Kettlebells are a highly effective way to improve your fitness and lose weight. They are small and portable, making them easy to incorporate into any workout routine. In addition, kettlebells target different muscle groups and achieve your desired results.
This ultimate guide will show you the best kettlebell exercises for beginners and advanced athletes. We will also provide tips on how to get the most out of your kettlebell workout and achieve your fitness goals. So, whether you want to tone your body, improve your cardiovascular fitness, or build strength, this guide has everything you need to get started.
Let’s get started!
What are Kettlebells
A kettlebell is a free weight that resembles a dumbbell that is round with a flat base and has an arched handle. It is reminiscent of a teapot that does not have a spout. Because of the similar look, the weight became known as “kettlebell.”
The difference between a dumbbell and the Kettlebell’s center mass goes slightly beyond the hand. As a result, Kettlebells can be juggled, thrown, swung, pressed, moved, and manipulated in hundreds of ways. Because of its portability and small stature can be incorporated into all aspects of fitness training programs. Kettlebells are a very efficient way to tone your body, lose weight, increase cardiovascular fitness, and maintain joint health, flexibility, and mobility.
Kettlebells are cast iron, but there are also options made from steel or concrete. The material you choose will affect the weight and durability of the Kettlebell.
History of Kettlebells
Kettlebells have been around for centuries, but only recently have they gained popularity in the West. The first appearance of this word can be traced back to 1704 when a Russian dictionary editor named Dmitry Ivanovich Davydov-Apostol}. He used them as handled counterweights on market scales, so their use became more widespread after being employed during auctions or other large gatherings where people needed assistance carrying heavy items like grains and spices from one place to another
Kettlebells have been around for centuries was believed to originate from Russia. They were initially used as handled counterweights (bearing the Imperial Seal) to weigh out dry goods on market scales. Still, they later became popular among Russian athletes because of their versatility in managing strength during various sports movements like swings or “jerky tie wraps.”
The history suggests Kettlebells use went back 350 years ago; however, kettle balls first appeared in dictionary entries in 1704 under “kettle.”
Features of kettlebells
Kettlebells are cast iron, but there are also options made from steel or concrete. The material you choose will affect the weight and durability of the Kettlebell.
Kettlebells with a smooth finish is easier on the hands and won’t snag your clothes. Some kettlebells also have a powder-coated or painted finish for added durability.
- Material Cast iron kettlebells are the most durable but also the most expensive. Steel kettlebells are an excellent middle-ground option, while vinyl and plastic kettlebells are the most affordable.
- Functionality: When choosing a kettlebell, you’ll also want to consider its functionality. For example, some kettlebells have textured or knurled handles to provide a better grip. Others have smooth handles, which can make them more comfortable to hold for specific exercises.
- Weight: Kettlebells are available in a wide range of weights, from 5 to 100 pounds. If you’re starting, choosing a lighter weight is best to learn the proper exercise form. Then, as you get stronger, you can gradually increase the importance of the Kettlebell you’re using.
- Size: Kettlebells also come in different sizes, which is another factor to consider when purchasing. The size of the Kettlebell will determine how much space it takes up and how easy it is to grip.
- Shape: Kettlebells come in two main forms: round or flat-bottomed. Round-bottomed kettlebells are more stable and are best suited for exercises that involve swinging or jerking motions. On the other hand, flat-bottomed kettlebells are more versatile and used for a broader range of movements. If you’re starting, choosing a kettlebell with a flat bottom is best to learn the proper exercise form.
- Color: Most kettlebells are black; other colors such as red, green, yellow, or blue. The colors are simply a way to identify the weight of the Kettlebell from a distance. But the colors can also be helpful for easy identification in a gym setting.
Types of Kettlebells
- Standard: This is the most popular type of Kettlebell. It has a bell shape and a flat bottom, which makes it stable when sitting on the ground. The standard Kettlebell is available in a wide range of sizes, from 5 pounds to over 100 pounds.
- Competition: Competition kettlebells for kettlebell sport, a competitive sport involving lifting and swinging kettlebells of various sizes and weights. Competition kettlebells are made of steel and have a smooth, rounded shape. They are available in weights ranging from 8 kg to 48 kg (about 18 to 106 pounds).
- Adjustable: kettlebells are a type of Kettlebell adjusted to different weights. They are steel and have a knob or lever on the side that allows you to change the weight. Adjustable kettlebells are available in weights ranging from 5 pounds to 50 pounds.
- Travel: Travel kettlebells are a type of Kettlebell that is small and light enough to be transported easily. They are usually made of plastic or rubber and have a flat bottom, packed in a suitcase or gym bag. Travel kettlebells are available in weights ranging from 2 pounds to 10 pounds.
- Mini: kettlebells are a type of Kettlebell smaller than a standard-size kettlebell. They are steel and have a knob or lever on the side that allows you to change the weight. Mini kettlebells are available in weights ranging from 1 pound to 5 pounds.
Benefits of Kettlebells
One of the most significant benefits of kettlebells is strength, endurance, flexibility, and balance training, which are the four main aspects of fitness.
There are many benefits to incorporating kettlebells into your workout routine:
- First, they are very effective for HIIT (high-intensity interval training) or metabolic workouts. These types of exercises are great for fat loss and building endurance.
- Second, kettlebells build functional strength. This strength applies to everyday life, as opposed to bodybuilding, which is more towards aesthetics.
- Third, kettlebells improve mobility and flexibility and require a full range of motion.
- Fourth, kettlebells are versatile and use various workouts, including strength training, cardio, and even yoga.
How to Use Kettlebells
Kettlebell Swings
One of the most popular kettlebell exercises is the swing. It’s an excellent exercise for building explosive power and strength in the legs and hips.
To do a kettlebell swing, start by standing with your feet shoulder-width apart and the Kettlebell in front of you. Next, hinge at the hips and grab the Kettlebell with both hands.
Swing the Kettlebell back between your legs, then explosively drive your hips forward to swing the Kettlebell up to eye level.
Reverse the motion and let the kettlebell swing back between your legs, then repeat.
Kettlebell Snatches
Kettlebell snatches are an excellent exercise for building power and coordination. They’re also a bit more challenging than swings, so they’re great for experienced kettlebell users.
To do a kettlebell snatch, start in the same position as you would for a swing. Hinge at the hips and grab the Kettlebell with both hands.
Swing the Kettlebell back between your legs, then explosively drive your hips forward to swing the Kettlebell up overhead.
Reverse the motion and let the kettlebell swing back between your legs before repeating.
Kettlebell Cleans
To do a kettlebell clean, start in the same position as you would for a swing. Hinge at the hips and grab the Kettlebell with both hands.
Swing the Kettlebell back between your legs, then explosively drive your hips forward to swing the Kettlebell up to shoulder level.
As the Kettlebell reaches shoulder level, rotate your wrists so that your palms face inward and catch the Kettlebell by the “horns”.
Reverse the motion and return the Kettlebell to the starting position.
Kettlebell Goblet Squats
Kettlebell goblet squats are great for building lower body strength and improving mobility.
To perform a goblet squat, start by holding a kettlebell by the “horns” in front of your chest.
Keeping your chest up and your core engaged, descend into a squatting position.
Once you reach the bottom of the squat, drive through your heels to return to the starting position.
Kettlebell Clean and Press
The clean and press is a great full-body exercise that works many muscle groups, including the shoulders, chest, back, and legs.
To perform a clean and press, start by holding a kettlebell in one hand with the bell facing down.
Keeping your elbow close to your side, hinge at the hips and swing the Kettlebell back between your legs.
As the Kettlebell comes back up, drive through your hips to swing the Kettlebell up to shoulder height.
Catch the Kettlebell by squatting down and allowing the bell to flip into the rack position.
From here, stand up tall and press the kettlebell overhead.
Lower the Kettlebell back down to the rack position before repeating the movement on the other side.
The Kettlebell clean and press is a great full-body exercise that works the shoulders, chest, back, legs, and core.
How to Properly Maintain Kettlebells
Kettlebells are durable materials that can last a lifetime with proper care. Keep your kettlebells in good condition, and follow these essential maintenance tips:
– Avoid dropping your kettlebells on hard surfaces.
– Wipe down your kettlebells after each use with a damp cloth.
– Use a disinfectant spray frequently to kill most viruses and covid 19.
– Inspect your kettlebells regularly for cracks or damage.
Following these simple tips ensures that your kettlebells will provide you with years of enjoyment and fitness benefits.
Where to Store Kettlebells
Store Kettelebells in a cool, dry area. It will help to prevent rusting and damage to the kettlebells. If you live in a humid climate, storing your kettlebells in a dry place is especially important. A good option is to keep them in a storage container with silica gel packets to absorb moisture
Another option for storing kettlebells is to keep them in a gym bag. It will protect them from being scratched or dented and make them easier to transport.
If you have the space, you may want to consider investing in a kettlebell rack. Kettlebell racks come in a variety of sizes and can hold multiple kettlebells. It is an excellent option if you have several kettlebells or if you plan on expanding your collection in the future.
My pick, Best Kettlebells
This Rogue Kettlebell E coat: is manufactured from single-piece ductile cast iron, creating a kettlebell that is stronger and tougher than standard gray cast iron. The electrically-applied E-coat finish—noted for its superior adhesion and corrosion resistance—also goes on thinner than a traditional powder coat allowing for a lustrous finish without losing the underlying texture of the casting. A flat, machined base allows for steady storage with no wobble, and the handle diameter varies from 1.2″ to 1.5″, depending on the weight. These kettlebells will last you for many workouts.
Our second pick: Onnit Kettlebell
If you are looking for a high-quality kettlebell to add to your home gym for an affordable price, Onnit’s Kettlebells may be your answer. These powder-coated kettlebells range from 13 to 70 pounds, which is likely plenty of weight for a large portion of the fitness community. In addition, the gravity casting process behind these kettlebells creates one single piece of iron, ensuring that each bell is precise in weight. This process also means the bell shouldn’t come loose during dynamic exercises.
The powder coat adds a nice shine to the Kettlebell and provides a solid grip on its own. The color-coded handles make selecting your weight simple, and the flat base is relatively broad, so you don’t have to worry about crushing your big toes if you store your bells on the ground.
Conclusion
Kettlebells are a great way to get in shape, lose weight, and tone your body. However, there are many types and sizes of kettlebells to choose from, so it is essential to select the right one for you. The Rogue Kettlebell 4.082 kilograms E class is our top pick because it is durable, affordable, and comes in various weights.
