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69 Kettlebell Exercises That Quickly Help You Get in Shape

69 Kettlebell Exercises That Quickly Help You Get in Shape

Kettlebell exercises are great for building muscles, strength and flexibility. Yet, when I go to the gym, I rarely see someone taking advantage of them. I know their weird shape looks confusing but don’t let that scare you. They are extremely easy to adapt to for anyone who is willing to give it a shot.

As much as I love writing, I believe when it comes to comes to exercise tutorials, a video demonstration works best. So, refer to the video below to learn about 69 kettlebell exercises that are beginner friendly and can quickly get you in shape.

A little advice: Remember to pay close attention to the forms. Doing the exercises wrong may lead to injuries. Also, don’t try to do them all in one day. Choose around 3–5 to add to your routine. Once you start to get comfortable with the change, feel free to add more.

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Every time I talk to someone about kettlebell exercises, more often than not, they ask the same question: What are the benefits of using kettlebells instead of dumbbells or doing standard weight lifting? My answers are:

1. Kettlebell Exercises are Calorie Burners

    Photo credit: Source

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    Based on a study done by ACE Fitness Matters, people burn an average of 20 calories per minute when they are using kettlebells the right way. Therefore, if you spend one hour at the gym performing the exercises in the video above, you will burn around 1,800 calories.

    2. Kettlebells Take Away the Need to Go to the Gym

    Believe it or not, many people are reluctant to go to the gym because they are embarrassed. They are afraid of working out in public due to the fear of being judged. If that sounds like you, then kettlebell exercises are perfect for you. Buying the few sets that you will need is a lot more cost efficient than having a gym membership for a year. They will give you the opportunity to workout privately at your most convenient time.

    3. Kettlebell Exercises Relieve Back Pain

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      Photo credit: Source

      Many of you who are already in your 30s are no stranger to the infamous back pain. I know getting the right massage can soothe the ache, but that’s a temporary solution. The most effective way to get rid of pain from that region is by strengthening your latissimus dorsi. By focusing on a few kettlebell exercises that target your back, you will slowly get rid of the pain as the days go by.

      4. Kettlebells Provide a Full Body Workout

      Any fitness expert will confirm that giving yourself a full body workout through compound exercises is the best way to get in shape. Kettlebell exercises were designed specifically for that. Every movement give you the ability to workout huge muscle groups all at once. Furthermore, they will make your ligaments stronger, hence reduce your chances of injuries.

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      5. Kettlebell Exercises are Enjoyable

        Photo credit: Source

        Over the years, there have been countless times when I chose not to go to the gym because my routine was extremely dull. If you are anything like me, the idea that you will do the same thing over and over again is very discouraging. Ever since I have started doing kettlebell exercises, I am happy to say that gym boredom hasn’t been an issue.

        There are literally hundreds of different routines that can be performed with kettlebells. I have been doing something new every week for a little over a year and there are still plenty of exercises left for me to try.

        A little advice: Drastically changing your workout routine will cause you to experience muscle soreness for about a week. So, make sure to learn about a few sore muscles remedies before switching over to kettlebells.

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        Last Updated on July 10, 2020

        How to Take Control of Your Life with Better Boundaries

        How to Take Control of Your Life with Better Boundaries

        We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

        We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

        So, how to take control of your life and stop being pushed around?

        Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

        What Boundaries Are (And What They’re Not)

        Boundaries are limits

        —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

        Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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        Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

        Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

        Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

        How to Establish Boundaries and Take Control of Your Life

        Here are some ways that you can establish boundaries and take control of your life.

        1. Self-Awareness Comes First

        Before you can establish boundaries with others, you first need to understand what your needs are.

        You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

        To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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        You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

        • Where do you need to establish better boundaries?
        • When do you feel disrespected?
        • When do you feel violated, frustrated, or angered by the behavior of others?
        • In what situations do you feel you are being mistreated or taken advantage of?
        • When do you want to be alone?
        • How much space do you need?

        You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

        2. Clear Communication Is Essential

        Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

        Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

        3. Be Specific but Don’t Blame

        Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

        That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

        Sample language:

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        • “You may not…yell or raise your voice to me…”
        • “I need…to be treated with respect…”
        • “It’s not okay when…you take things from my desk without asking…”
        • “I won’t…do your work…cover for you anymore…”
        • “It’s not acceptable when…you ridicule or insult me…”
        • “I am uncomfortable when…you use offensive language”
        • “I will no longer be able to…lend you money…”

        Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

        4. Consequences Are Often Necessary

        Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

        Follow through. People won’t respect your boundaries if you don’t enforce them.

        Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

        We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

        It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

        It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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        Final Thoughts

        Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

        Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

        Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

        The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

        Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

        Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

        They will simply become a natural extension of your self-respect.

        Featured photo credit: Thomas Kelley via unsplash.com

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