Kettlebells have been getting a lot of attention recently and for good reason: They’re easy to use, they are awesome for burning fat and building muscle, and you only need a single kettlebell to get in a good workout, making it an ideal routine for anyone who prefers working out at home but doesn’t want to spend a ton on equipment or take up too much space. Let’s look at some kettlebell basics.
What Is Kettlebell Training?
Kettlebell training involves pressing, pulling, and swinging kettlebells to target various areas of the body. Kettlebell exercises can be done as a warmup or as your entire workout.
Benefits of Kettlebell Training
Hey, Nice Form
Kettlebells are unique because of their shape and weight distribution. They naturally activate your muscles and require strict form. You’ll notice if you aren’t doing the workout correctly, but most of the time, you will be without even thinking about it.
Consider Your Core Engaged
During a kettlebell routine, you’ll find that you’re consistently stabilizing your body with your core to control your movements. So even when you’re not intentionally targeting your core, you still engage it.
Full-Bodied
Kettlebell workouts target legs, arms, abs, shoulders, back, and more!
User-Friendly
Kettlebells easily transfer from your living room to the beach, the park, and everywhere in between. And while you can purchase an entire set, you really only need one.
Choosing a Kettlebell
There are a ton of kettlebell options out there. Here are a few tips for shopping for kettlebells.
Note the Handle
The last thing you want is a kettlebell with a handle that is too thick. When trying them out, make sure you can wrap your fingers around the handle. If not, you risk tiring out your forearms very quickly.
Base Check
Some kettlebells have naturally flat bottoms, while others have attached rubber or plastic bases. We recommend selecting one with natural flatness. Bases can get uncomfortable during workouts because they can dig into your skin.
Beware of Sharp Edges
Before purchasing, give your kettlebell a thorough once-over and ensure there are no sharp paint chips or nicks that could cut your hands.
Got Sweaty Hands?
Avoid vinyl or plastic bells because they can get slippery. And you don’t want to drop these on your toes!
More Kettlebell Tips:
- As you begin working out with kettlebells, take time to master each move before continuing to the next.
- Watch yourself in the mirror as you work out to keep your form in check.
- Keep your spine neutral and your core engaged throughout your entire workout.
- Don’t forget to breathe!
- Stay in control of your motions. If you don’t feel like you’re controlling the bell, try a lighter weight. If you can toss your bell around with no resistance, try a heavier weight.
- Wear flat shoes to keep your balance.
- Regarding your footing, bear your weight on your heels, not your toes. When you do this, you won’t have to think about your spine and core as much, and your body will naturally be doing what you need it to do.
- Keep your grip relaxed to avoid straining your hands, wrists, and elbows.
- If your form or motion doesn’t feel right, stop.