Kettlebell workouts are a great way to build muscle mass and train the power of the glutes, legs, biceps, triceps, shoulders, in short, it is possible to train all the parts of the body that we are generally interested in training. Training with kettlebells will also allow you to lose weight.
So, not only your glutes, hamstrings, and upper body, but it’s also important to keep your core engaged for more benefits and a brilliant shape. Try incorporating kettlebell exercises into your training plan a couple of times a week to start seeing better results on your performance. Here are the best kettlebells to get started.
Content
- Here are the best kettlebells to get started
- Which weights to choose
- What are the best kettlebell exercises
- Swing
- Sumo
- How to use kettlebells for cardio
- The benefits of kettlebell weights
The first thing to consider when choosing a kettlebell weight is that it will most likely be heavier than you expect. This is because most kettlebell exercises, when done correctly, engage multiple muscle groups at the same time.
By employing more muscle groups at the same time, you will need a heavier weight to have a real challenge with yourself. This is also what makes kettlebell training so effective: you are able to use more weight while engaging large and small muscle groups, including stabilizer groups that help improve balance; and all thanks to a tool like the kettlebell.
It is also helpful to avoid using a weight that is too light, as it will not encourage muscle building.
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Amazon Basics – Kettlebell in ghisa, 16 kg
Amazon
36,94 € -
Sveltus Kettlebell fit viola 6 kg
Amazon
19,50 € -
Athlyt, Kettlebell, 4 kg, nero
Amazon
13,60 € -
Yaheetech 20 kg Kettlebell for Sports Fitness Gym in HDPE and Concrete with Non-slip Ergonomic Handle Muscle Building and Strength Training Sports Tool Black
Amazon
47,99 € -
Sveltus Kettlebell 4 kg, Unisex,
Amazon Yellow
€ 17.99 -
POWRX Kettlebell 10 kg – Ideal for »Functional Fitness« Exercises – Base with Non-Slip Rubber Pads + PDF Workout (Green)
Amazon
35,99 € -
wuuhoo® I Dwayne Kettlebells with Neoprene Cover I Solid Cast Iron Ball Handlebar with Neoprene Cover I Color-coded Weights I Swing Handlebar for the Home Gym 4 kg
Amazon
17,95 € -
Sveltus Kettlebell orange 8 kg
Amazon
30,63 €
Which weights to choose
- For women, a 4-5kg kettlebell and a good starting weight. Don’t worry if you try to pull it up and feel it is too heavy; after you start, and have tried the swings and cleans, you will notice that the weight can feel light depending on your level of training.
- For men, starting with a weight of 15kg might be fine. To some men, it may seem quite light compared to the weight that is used for the bench press, squat etc, however, the kettlebell will likely set muscles in motion that you have probably never used before.
A good strategy when buying the kettlebell is to try the weight by moving and simulating some exercises and flows to feel the resistance. What are the best exercises to do with the Kettlebell Swing
With feet shoulder-width apart, toes pointing out and knees slightly bent, hold the kettlebell using a two-handed grip on the handles, with arms outstretched in front to you. Keeping a straight back, push your hips back until the kettlebell is behind your legs. Squeeze your glutes to push your hips forward and swing the weight down to chest level. Swing the kettlebell back between your legs, sending your hips back, and bend your knees slightly. Repeat. Sumo
Grab a kettlebell and stand with your feet shoulder-width apart, with your toes pointing outward at approximately 45 degrees. Swing your hips back to squat and rest the kettlebell on the floor between your feet. Straighten your legs and stand up, lifting the weight to chest height. Reverse your grip by grabbing the sides of the handles, then push the kettlebell straight up. Lower it to the chest; grab the top of the handle and go back to the start. Repeat. How to Use Kettlebells for Cardio
Many of us are so used to the idea of ​​cardio being a certain way, that we forget that anything that requires a whole body effort and increases heart rate counts as a cardiovascular workout.
Kettlebell exercises are effective for increasing heart rate and maximizing the burning process and fat even after training, thanks to the variety of muscles involved and the explosive nature of the exercises, which ultimately trains the cardiovascular system and improves aerobic capacity. .
But when adding a kettlebell turns your cardio workout into an endurance workout
Keep yourself on a light weight and a few simple movements, this will allow you to keep your heart rate high and your body moving without straining your muscles. and overload the joints.
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Amazon Basics – Kettlebell in ghisa, 16 kg
Amazon
36,94 € -
Sveltus Kettlebell fit viola 6 kg
Amazon
19,50 € -
Athlyt, Kettlebell, 4 kg, nero
Amazon
13,60 € -
Yaheetech 20 kg Kettlebell for Sports Fitness Gym in HDPE and Concrete with Non-slip Ergonomic Handle Muscle Building and Strength Training Sports Tool Black
Amazon
47,99 € -
Sveltus Kettlebell 4 kg, Unisex,
Amazon Yellow
€ 17.99
The Benefits of Kettlebell Weights
Training with kettlebells will help you:
- Building on muscle mass;
- Develop the power;
- Improve the core;
- Improve cardiovascular activity.
Whether you want to lose weight, gain muscle mass or maintain your fitness, kettlebells are for you. Kettlebells take up little space and are therefore also suitable for home workouts. If you plan to lose weight, remember that exercise alone will not help you reach your fitness goal. Limiting calories is also very important.
Studies suggest it takes 3,500 calories to put on a pound of fat. So, for effective and sustainable weight loss, you need to burn more calories than you consume during the day. The amount of calories you burn each day is called total daily energy expenditure. Using kettlebells, you can perform various exercises that help burn a significant amount of calories. Plus, it also builds up muscle mass which further stimulates your metabolism to help you burn calories even when you’re not exercising. You can burn up to 400 calories in 20 minutes by doing kettlebell exercises.
We recommend that you also integrate exercises for bodyweight training, such as the plank.
