I noticed how I would quickly gain fat in my arms and belly while also dealing with back pain, and my research online had revealed weight training would be the solution I needed.
So, I joined the gym and started working out with different equipment until I discovered which strength training worked best.
Herein, I discuss kettlebell training benefits and how you can get started.
Kettlebells: What Are They?
Today, a kettlebell is a piece of gym equipment similar to a dumbbell used for weight training.
Many years ago, however, a kettlebell was used to weigh goods on market scales in Russia. In Russian, it is called girya.
The use of kettlebells for training started when people started throwing them for entertainment, and they discovered how effective they are as pieces of workout equipment.
They are now used by professional athletes as well as fitness lovers to work out.
Kettlebells are usually made of cast iron or steel and weigh from 5 lbs. to 100 lbs.
They are round-shaped, like a pot or kettle, with a handle for easy gripping. That is why they are called kettlebells in English.
Kettlebells For Training
The reason kettlebells are famous for training is their versatility. With them, you target every aspect of fitness.
They can help to improve your balance, endurance, agility, strength, and flexibility. It is a powerful piece of equipment you can use to build core strength.
Types of Kettlebells
With the rising demand for kettlebells, many manufacturers make them in varying designs, shapes, sizes, and aesthetic appearances.
But, as different as these kettlebells seem, there are mainly only two types; cast-iron kettlebells and competition kettlebells.
I will discuss the two types, why they are different, and who they are best for.
Cast Iron Kettlebell
This type is the most common, and probably the one you will find in your local store or gym.
It is the most appropriate for a beginner or someone who just wants to exercise with weights. It is the kind I used when I started using kettlebells.
The cast iron kettlebell is a metal ball with a handle. This means that the bigger the size of this kettlebell, the heavier it will be.
The handle of this type of kettlebell is wider than the ball itself, and this provides you with the space to use both hands if you are using one kettlebell for your workout.
Competition Kettlebell
This type of kettlebell is designed for advanced users, professional trainers, and even athletes who participate in kettlebell competitions.
The kettlebell is designed for use with one hand, and the handle aligns with the bottom part of the equipment.
The smaller handle is beneficial to the user because the hand won’t slide, and this reduces the risk of injury.
This type comes in different weights, but the shape and size of the kettlebells are the same.
The Different Features of Kettlebells
Though there are two types of kettlebells, they have different features you should know before deciding to use them. These are features that determine the effectiveness of the equipment.
Weight
Different kettlebells come with different weights, from 5 lbs. to 100 lbs.
Design
Kettlebells might be just heavy balls with handles, but they don’t mean manufacturers are not creative.
There are numerous designs like animal heads, human skulls, superheroes like superman and ironman, grenades, primal heads, demons, and zombies, among many others.
Material
Different materials have individual characteristics. For example, not all iron cast kettlebells are similar because not all iron forms are made equal.
Coating
The coating, as well, makes kettlebells look unique. There are many types of coatings manufacturers use on their weights, like vinyl, rubber, powder coating, unfinished iron, and military e-coating.
The coating is essential for grip, and impact with the surface you use the kettlebell on.
Handle
The handle is another feature that makes a kettlebell effective. Handles differ in size, or diameter, as well as feel or grip.
The material or coating of a kettlebell handles greatly influences the its safety and effectiveness, as does the size of the handle.
Kettlebell Training Benefits
If you are wondering why you should get started on kettlebells, these are the reasons training with them is not only effective but also progressive.
Kettlebells are designed for use by beginners, intermediate and advanced exercisers, and athletes of all sports.
The training has benefits similar to those of cardio or strength training. It is a whole-body workout that is fun and rejuvenating if done correctly.
Full Body Workouts
Using kettlebells for a single exercise employs hundreds of muscles in your body. You target muscles in your arms, shoulders, chest, back, hips, thighs, and glutes with one single swing.
The versatility makes kettlebells ideal for burning calories, improving your metabolism, and any other benefit of working out.
Cardio Training
Another vital kettlebell training benefit is that it quickly raises your heart rate. It also helps you build muscle and strength. These are key features of a cardio workout.
The advantage of this cardio workout with kettlebells is that you do it all in a single workout instead of scheduling separate days for separate workouts in a traditional cardio workout.
Quick Workouts
Holding one single kettlebell, you can change from one exercise to another without the need to put it down.
Kettlebells are designed to help you achieve quicker results, and as such, you can perform several exercises with a single type of kettlebell, regardless of its weight.
It helps you save time and enjoy the full benefits of a quick and result-oriented workout.
Affordable Workouts
Perhaps my favorite kettlebell training benefit, you don’t have to be enrolled in a gym to achieve your goals.
Kettlebells are not expensive, and as such, you can buy one and use them from home.
The exercises you can perform with kettlebells are quite straightforward, and you can do them in the comfort of your home. All you need with kettlebells is a space large enough for you to swing your arms and sometimes feet.
If you love your privacy, then kettlebell training is your solution. Just buy one or two pieces and exercise from your house.
Improve Your Quality of Life
We have established that training with kettlebells makes up for a whole-body workout and in a short time.
There are many reasons you want to start working out; you maybe want to lose weight, tone your abs, reduce chronic pain, stop living a sedentary life, loosen tight muscles, correct your posture, or just love exercising. Kettlebells help you navigate your exercises, adding fun and adrenaline so you can reach your goals.
So, for whatever reason you want to work out, kettlebells will help you achieve your goals and lead a happy and content life.
Tips For Choosing The Best Kettlebells For Your Needs
As said earlier, kettlebells have different sizes, designs, and materials. You want to ensure you choose the best for your needs, whether working out from home or at the gym.
Grippable Handle
When choosing a kettlebell, you must pay close attention to the handle. Whatever the weight of the kettlebell, it is the handle that makes using it possible.
For this reason, go for a handle that offers you a good feel or grip. I found using a powder-coated handle played to my advantage, as it worked perfectly with a little amount of chalk.
Type of Weight
Another thing you should consider is the type of kettlebell you need. If you just want to exercise or just love weight training, the best option is the cast iron kettlebell.
However, if you intend to use one to train for a kettlebell competition, you should buy the competition kettlebell. It is designed for professional athletes in strict adherence to the American Kettlebell Association’s guidelines.
Kettlebell Size
An essential tip, however, is choosing the perfect weight. While other features are significant, it is the weight that defines how effective any kettlebell is for you.
As good as this piece of equipment is, it can cause you injury, or result in an unfortunate accident if you have the wrong weight.
Also, kettlebell training is a practice you can choose to do regularly. As such, you will need to invest in different weights to progress from one weight to the next continually.
That said, I will explain some basic kettlebell sizes for both men and women at various stages of their workout.
It is important to note that women have different requirements from those of men. This is because men have more muscle mass than women, and so, they need heavier kettlebells.
Kettlebell Weights For Women
If you are new to kettlebell training, you may need to start with a weight you can manage as you learn how to twist and turn while swinging the bell.
An adult woman can start training with a kettlebell not heavier than 18 pounds. This weight is only ideal if you have not trained with weights before, but you exercise regularly.
Prior experience with weight training gives you an advantage when transitioning to kettlebell training.
If you have lifted weights before or have trained with dumbbells before, you can start with kettlebells that are as heavy as 26 pounds.
Kettlebell Weights For Men
For an active man with no prior experience lifting weights, the ideal kettlebell weight to begin with is 35 pounds.
An adult man who has lifted weights before but wants to start kettlebell training, 44 pounds, and above is ideal.
Exercises You Can Perform With Kettlebells
These are exercises or movements you can easily incorporate into your daily workouts or even yoga for maximum benefits.
There are two types of exercises you can perform with kettlebells; ballistic exercises and grind movements.
Ballistic Exercises
These are fast and explosive movements. When doing them, what you feel more is the effect of the movements rather than the weight in your hands. They draw the power to swing the kettlebell from your hips and legs.
Some of the exercises you can perform are; one arm swing, one arm pull, alternating swing, high pull, two-arm pull, and many others.
Grind Movements
These exercises include slow and controlled movements and are much more similar to basic strength training practices.
Some examples of kettlebell training exercises you can perform in this category include squats, pushups, stiff leg and bent knee deadlifts, overhead press, figure 8s, and burpees.
Safely Using Kettlebells
There are amazing kettlebell training benefits you can enjoy when you get started. It is a fun, progressive, and versatile way of spicing up your workout routine.
That said, kettlebells can also injure you or cause damage to property if not used carefully.
Let me describe some simple safety guidelines you can follow when using the piece of equipment.
Adequate Space
Make sure you have enough space to perform the exercises. Kettlebell exercises include swinging the weights up and down, as well as rotating to the sides. Try the weights first to see if you have enough space before starting workouts.
Ensure you exercise in a safe environment. It is wise not to use this equipment near children as you can unintentionally injure them. Also, don’t use near gadgets or room features that can easily break should the kettlebell fall or roll.
Start small
Weight training is a big move in workouts. Thoroughly warm up before lifting to avoid injuries or strains. Also, start with light kettlebells to gradually train yourself and build muscle memory.
Safety
Wear gloves, use a wet towel, or use chalk to prevent the kettlebell from sliding and causing injury or destruction.
Summary
Kettlebells are very effective. The exercises you perform with them reward you with better stability, flexibility, core power, and strength.
The best thing about kettlebell training is that it doesn’t alter your fitness and lifestyle routines but, rather, only supplements your exercise efforts.
You can use the bell when exercising or doing yoga. With them, you will perform exercises and poses that help you stretch and loosen muscles in your body. This way, you are simply guaranteed of a better quality of life.
When I started using the kettlebells, I was not only struggling with weight, I was also suffering from periods of excruciating back pain.
However, by starting a regular workout and learning how to incorporate the bells, I have also gradually managed to eliminate back pain. I have even gradually toned my body to my desired weight and shape.
If you struggle with similar challenges, the kettlebell training benefits are immense. All you need to do is commit to the training. It might not be easy at first, but it is worth enduring once you start seeing positive results.
I recommend kettlebells for everyone who wants to start weight training. It is such a practical training that recruits of the Russian military even do it. The FBI Counter Assault Team and the Secret Service operators also use kettlebell moves in practice, which should also support its legitimacy as an effective piece of fitness equipment.
