Today I will be looking at kettlebell benefits, and how we can all take advantage of these awesome pieces of training equipment.
If you are looking at changing up your workout routine and adding in a new form of resistance training, then I suggest you start incorporating kettlebells into your bodyweight workout routine!
Some people call kettlebell training a fad or say that it’s trendy and will die out eventually.
But I do think the people who say this have clearly never taken kettlebell training seriously, because it is everything but a fad.
It’s effective.
It’s tough.
And it actually works!
Kettlebell training workouts are for people who have a really good cardio fitness and strength base and who are looking to take their workouts to next level.
I would not recommend doing kettlebell training if you have just come off of a 6 year sabbatical and you are suddenly starting to workout again.
The functional side of using kettlebells is really good, and they create new type of movements to which your body is not used to.
Now before you get started, you need to know that when it comes to kettlebells, technique is everything. If you decide to start off heavy and have no regard for form, you will end up only hurting yourself.
Sounds obvious, I know, but we are men. And that means we often want to go as big as possible, as fast as possible!
So start off slowly with a light weight, and work your way up.
In A Hurry?
Below are our favorite kettlebell products which you need to check out!
- Optimised for performance
- Colour coded by weight
- Weight ranges from 6kgs to 32kgs
- Primal Kettlebells
- Limited Primal Edition
- Also Zombie And Legend Kettlebells
7 Of The Best Kettlebell Benefits
The physical benefits of kettlebells training are endless.
The increase in strength and overall fitness which you get from training with them on a regular basis is pretty insane.
Below are 7 kettlebell benefits which we have found to always be present!
#1: Full Body Workouts
Most of the kettlebell exercises use hundreds of muscles at one time.
The days of doing specific bicep or tricep exercises are long gone!
Instead, kettlebell training does it all in one go.
Training the full body is excellent for fat loss, because the more muscles you activate the more calories you burn.
No matter what exercise you do when using kettlebells, you are always working a variety of muscle groups.
#2: Better For Daily Life & Improves Posture
Kettlebell training is based on functional movement patterns, meaning that the exercises you perform help improve your day to day life, as well as sports performance or leisure activities.
So many of us spend so much time sitting in front of our computers while working. This can easily lead to a bad posture.
Kettlebell training helps to counteract all of the damage sitting does to our body.
For me personally, functional training and its benefits are the best part of using kettlebells.
Think about your everyday movements. Lifting things. Pushing things. Making these chores easier will only have a positive impact on your daily life.
#3: Improves Your Cardio & Fitness Levels
Kettlebell training is a very dynamic, functional exercise and hence raises your heart rate quickly. So as well as developing muscle and strength, you also receive a full cardio workout.
Kettlebell training takes away the need to perform weights on one day, and cardio on another.
You can do everything in just one solid workout!
#4: Can Be Done From Any Location With Very Little Space Needed
Gym memberships!?
No need for that anymore.
Why spend money on a gym membership when you can invest a fraction of the amount of money and purchase your own equipment.
Kettlebell workouts are similar to bodyweight workouts in that they can be done in small spaces.
You just need enough space to wing your arms and move a round a bit.
#5: Quick Workouts Which Reduce Overall Training Time
Long gone are the days of one hour workouts.
Time is money and you really don’t need to workout for an hour if you can get the same output in 20 minutes!
One of the benefits of kettlebell training is that you can flow from one exercise to the next without the need to put the kettlebell down.
The ability to move from one exercise to the next and not having to change the kettlebell weight results in much quicker workouts. Often in 20 minutes or less!
#6. Only One Kettlebell Needed
No need to break the bank and buy multiple kettlebells. You can only use one kettlebell at a time, and that’s all it takes to improve your strength and fitness.
You can chop and change the exercises and workouts to make them more challenging, whilst using the exact same kettlebell.
#7. Allows You To Never Miss A Workout
We all know how busy people are today, and having to make time to drive to the gym is sometimes really tough.
Kettlebells allow you to train from anywhere.
The local park, the beach, outside or inside at any time, giving you freedom to exercise whenever and wherever. But this also means that you have no excuse to ever miss a workout!
How To Select The Correct Kettlebell
When starting off with your kettlebell training workouts, it’s recommended for men to choose a 12kg to 16kg kettlebell!
This might not seem like a lot to you, especially if you already consider yourself a strong guy.
But if you are still a beginner with kettlebells, then you should definitely start at a lower weight. This will allow you to make sure your form is 100% correct.
A weight of 12kgs or 16kgs may not be that much when doing a squat, barbell curl or bench press, but kettlebell training is so different and will most likely be hitting muscles you never you thought you had!
In the USA, our go-to brand when it comes to kettlebell training is definitely Onnit.
They have some seriously awesome equipment, and so we do recommend them highly.
Here is a list of the various kettlebell weights we recommend according to whether you are a beginner, intermediate or advance kettlebell user.
Please note, feel free to go for a lighter weight if needed. These recommended weights are just based on our experience.
12kg/26lb Kettlebell
Who should use this weight? The ultimate kettlebell beginner with minimal cardio and strength fitness. If you are a guy starting out, then 12kg is a good start.
16kg/35lb Kettlebell
Who should use this weight? The beginner with a basic cardio and strength fitness. If you feel you are already quite a fit guy, then 16kg is a good start.
20kg/44lb Kettlebell
Who should use this weight? You have a solid base of fitness and have been using kettlebells for a period of time and have developed a decent level cardio and strength fitness.
24kg/53lb Kettlebell
Who should use this weight? You have been doing kettlebell training for 6 months and have a really solid base of cardio and strength fitness.
28kg/62lb Kettlebell
Who should use this weight? An experienced kettlebell user with an ultimate high level of fitness.
32kg/70lb Kettlebell
Who should use this weight? The ultimate kettlebell beast that has no limits to his or her cardio and strength fitness levels.
Primal And Zombie Kettlebells
Onnit has some really cool looking, innovative kettlebells for you to use!
They have custom made primal, zombie and legend kettlebells.
I love the way they look!
So badass.
Now they are more expensive, so I am just adding them here for you to see. There’s no reason why the kettlebells listed above won’t do the exact same job at all. But if you want some beastly kettlebells, then try these ones out below!
Below are just a few that you might interested in.
24kg/54lb Ghostface Thrilla Zombie Bell
30kg/72lb Mega Dead Zombie Bell
5 Basic Kettlebell Must Know Exercises
A kettlebell workout isn’t like other types of strength training routines you may have tried.
It provides a more holistic type of exercising that targets several muscle groups at once.
You’ll also find a more functional component to these exercises that many other types of workouts lack.
This fact alone sets kettlebell training apart!
Lets take a look at five basic kettlebell exercises that you should perfect.
#1: The Press
The press is another basic move that will help you build strength for other exercises such as the snatch and the clean and jerk.
This one will target your shoulder and arm muscles while engaging your spine for balance. You’ll need one kettlebell.
Begin standing up holding it at shoulder height with your elbow bent. Make sure your back is straight.
Extend your other arm out to your side. Then, lift the kettlebell above your head. Pause briefly at the top and lower it to the starting position. Repeat the sequence with the other arm.
#2: Two Arm Swing
The two arm swing, or Russian swing, is a foundational move which will prepare you for more challenging exercises.
It’s essential to master this one first. It targets many of the same muscles as the deadlift, whilst also engaging your arms and shoulders.
You’ll need one kettlebell for this exercise. Start as if you were going to do a deadlift. Then, bend forward at the hip and grasp the handle of the kettlebell.
Swing it forward, keeping your arms straight, and your knees slightly bent.
Raise to the level of your chest, letting the pendulum movement bring it back to your body.
#3: The Squat
The squat might not be a favorite exercise, but it certainly is a beneficial one. This move targets the muscles in your thighs.
Because it is a large muscle group, you’ll burn a lot of calories to keep up with the fuel they’ll need.
You can do this exercise with one or two kettlebells.
Begin standing up holding a kettlebell in both your hands at chest height. Your legs should be hip distance apart.
Then, exhale as you bend at your knees, making sure to keep your back straight as you lower your body. Inhale as you return to the starting position.
#4: The Farmers Walk
The farmer’s walk may seem like a mundane exercise, but you’ll appreciate your effort next time you have to bring in the groceries.
It’s a functional movement which is a hallmark of kettlebell exercises.
It’s a compound exercise that involves more than two joints.
Begin with a kettlebell on either side of you. Squat down and grasp each one. Stand up while keeping your back straight. Then, walk for a specific distance or number of laps.
This exercise is harder than it sounds, especially if you walk for several minutes. Be sure to maintain proper posture as you complete this move.
#5: The Deadlift
The deadlift targets the muscles in your lower back, hips, and knees. It will also engage your spine and upper back.
It’s a basic move that is ideal for beginners to these workouts.
Begin by placing a kettlebell of equal weight on your left and right sides.
Bend down with your knees and grasp the weights. Then, stand up again with the kettlebells in hand with a smooth movement.
You can also perform this exercise using one kettlebell. Bend down, making sure that your knees point in the same direction as your feet.
Final Thoughts
Using a kettlebell is an excellent way to build strength in your shoulders, back, hips, and legs and take your strength training to another level if you are looking for a change from bodyweight workouts.
They provide the additional benefits of functional movements that can make a positive impact on your everyday life.
Cheers,
Will