Have you ever noticed that weird looking cannonball in the corner of the gym? Maybe you’ve seen someone swing it around and wonder why or how? You’re in luck because it’s one of the best total body training tools out there!
Like a pair of dumbbells, kettlebells are free-formed fitness equipment that can help you achieve your fitness goals. With kettlebells and dumbbells that appear to be so similar, it can be difficult to know which to grab. While kettlebells are something Similar to a pair of dumbbells, there are some obvious (and non-obvious) differences between the two, starting with their shape. Kettlebells have rounded handles on top with their weight underneath, while the dumbbell handles are in the middle and the weights are evenly spaced at the ends ̵
Okay, if we haven’t convinced you yet, tThe American Council of Exercise (ACE), also found that kettlebell training can have a significant impact on aerobic capacity while increasing your core strength and dynamic balance. Yes, kettlebell workouts, when used correctly, can basically triple as full-body, core, AND cardio workouts. Are you ready to jump on the kettlebell train? Before you do that, here are some tips from John P. Porcari, Ph.D. who conducted the ACE research study::
- Get at least two to three workouts with a Personal trainer or coach.
- Always lift with your lower body, Never with your back or your arms.
- Use a workout video (try our Facebook workouts daily at 8:30 a.m. CST!) To get in shape.
You also need to choose the right weight for kettlebell training. look at that quick tutorial in choosing the right kettlebell for you.
Note: If you’re just starting out, use lighter weights so you can focus on your form before adding on the pounds.
Full body kettlebell workout
We’re breaking off some of the best kettlebells Exercises to do in the gym or at your home workout, that will Have you built strength and shredded pounds in less than 30 minutes! These movements target most, if not all, of the muscle groups in your upper and lower body.
Remember, if you are new to kettlebell, there can be a learning curve with some of these movements, and it can take days, weeks, or even months to start feeling like a kettlebell swing professional. Do not give up!
Start by doing 10 repetitions of each movement with a 30-60 second break between each set Turn these six exercises into strength training AND circuit training. Remember to control the movements and focus on the form with lighter weights first.
Continue to do 10 repetitions as you go along, but shorten the time between exercises. See how many sets you can get through in 30 minutes. You will notice an increase in cardio demands as you try to exercise with less rest. Swing!
The Kettlebell Deadlifting is a great way to master the kettlebell swing technique. This exercise targets every muscle group in your lower body as well as your lower back. It will also help you learn to initiate Momentum from your hips – and not from your arms!
- Place your feet shoulder width apart with the kettlebell resting on the floor between your feet. This is the starting position for many of the upcoming moves.
- Squat down with your chest erect and your shoulder blades back. Reach down with your arms straight and hold the kettlebell off the floor with both hands. Make sure you keep your head and chest up.
- Push through your feet to get into the standing position while activating your glutes and core muscles at the top. The kettlebell should rise naturally – do not try to lift it with your arms.
- Return the kettlebell to the floor between your feet by crouching again.
The epitome of the kettlebell movement: the two-handed swing. This exercise teaches you to use your entire body to move the weightHence, one of our favorite moves is to integrate into full body workouts. Keep in mind, This is Not a crouch, it is still about lifting with your arms bring the kettlebell to shoulder height; The point is to effortlessly propel the kettlebell with your legs and hips through momentum. With this step you will definitely increase your heart rate! Advances include one-handed swings and switching hands during the swing.
- For the starting position, your feet should be shoulder-width (or hip-width) with the kettlebell on the floor slightly in front of you.
- Similar to the deadlift with the kettlebell, squat and grab the kettlebell with both hands, push your hips back and keep your upper body upright. Your arms should stay almost straight throughout the movement, with only a small bend in your elbows.
- Walk the kettlebell back through your legs and straight up to about chest level. Make sure you are using the impulse generated by your hips and legs, not your arms or back. When the kettlebell reaches chest height, it should feel light and float.
- With control, let the kettlebell fall back between your legs, but don’t let it hit the floor. This is a repetition.
Kettlebell Renegade Row
This is a great exercise for the back and core muscles! For this move, you have the option of adding a push-up before the row, although you will need two kettlebells. If you only have one, skip the push-ups and do 10 repetitions on each side.
- Place each kettlebell on the floor about shoulder width apart. The kettlebell handles should point to 12 and 6 o’clock instead of 3 and 9 o’clock. Stand on the floor with your feet hip-width apart and place one (or both) hands on the kettlebell handle (s). Do a push-up or go to step 2.
- Keeping your body in a straight line, evenly shift your weight between your left foot and hand while still in the plank position. With your right hand, pull the kettlebell off the floor to your chest while pinching your right shoulder blade and engaging your core muscles. Your right leg should have little to no weight.
- With control, lower the kettlebell back to the floor. If using a kettlebell, do nine more repetitions before placing the kettlebell on your left hand and the weight on your right hand, right leg, and right foot. If you have two kettlebells, switch sides with each rep.
Kettlebell clean + Press press
The “hang clean” is another popular full-body exercise that you come across frequently while weight training. While it may seem complex at first, with a little practice you will eventually get it – oops, no pun intended. 😉 You have the option of combining the cleaning and printing presses in one movement, or performing 10 cleaning cycles followed by 10 printing presses alone. Fun Fact: The cleaning is often used as a transition to other elevators like the military press and the overhead press because the rack and pinion position is also the starting position for these exercises.
Do not forget, it is better to use a light weight until you are in the correct shape to get the most benefits and prevent injury.
- Put your feet shoulder-width apart or wider and place the kettlebell on the floor between your feet.
- Squat down and bend your knees to reach down with your right hand to grab the kettlebell. Make sure you keep your chest high and your back flat (no arch in your lower back!). For stability, hold your left arm back.
- Pull the kettlebell straight to chest height, also known as the rack position, and lift the kettlebell with the impulse of your legs. Your right elbow should be pinched at your side and the kettlebell should be resting against your right shoulder.
- From here, lock up the overhead press and slowly bring it back into the rack position. With control, lower the kettlebell back to the floor in the starting position.
Squats Figure 8
The squat Figure 8 is A fun yet challenging move! Make sure to keep your back long and strong throughout the exercise. Do 10 repetitions in one direction, then 10 more in the opposite direction. Take a break in between to reset the posture.
- Place your feet at least shoulder-width apart, if not wider like a cup squat, with a slight knee flexion.
- In your right hand, hold the kettlebell off the floor by your right knee and bring your left arm back behind your left leg.
- Squat down and bring the kettlebell through your legs to your left hand and bring it to the front of your left leg as you stretch your hips forward. You should have crouched straight in the standing position.
- Squat down again and bring the kettlebell behind your right knee back to your right hand. To repeat!
Note: Your feet should remain stationary throughout the set.
The halo is a great move To train your core muscles and improve the mobility of your arms and upper body. Use this exercise to catch your breath before completing the next round.
- Hold the kettlebell upside down with one hand on each side of the kettlebell handle. Place your feet shoulder-width or even hip-width apart. Your knees shouldn’t be locked, they should have a soft curve. Reach into your core and keep your spine in a straight line throughout the movement to eliminate arches in your lower back.
- Bring the kettlebell behind your head to the right and point your right and left elbows toward the sky. Drop the kettlebell ball behind your neck.
- End the “halo” by bringing your arms around the left side of your head and back to the starting position in front of you.