How Kettlebell Training Benefits Your Body
Training with Kettlebells mostly comprises a full body workout with just one piece of equipment.
You literally do a variety of exercises and all you need to use for a workout can be a single kettlebell.
There is a learning curve to using the kettlebell correctly, however once you grasp the correct techniques, the positive changes you’ll experience in regards to your mind and body are going to be amazing.
Let’s look at how kettlebell training benefits your body…
* Builds Strength and Muscles – Since the kettlebell is a specific type of training tool to be lifted, you can get all sizes and weights for your kettlebell workouts that will help build your strength and muscles.
Regular training with kettlebells mostly provides good muscle tone without developing your physique into a bulky “bodybuilder”. This is a great way to workout as it keeps you both flexible and strong at the same time.
* Builds Cardio Conditioning – You can do a slow-burn workout or a fast-ballistic workout that works your cardiovascular system like nothing else.
One good benefit is there is no need to go out running and putting undue pressure on your joints to get the same (and often better) results.
* Improves Your Daily Function – There are certain daily activities which are necessary to keep the body functioning properly as we get older.
If you work out regularly with your kettlebell you will stay balanced and strong, helping to prevent ailments arising due to a more sedentary lifestyle. Your energy levels will increase and the quality of your life will also improve significantly.
* Helps You Lose Weight – A study by the American Council on Exercise determined that a kettlebell workout burns a lot more calories than other workouts that may take longer to do.
One kettlebell swing routine consisting of 15-seconds work and about 15 seconds of rest in a Tabata style format is about the same as running a six-minute mile.
Experienced kettlebell users love to go for that 1200-calorie hourly workout.
* Improves Flexibility – Many of the exercises you do are designed to make you much more flexible. The longer you stay flexible, the longer you can reach things for yourself at home and do the basic things you need to care for yourself.
You’ll also improve your performance in other things that you do – like swimming or walking up hills for example.
* Increases Core Strength and Stability – To keep a fit and healthy body, nothing is more important than your core strength because this is what gives you stability.
Every single workout with a kettlebell addresses core strength, so you can be assured working on this area will help to maintain optimal health.
* Lowers Musculoskeletal Pain – When you are stronger, have good muscle tone, are more flexible and your hips are less tight, you’ll experience less pain overall, particularly in the lower back region.
When you develop functional strength through consistent kettlebell training, you simply feel less pain and body aches.
* Increases Endurance – Working out with your kettlebell will increase both your muscular and cardiovascular endurance quicker than some other exercises.
Work toward at least three sets of each rep to help improve your results and well being in general.
Kettlebell workouts will help all aspects of your body perform each task it needs to do each day. What’s more is that you don’t have to work out very long either. 20 to 30 minutes each day is enough.
However, there is an option to do an hour long high-intensity workout too. Some people love to achieve the 1200-calorie burn that comes with a more prolonged type of kettlebell training routine.
The Most Important Kettlebell Exercises You Can Do
There are numerous exercises and moves you can do with your kettlebell. However, there are a few that you should learn to do first, such as the basic deadlift and the kettlebell swing.
Once you build your strength with these, you can move on to more advanced moves. Remember, form is your most important asset when using your kettlebell.
Russian Kettlebell Swing
This is the basic kettlebell exercise that you will begin with. You need to be able to do this to the rest of the workout. Focus on this one movement pattern until you get it right and then move on to the next.
To do this exercise properly, watch this YouTube video: https://youtu.be/bMQHAmCXJAI
Stand up straight. Feet apart (slightly wider than shoulder-width). Grab the kettlebell handle with both of your hands. Your palms are facing inward toward your body. Bend your knees slightly to lower your body.
This will cause your hips to go back. Now drive your hips forward as you swing the kettlebell with straight arms.
Do not go above forehead height but try to reach for that height. Keep your glutes and your core tight and engaged.
Sumo Squat
Another basic move – you simply bend at the knees once again and grab the kettlebell between your legs with both of your hands. Remember to keep your back straight and engage your core. Push your hips back, bend your knees, squat. But only go as low as you can, don’t force it.
You can see how this exercise works better on this YouTube video: https://youtu.be/3h1A9GfB07w
Notice how important form is when you do these moves. It’s more important to get your form right than to do more.
Kettlebell Figure Eight
This one move works your core and hamstrings and gets your heart rate up too. It’s a more advanced move, so ensure that you are good on the basic moves before you move forward to this one.
This move was developed by Ben Wegman of The Fhitting Room in NYC (https://www.fhittingroom.com/).
Watch the video to learn this move: https://youtu.be/xpHWMC2_e3c
The Ultimate Fat Burner
This is just kettlebell single handed swings. When you do this move, you work out your shoulders, back, core, glutes, quads and hamstrings. Very challenging for core muscles, forearms and your grip strength.
You can learn how to do this exercise by watching the video: https://youtu.be/lax7Em1FzYA
It’s essential to maintain a flat back, not lift with your shoulder and to keep your neck straight to avoid injury.
Kettlebell Deadlifts
This movement involves holding the kettlebell in front of you and lifting it with good form with your arms straight, not going over shoulder height. Throughout the move, your core and buttocks should be engaged and tight.
This video explains the full movement better: https://youtu.be/Ub6QSCsc9Eg
The reason you want to watch videos is to ensure you do the moves correctly. Form is everything, so don’t leave it to chance if you want to avoid injury.
Russian Kettlebell Twist
This is an exercise for your core, especially your abs and obliques. Start this move by sitting on the floor with your feet right in front of you.
Hold the kettlebell to your chest, raising your feet up off the floor and keep them right there in the air.
Twist from side to side, tapping the kettlebell on the floor (if you can) on each side of your hips. Do three sets of 10.
Here’s a video to show you how:https://youtu.be/hd9rJNANXPs
The truth is, the most important kettlebell exercises are ones that you have chosen based on your specific fitness goals.
If you have weak areas you want to work on, weight to lose, or muscle to build, all this needs to be taken into consideration when you choose your kettlebell workouts.