Want to try working out with kettlebells? Here are the basics for getting started.
Kettlebell workouts have become extremely popular in the past few years, partly due to several unique benefits.
First of all, the smooth but strenuous movements help to not only build strength, but improve flexibility, enhance endurance, and burn fat due to cardio exertion. They also provide a full-body workout that’s easy to do anytime and anywhere – all you need is your kettlebell!
So what can you expect from a kettlebell workout? Here are the basics:
Kettlebells are a type of weights that are shaped like a ball with an easy-to-grip handle (so they look a bit like a bell). The actual weight of each kettlebell can vary from 5 to over 100 lbs. This makes them ideal for both beginners and advanced fitness fanatics.
The workouts consist of dynamic movements and offer a challenging but efficient form of exercise. While there are many different types of workouts you can do with kettlebells, the basics include kettlebell swings, presses and squats.
With kettlebell Swings for example, the kettlebell is held in one or both hands and it is swung in a particular direction.
One of the most common is the one arm swing, where you stand with your feet hip distance apart and hold the kettlebell in one hand. You then gently squat down as you swing the kettlebell between the legs, back to around hip level.
Beginners should start with a light kettlebell that is easy to handle and as you get more comfortable with the exercise, you can move on to swinging the kettlebell to shoulder level.
The Difference Between Kettlebells and Dumbbells
Due to the unique shape of the kettlebell, the way you use them will be slightly different from dumbells. For example, one of the main differences between kettlebell and dumbbell workouts is that kettlebell workouts typically involve a lot more repetitions. They also use more swinging motions than dumbbells.
Kettlebells also provide more of an aerobic workout and also target more muscles simultaneously. Therefore, many people find kettlebell workouts to be a lot more difficult and challenging compared to dumbbell workouts.
Can Anybody Use Kettlebells?
While kettlebell workouts can be tweaked to suit beginners, intermediate and advanced fitness levels, those with back or shoulder problems do need to be cautious. If you do have issues with these areas, you should seek advice from a professional trainer or doctor as doing a kettlebell workout incorrectly could prove dangerous.
The great thing about kettlebell workouts is the fact they do have fantastic health benefits when done right. If you don’t have any current health problems or injuries, now is a great time to try this effective, enjoyable form of exercise!