Kettlebells are an excellent addition to any workout routine. They're versatile, portable, and easy to use, which makes them ideal additions to group fitness classes or home gyms alike. Kettlebells can improve strength and power by increasing the amount of weight you can lift while improving the ability of your core muscles and stabilizers. But what are kettlebells exactly? Why should I use them instead of regular dumbells? And how do I get started using them? In this article, we'll introduce you to kettlebells, explain why they're great for building total body strength & cardiovascular endurance at the same time (in less time than traditional workouts), and teach some basic exercises with a kettlebell including how much weight is right for beginners as well as advanced exercisers alike!
The history of kettlebells is a long one, but it's not as important to know all the details as it is to understand why they're so effective. Kettlebells were originally used by Russian farmers and military personnel, who would swing these weights around in their free time for fun. Eventually, people started using them as part of their workouts because they found that they helped build strength and endurance--which made sense since swinging heavy objects around requires both!
Kettlebell Exercises to Improve Strength and Increase Power
10 Kettlebell Exercises to Improve Strength and Increase Power
- Military press: This exercise works your shoulders, triceps, and chest muscles. Stand with feet shoulder-width apart and hold the kettlebell in both hands above your head. Lower the weight behind you until it's at eye level, then press back up again. Do this for 10 repetitions before resting for 30 seconds between sets (doing one set equals one round). If you're new to lifting weights or have never used a kettlebell before, start with five pounds (2.3 kg) for women or eight pounds (3.6 kg) for men; if not new but still relatively inexperienced in weightlifting--or if you want more of an intermediate challenge--try going up to 10 pounds (4.5 kg) or 12 pounds (5 kg). As always when using any kind of equipment, consult a trainer before starting any program so they can help determine which exercises will best suit your needs!
The Swing
The swing is one of the most popular kettlebell movements and for good reason. It's a full-body exercise that strengthens your core, back, and shoulders while also burning fat and building muscle. The key to mastering this exercise is learning how to engage your hips so they move first, followed by your arms and shoulders (not the other way around).
Here are some tips:
- Keep your feet flat on the floor throughout the movement--don't let them come off! This will help you maintain balance throughout all phases of the swing.
- Make sure that when you're starting out with two kettlebells as we did here in this video series' introduction video, make sure both bells are touching each other at all times during each repetition as well as between reps; if one bell gets ahead or falls behind during any part of its path--especially during its upward phase--then stop immediately so no injury occurs while swinging improperly weighted equipment around with reckless abandon (we don't want anyone getting hurt!).
The Clean and Press
The Clean and Press is a great exercise for building strength in your upper body, shoulders, and core. It's also an effective cardio workout because it gets your heart rate up quickly. To do the clean and press:
- Grab a kettlebell by its handle with both hands, holding it at arm's length in front of you with palms facing each other. Your feet should be about shoulder-width apart with knees slightly bent.
- In one smooth motion lift the kettlebell up to chest height while keeping your arms straight. Then press it overhead until arms are fully extended above the head (do not lock elbows). Lower back down again slowly until the bell rests against the shoulder blades before repeating. The clean and press can be done standing or sitting on the floor if needed.
The Deadlift
The deadlift is a great exercise for building strength and muscle tone. It targets the hamstrings, glutes, lower back, and upper back muscles. If you are just starting out with kettlebells or weight training in general it's important to start with lighter weights until you get used to the form of each exercise before progressing to heavier kettlebells.
Once you've mastered proper form on basic moves like squats and lunges (see our other articles), you can begin adding deadlifts into your routine--but only after consulting with your doctor about whether or not this move is safe for you!
The Squat to Press
The squat-to-press is a great full-body exercise. Start in a squat position, then press the kettlebell overhead and lower it back down to your shoulders. Return to your starting position and repeat this movement for 10-12 repetitions. Keep your upper body straight, abs tight, and breathe in as you lower the kettlebell and breathe out as you press it overhead.
Other Exercises You Can Do With a Kettlebell Include Lunges, Push Ups, Wrist Strengthening Exercises, and More.
Other exercises you can do with a kettlebell include lunges, push-ups, and wrist-strengthening exercises. Here are some examples of other exercises that use kettlebells:
- Lunges - Stand with feet hip-width apart and hold the kettlebell in front of your body at chest level. Step forward with one leg and lower into a lunge until both knees are bent 90 degrees (or as far as comfortable). Pause for two seconds then return to starting position. Repeat on the opposite side.
- Pushups - Place hands on the floor in pushup position; keep back straight throughout the movement; keep core tight throughout the movement; exhale as you lower yourself toward the floor until arms are extended but not locked out completely (shoulders should be above wrists); inhale as you rise back up until elbows lock out again before repeating again if desired or switching sides after completing one set per side by stepping off the floor before doing another set per side so there is no break between sets since this helps maintain momentum while working out which increases calorie burn rate during exercise sessions due to increased heart rate caused by exertion levels being higher than normal when working out hard enough so make sure not take breaks too long if possible since this could result in slowing down progress over time due
Conclusion
Kettlebells are a great way to get in shape and stay fit. They're easy to use and can be used anywhere. You don't need any special equipment or even an expensive gym membership! All you need is a kettlebell, some space, and time on your hands (or maybe even just one hand).
