Swings (L)
– 15 seconds rest
– 45 seconds of Goblet Squats
Repeat this circuit 3 times resting 2 minutes between each circuit.
Additionally, you might want to include this Kettlebell workout with some of the bodyweight exercises we featured here.
Depending on your level of fitness and experience using Kettlebells you can always increase or decrease the length of time you perform each exercise and rest during this workout. If you feel yourself getting tired so that your form begins to suffer, then take a break to prevent injuring yourself.
Always seek medical advice before performing any new exercise program.
Gymboss Interval Timer
This handy timer from Gymboss will help you to easily time the intervals during your workout. Whilst you can do this with a regular sports wristwatch, the nature of Kettlebell training means that you could damage your wrist watch, especially when performing more advanced movements such as the Turkish Get Up, Kettlebell Clean or Kettlebell Swing.
