August 03, 2016


Kettlebell training is the most accessible and practical training. Everyone can benefit from it, from the elite athlete that’s looking for an edge, to the fitness newbie looking to get fit.

The dynamic movement involved in kettlebell training gets your heart rate up and challenges every muscle in your body. And if you’ve been doing the same workouts for a while now, this type of training can be a breath of fresh air in your exercise routine.


What is a kettlebell?

A kettlebell is a cast iron ball with a handle attached to the top of – a cannonball-shaped workout tool.  

Their design makes them different from training with dumbbells because their weight is not distributed evenly, so you need to counter balance and stabilize it during your workout. The center of gravity does not lie in your hand but outside of your hand, which means it can change depending on how you’re holding it and moving it.

The weight of a kettlebell ranges between 9 to 105 pounds – women usually grab between 17 and 35lbs, while men go for 35 to 70lbs or more. The weight you use should vary depending on the exercise you’re performing. Reps and sets for kettlebell exercises depend on intensity and fitness levels, but generally it’s recommended that you aim for 3 to 5 sets of 10-30 reps.


What is kettlebell training?

Kettlebells offer a different kind of training using dynamic moves that target almost every aspect of fitness – endurance, strength, balance, agility and cardio endurance. The training is challenging, efficient and there’s only need for one piece of equipment.

The idea behind kettlebell training is to hold the kettlebell in one or two hands and go for a variety of swings, presses, or pulling motions. This type of training helps you stabilize your body, engage your core in an efficient way, it gives you the body movements that are often missing with other types of training, and it focuses on endurance, power and dynamic movements.


The benefits of kettlebell training

  • It’s enjoyable, fun and varied, never boring
  • Combines cardio and strength training
  • It provides functional strength without the monotony of isolated reps
  • Time efficient – you can squeeze multiple fitness components in the same session, such as cardio, strength, balance, power, endurance, stability and flexibility, and because of its intensive nature, the workout duration must be kept short.
  • Great for fat loss – it’s a strength training workout that’s creating dense muscle mass that burns calories all day long and increases your resting metabolism.
  • It’s challenging
  • Strengthens every muscle from head-to-toe – because it consists of whole-body movement exercises
  • Low risk of injury – kettlebells strengthens the tendons and ligaments, making the joints tougher and less-susceptible to injury.
  • Improves coordination and agility
  • Better posture and alignment – many of the exercises work the postural muscles in a very effective way.
  • Helps build a lean, muscular physique – the training creates broad shoulders, defines abdominals, builds arms, and pares down the waist.
  • Extremely versatile – it helps lose weight, build muscle, enhance sport performance or maintain fitness level, as well as improves quality of life as you age – all with one simple tool.
  • Unifies your body - every swing, lift, or press engages many joints and muscle groups forcing the body to always work as a unified whole.
  • Increases coordination and mental focus – you can’t do it mindlessly, at each movement you need to be focused.
  • You can train anywhere
  • Helps you become more efficient at other types of exercise
  • The exercises are simple and the workouts are straight forward
  • Offers gentle rehabilitation – kettlebell training is so simple and flexible that it merges well with physical therapy routines
  • Cures low back pain – because the glutes and all the hip muscles are strongly emphasized with kettlebell training, they get much stronger. When you’re not firing your glutes when you lift or extend your hip, you are compensating by overusing your lower back muscles which were not intended to do the job of your glutes.
  • Helps your shoulders – kettlebells are famous for curing bad shoulders because they provide the three things a shoulder needs: mobility, stability and strength.
  • Corrects imbalances – kettlebell training will reveal the weak parts of your body


If you want to get a leaner, tighter figure without spending much time and you’ve seen these handled weights at your gym but avoided them because you didn’t know what to use them for, well now you know. Here’s a video with the 7 most important kettlebell exercises you can do starting today. However, don’t just start throwing weights around – make sure you help your body with a proper warm-up.


Credit to RdellaTraining

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