Weight training has long been an integral part of many people's fitness programs, and one piece of equipment that is growing in popularity is the kettlebell.
With their unique shape, kettlebells not only provide a different challenge, but also offer many benefits for building muscle and increasing endurance.
Whether you are a beginner or a seasoned professional, working out with kettlebells can add some fun variety to your workout routine. In this article, we will discuss the proper way to do kettlebell lifting exercises as well as tips for choosing the right kettlebell for your needs.
Benefits of Kettlebell Training
Before we get into how to train with kettlebells , it’s important to understand why they’re so beneficial. Not only do kettlebells help build muscle strength, they also improve balance, coordination, and flexibility.
With the right training, you can work almost every muscle group in one session, making them an ideal choice for a full-body workout. Plus, kettlebells are also effective in increasing cardiovascular capacity, especially if you’re doing high-intensity training.
How to Exercise to Lift Weights with Kettlebells
Kettlebell Swing
Starting Position: Stand with your feet shoulder-width apart, kettlebell placed in front of you.
Movement: Bend your knees slightly and grab the kettlebell with both hands. Push your hips back, then swing the kettlebell between your legs. Then, use the strength of your hips and thighs to swing the kettlebell forward to chest height, with straight arms.
Repetitions: Do 10-15 reps for 3 sets. Focus on fluid movements, not just lifting the weight.
Goblet Squat
Starting Position: Stand with your feet slightly wider than shoulder-width apart. Hold a kettlebell with both hands in front of your chest, like holding a cup.
Movement: Lower your body into a sitting position, keeping your back straight and your knees not going past your toes. Make sure the kettlebell stays in front of your chest.
Repetitions: Do 10-12 reps for 3 sets. This exercise is great for working your thighs and glutes.
Kettlebell Deadlift
Starting Position: Stand with feet shoulder-width apart, kettlebell placed in front of feet.
Movement: Bend your knees slightly, keep your back straight, and grab the kettlebell with both hands. Lift the kettlebell by moving your hips forward until your body is standing straight.
Repetitions: Do 10-12 reps for 3 sets. This exercise helps build strength in the back, thighs, and glutes.
Kettlebell Press
Starting Position: Standing or sitting with a kettlebell in one hand, at shoulder level.
Movement: Push the kettlebell up until your arm is straight, then lower it back to the starting position.
Repetitions: Do 8-10 reps on each hand for 3 sets. This exercise is great for working the shoulders and triceps.
Kettlebell Turkish Get-Up
Starting Position: Lie on your back with a kettlebell in one hand raised overhead.
Movement: Build up by moving through various positions to standing, while keeping the kettlebell overhead.
Repetitions: Do 3-5 repetitions on each side. This exercise helps improve stability, coordination, and overall body strength.
Tips for Choosing the Right Kettlebell
Choosing the right kettlebell is essential to getting the most out of your workout. Here are some tips to help you choose the right kettlebell:
Determine the Appropriate Weight
For beginners, choose a kettlebell weighing between 8 and 12 kg. If you already have experience, you can choose a heavier weight, around 12 to 16 kg. It is important to choose a weight that allows you to perform the movement correctly without sacrificing technique.
Pay Attention to Shape and Design
Choose a kettlebell with an ergonomic design. The handle should be comfortable and wide enough to be used with one or two hands. Make sure the surface of the kettlebell is smooth, so it doesn't scratch your skin when used.
Choose Good Material
Kettlebells come in a variety of materials, including cast iron, vinyl, and rubber. Cast iron kettlebells tend to be more durable and provide good stability when used. While rubber-coated kettlebells are more floor-friendly and reduce noise when dropped.
Consider Storage Space
If you have limited space at home, be sure to choose a kettlebell that is easy to store. Some kettlebells have a stackable design, making them easier to store in small corners.
Try Before You Buy
If possible, try out a few kettlebells in the store before you decide to buy. Get a feel for the weight and grip, and make sure you feel comfortable using them.
Kettlebell weight training is an effective way to build strength and overall fitness. By understanding the basic techniques and choosing the right kettlebell, you can get the most out of your home workout. Remember to always maintain proper technique during your workout to avoid injury. Happy training and enjoy building your dream body with kettlebells!
