Kettlebell

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Kettlebell: from 4kg to 32 kg

If you’re looking for maximum fitness results within a tight work-life schedule, you’d want to choose the Kettlebell exercises. This kettle-shaped hand weight will reward you greatly due to its portability and versatility, which is beyond what you’ve experienced before in your fitness regimen.

Whether you’re looking for a new form of exercise or something to start with, these cast iron or cast steel balls will be perfect for you.

As you may well know, most weights help with specific muscles of your body. But you cannot compare their benefits with Kettlebell benefits which are experienced throughout your body.

But to maximise on these benefits, it’s crucial to have your own strength training Kettlebell sets for your home gym.

Create your Kettlebell set and improve your strength

As with many weights, one is never enough. Different styles of exercise require different weights. Workout ball weights range from 4kg to 32kg, and in some cases, 40kg.

For starters, you can choose the Kettlebell 8kg or the Kettlebell 10kg. And after gaining some strength, you’ll be able to work out with more demanding weights like Kettlebells 12kg and Kettlebell 16kg.

Bear in mind that you could be lifting a Kettlebell 8kg with each arm. So, in total, you’d be lifting 16kg. On the other hand, you could be lifting a Kettlebell 16kg with each arm, adding up to 32kg for both arms.

That means, for you to do the double lifting, you’d need to have two workout balls for each weight level. This helps to balance both sides of your body, which is crucial for optimum results.

Even so, your Kettlebell set at home should include both lightweights and heavyweights. Lightweights help to build your endurance, while heavyweights help to build up your strength.

And before you get started with your exercise, remember to begin with training. This will help you learn the styles and how to do each routine safely.

Now, let’s see what Kettlebell benefits you’ll enjoy once you get started.

Kettlebell: the benefits

If you’re a busy person, you’ll enjoy the quick yet effective Kettlebell workouts. It burns up to 400 calories in 20 minutes which is equivalent to 6 minutes of running. This means you can reduce your workout time by two-thirds and still achieve the same or better results. Furthermore, you can exercise anywhere you want, whether outdoor or indoors. With these options, you never have to miss your workout.

Best of all, you gain a full-body workout within a few minutes of your exercise. This comes in handy when you don’t have other equipment for exercise. With a workout ball alone, you can simultaneously exercise most of your muscles, including core, arms, legs, glutes, and back muscles. This helps you achieve the five aspects of physical fitness all at once. You get body fat balance, muscular strength, flexibility, cardiovascular endurance, and muscular endurance.

As you swing the workout ball, your explosive power increases, and body coordination improves. And since you have to hold the weight tightly as you swing, your grip power increases too. This is highly essential, especially for the elderly and those who don’t do lots of manual work.

Now, to give you some ideas of how to exercise with a kettlebell, here are some of the most common routines.

Kettlebell workout: here are the best

1. Workout ball swing
Swing is one of the common workout ball exercises. To do the swing, you need to have one workout ball which you will hold with both arms. Spread your legs shoulder-width or slightly wider. Swing the weight through your legs up and down. Bend your knees slightly but let your hips hinge more as you swing the weight.
2. Workout ball snatch
This’s an explosive movement that engages your whole body. It’s done the same way as the swing, but you only use one hand. To start, lean forward by hinging your hips. Hold the weight with one hand. Swing it over your head, and let it flip over to the back of your wrist. Then swing it downwards through your legs. Do this several times and then change to the other hand.
3. Clean and jerk
Think of clean the same way you think of swing, but the bell ends up beside your shoulders instead of overhead. As you swing the bell up, bend your elbow and let the bell rest behind your wrist (rack position).
Jerking the bell involves thrusting it upwards from the rack position. Clean and jerk combine the two by moving from the rack position to overhead. Then from overhead back to the rack position followed by a downward swing. Repeat the clean and jerk cycle several times. You can do this one hand at a time. But if you are up to the task, you can do it using both hands with 2 weight balls.
When you move the bell from rack to overhead without bending your knees, the move is called clean and press. When you bend your knees in order to move overhead, it becomes clean and jerk.
4. Goblet Squat
Hold the bell with both hands and bring it in contact with your chest. Spread your elbows and squat in such a way that your knees are between your elbows. Stand up straight without moving the bells, then squat again. Repeat the move several times. This will help strengthen your leg muscles, the knee joint, and your core.

Get fit with Kettlebells

Strength training bells give you whole-body fitness while allowing you to exercise from any location. If you haven’t used it before, it’s time to give it a try. Implement the exercises mentioned above and start achieving your fitness goals.