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The Benefits of Kettlebell Workouts You Might Not Know (+8 Exercises You Should Try!)

The Benefits of Kettlebell Workouts You Might Not Know (+8 Exercises You Should Try!)

Ever get tired of doing endless cardio? Don’t want to build too much muscle lifting heavy weights? Believe it or not, there’s a perfect happy medium and it’s called the kettlebell. Research is starting to find that a combination of weight training and high intensity cardio puts our bodies in fat melting mode while also adding healthy muscle tone which can be accomplished using kettlebell exercises.

How Kettlebells Are Different from Dumbbells

The kettlebell first originated in 18th century Russia and is a ball of cast iron with “horns” that shape into a handle. The handle is what is used the most, but the horns are useful when different holds are needed, like during squats for example. So what’s special about a kettlebell compared to dumbbells and other weight training tools? A kettlebell’s weight is not distributed evenly like it is with dumbbells. This creates the need to counterbalance and stabilize your body during kettlebell exercises, which are amazing for core strength, balance, and coordination.

    What’s even more interesting is that a 2013 study[1] done by the University of Wisconsin – La Crosse over a period of eight weeks showed that athletes (with experience in strength training) not only had their strength improve, but core strength jumped by 70%. Also, aerobic ability increased 13.8% and balance improved by leaps and bounds. This is not only valuable for the everyday Average Joe, but also for people who may lack balance and strength, like older adults and the physically challenged.

    Benefits of Kettlebell Exercises

    There are tons of awesome benefits that come from doing kettlebell exercises. Kettlebells are known to improve overall strength, core power, balance, flexibility, and coordination while also melting fat and sculpting healthy and lean muscles. Because a kettle bell has an off-set center of gravity, usually about 6 to 8 inches away from your grip on the handle, it is harder to control. So, any kettlebell exercises are going to require strict and controlled form and body mechanics.

    Here are a few other benefits of including kettlebell exercises into your fitness routine:

    • Combines Strength and Cardio – Perform ballistic exercises that combine strength, cardio, and flexibility training.
    • Improves Functional Strength – Targets multiple muscle groups that help with everyday tasks and daily life.
    • Compact and Portable – Only need one or two to train you entire body and are easy to store away.
    • Fun and Versatile Workouts – Kettlebell exercises offer a wide range of movements that target every muscle group for a total body workout.

    Time to Experience How It’s Like to Exercise with a Kettlebell

    Are you ready to give it a go? You won’t be disappointed! First a kettlebell and then get to work. Below are some of the biggest and most important moves in kettlebell training that will target your entire body. Let’s go!

    1. Russian Kettlebell Swing

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      via Real Simple

      Targets: Shoulders, back, hips, glutes, legs, core, arms, shoulders

      The Move: Stand up tall with your feet a little wider than hip width apart. Pick up the kettlebell by the handle with both hands, palms facing your body. Now, keeping your knees slightly bent, drive your hips backwards, dropping the kettlebell between your legs. With an explosive motion, drive your hips forwards swinging the kettlebell in front of your body while also keeping your glutes and core tight. Keep this swinging motion going for a total of 12 to 15 reps, and remember to use your hips, not your arms to swing the bell.[2]

      2. Kettlebell Goblet Squat

        via MyFitnessPal

        Targets: Legs, glutes, back, core

        The Move: Hold the sides of the kettlebell handle (the horns) in both hands directly in front of your chest. With your feet hip width apart, bend into a squat keeping your knees behind your toes and weight on your heels. Once your legs are parallel to the ground, drive upwards with your heels into a standing position. Repeat for a total of 12-15 reps![3]

        3. Kettlebell Lunge Press

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          via Greatist

          Targets: Shoulders, back, arms, abs, glutes, legs, core

          The Move: Stand up straight with the handle of the kettlebell held by both hands in front of your body. Step forward into a lunge with your left leg while simultaneously raising the kettlebell with the right arm towards the ceiling. Feel the burn everywhere! Return your legs to standing while lowering the kettlebell back to your chest. Aim for 12-15 reps per leg…ouch!9[4]

          4. Kettlebell Sumo Upright Row

            Targets: Back, legs, shoulders, arms, core

            The Move: Start with your feet a little wider than hip width apart and the kettlebell on the ground between your feet. Lower down into a squat to pick the kettlebell up by the handle with both hands (knuckles towards the floor). Push up through your heels to standing while raising the kettlebell up to your chin using your arms and shoulders. Lower back down to start and repeat for 12-15 reps.[5]

            5. Kettlebell Russian Twist

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              via Trimmed & Toned

              Targets: Abs, obliques

              The Move: Sit on the floor with your feet in front of you. Hold the kettlebell to your chest, and raise your feet off the floor (and keep them in the air!) Start by twisting from side to side, and if your ambitious, tapping the kettlebell on the floor on each side of your hips. Your abs will be on fire after about five of these! Keep going for a target of 15-20 reps.[6]

              6. Single-Arm Kettlebell Press

                via Bodybuilding.com

                Targets: Chest, arms, core

                The Move: Lie flat on the ground with your knees bent (best for back support). Grab the kettlebell by the handle in one hand with your palm facing your body. Slowly push the kettlebell towards the ceiling while rotating that hand to face towards your feet. Return to starting position and aim for 12-15 reps per arm.[7]

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                7. Single-Arm Kettlebell Split Jerk

                  via Bodybuilding.com

                  Targets: Shoulders, chest, back, legs, core

                  The Move: Start this advanced move by cleaning the kettlebell to your shoulder ending with your palms facing the front.[8] Then, bend your knees slightly and explode the kettlebell upwards over your head into a split jerk position.[9] Balance your arm and body before any further movement! Return to standing position while the kettlebell stays over your head. Carefully, without hitting yourself in the head (yeah, it happens) lower the kettlebell towards starting position. Repeat and aim for 4-6 reps per side.

                  8. Single-Arm Kettlebell Snatch

                    via Greatist

                    Targets: Shoulders, chest, back, core

                    The Move: Start with your kettlebell on the floor between your feet, which should be hip width apart. Grasp the handle, and explode up off of your toes pulling on the kettlebell until it is level with your chest (elbow should be tucked in). At this point, push the bell up over your head to complete this move. Steady yourself before lowering back down to starting position. Repeat for 4-6 reps.[10]

                    Don’t Forget to Warm up and Stretch Before Trying the Kettlebell Exercises!

                    Make sure you are warming up and stretching before using some of these explosive and bigger moves, as you don’t want to injure yourself. Always watch a video to help with proper body mechanics and to perfect each move in order to get the best out of these kettlebell exercises. And of course, enjoy the crap out of this fun and versatile workout method!

                    Reference

                    More by this author

                    Amanda Light

                    Wife, Mom, Writer

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                    Last Updated on December 13, 2018

                    12 Practical Tips To Stay Fit For Christmas

                    12 Practical Tips To Stay Fit For Christmas

                    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

                    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

                    1. Eat Before Heading Out

                    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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                    2. Select The Treats

                    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

                    3. Avoid Skipping Meals

                    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

                    4. Drink With Moderation

                    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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                    5. Be Active

                    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

                    6. Get Out Of The House

                    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

                    7. Don’t Skip Your Strength Workouts

                    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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                    8. Set Realistic Goals

                    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

                    9. Enjoy Yourself

                    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

                    10. Drink A Lot Of Water

                    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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                    11. Eat Less And More Often

                    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

                    12. Prioritize Your Workouts

                    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

                    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

                    Happy Holidays everyone!

                    Featured photo credit: rawpixel via unsplash.com

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