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The kettlebell is the weight with the handle at the top. Exercises with kettlebells often provide the development of many muscle groups at the same time. You can use kettlebells to strengthen your arms, legs or back muscles in a short time.
There are many different uses for strength training and cardio. You can use kettlebells to gain flexibility, strengthen your muscles, do cardio or simply lose weight. It improves both your muscle strength and cardiovascular fitness.
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How much should the kettlebell weigh?
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How much should the kettlebell weigh for those just starting out?
Fitness experts recommend using the kettlebell with the following weights if you’re just starting out or haven’t used it before:
- For women: 3 – 7 kg
- For men: 6 – 12 kg
Using a light kettlebell until you get used to different forms of exercise will make it easier for you to learn the movements correctly and reduce the risks of negative situations. You can increase your weights after you are successful in each move.
For people who want to do sports with a kettlebell for the first time, how much should the kettlebell weigh?
If you are intermediate to advanced in strength training, it is recommended to use the following weights:
- For women: 8 kg
- For men: 16 kg
Try to do these exercises two or three times a week. Start by doing six to eight repetitions of each exercise first. Aim to add more reps each week, then work to add more muscle groups as you get stronger.
1. Deadlifts
These exercises target the gluteal muscles in your hips (glutes), the large muscles in the front of your hips (quadriceps or quads), and the muscles in your back.
How are deadlifts done?
- Put your feet shoulder-width apart.
- Place a kettlebell just outside each foot on the floor.
- Pull in your abs and lower your shoulders along with your shoulder blades.
- Push your hips back and bend your knees to reach the kettlebell handles.
- Hold the kettlebells firmly, keeping your arms and back straight.
- Slowly straighten your body until you stand upright.
- Pause and breathe before bending down again.
- Repeat 6 to 8 times. Do 1 set to start. As you get stronger, you can work up to 3 to 4 sets.
2. Kettlebell swing
Although the kettlebell works the arms and shoulders, it works the gluteal muscles (glutes) and the large muscles on the front of your hips (quadriceps or quads) more. This exercise is an excellent exercise to increase both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do most of the work, the hips and legs will do most of the effort.
Use a light kettlebell initially to get used to the movement and technique. Once you get used to this exercise, you can switch to a heavier weight. Be sure to hold the kettlebell firmly throughout this exercise.
How to do kettlebell swing?
- Stand with your feet shoulder-width apart and place a kettlebell between them.
- Engage your abs and lower your shoulders.
- Push your hips back and bend your knees.
- Hold the kettlebell firmly with both hands.
- Exhale as you move the kettlebell up to make it swing upwards in front of you.
- Continue raising the kettlebell, swinging until your arms are parallel to the floor.
- Swing down the kettlebell and your body and bring it back between your legs.
- Repeat for 20 seconds. Rest for 10 seconds, then repeat for another 20 seconds. As you get stronger, try to do 6 to 7 sets of 20 seconds each.
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3. Kettlebell goblet squat
The squat is a great exercise that works the lower body. It provides the development of leg, calf and abdominal muscles, especially quadriceps femoris muscles. Using a kettlebell while squatting increases the strain and makes the muscles stronger.
How to do kettlebell goblet squats?
- Keep your feet slightly wider than shoulder-width apart.
- Place the kettlebell between the toes.
- Grasp the sides of the kettlebell with your hands. Bend your elbows and raise them to chest level.
- Bend both knees so that your calves are parallel to the floor. You will be bent at the knees and elbows. Also, keep your back straight.
- Lift the weight up and down using your leg muscles. Keep your back straight during the exercise. Do the exercise of raising and lowering the kettlebell using your leg muscles.
- Repeat this 6 to 8 times. Do 1 set to start. Work up to 3 to 4 sets as you get stronger.
4. Kettlebell walking lunge
It is the walking exercise that enables the development of your hip and hamstring muscles, together with a kettlebell.
How to do kettlebell walking lunge?
- Stand on your feet.
- Grasp the handle of the kettlebell on both sides. Bring it close to your chest. Keep it close to your chest.
- Keeping your right foot in place, slowly step forward with your left leg, bending your knee. Make sure your left knee doesn’t reach over your toes. Your left knee and left foot will be perpendicular to the floor.
- Pause for a few seconds, then push your body up and bring your right foot next to your left foot.
- Continue alternating feet with each move. Do 1 set of 6 to 8 reps on each leg to start. Aim to do 3 to 4 sets as you improve your fitness.
5. Russian twist
It is a great exercise to work your chest and abdominal muscles. It strengthens the muscles extending from your hips to your rib cage and the anterior abdominal muscles. The Russian twist can be done with a kettlebell, dumbbell, barbell plate, or any other weight.
When you do this exercise with weights, make sure you grasp it well so that the weight does not drop on your stomach.
How to make a Russian twist?
- Sit with your legs bent and feet parallel to the floor.
- Holding the kettlebell handle with both hands, lean back so that your waist is at about a 45-degree angle to the floor.
- With your heels a few inches off the floor, rotate the torso from right to left, moving the kettlebell slightly to the right and left over your body.
- Move from side to side 6 to 8 times.
- When you complete your repetitions, return to your starting position.
- Do 1 set to start. Try working out 3 to 4 sets as you build your fitness and strength.
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6. Kettlebell push up
Push up help develop chest, triceps and abdominal muscles. Be sure to keep your wrists in a neutral position. Be wary of ankle injuries and sprains. Stop doing push-ups if your ankles are not able to support your weight or are not strong enough to perform the exercise.
How to do kettlebell push up?
- Place two kettlebells about shoulder-width apart on flat ground.
- Grab the handle of each and take a pushup position.
- Keeping your back straight and your upper skin firm, lower your body towards the floor.
- While holding the kettlebell, exhale and push your body back up to the starting position.
- Make sure your back is straight. There should be no arches in your waist or back. The hip should not be raised or sunken. From the heels to the shoulders, the body should be straight.
- Repeat 6 to 8 times and do 1 set at the beginning. Aim for 3 to 4 sets of push-ups as you get stronger.
7. Kettlebell shoulder press
Shoulder press with kettlebell targets not only your shoulders but also your triceps.
For this exercise, be sure to use a weight that you can safely lift and lower.
Be careful not to injure your shoulder or head by going under a weight that you cannot lift.
How is the kettlebell shoulder press done?
- Put your feet shoulder-width apart.
- Hold the kettlebell by its handle so that it rests on the outside of your shoulder. The palm of your hand should be facing your chin.
- As you exhale, push the kettlebell up. Keep your arm perpendicular to the ground and almost straight.
- Slowly lower the kettlebell to the starting position, keeping your wrist and forearm in a neutral position (without contracting) and keeping your elbow close to your body.
- Do 6 to 8 reps on one arm. Then change your arm.
- As you get stronger, try working 3 to 4 sets of each arm.
Benefits
There are many benefits to exercising with kettlebells for both men and women of all age groups.
- When done regularly, it is effective in maintaining the vitality of the cardiovascular system and increasing muscle strength.
- It increases muscle mass and grip strength.
- It can help improve your posture and balance.
Adding these exercises to your schedule is affordable and can be easily done almost anywhere. All you need is one or two kettlebells and enough space to do the exercises.
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Security recommendations
If you are new to exercising with kettlebells, start slowly. Take the time to learn how to do each exercise and its technique correctly. More important than lifting heavier is lifting it right.
- Kettlebells tend to swing, get used to the sensations and movements in your hands before using one. Use gloves. Pay attention to your wrist.
- Start with light weights first. When your current weight is easy for you in terms of technique and exercise, you can increase the weight.
- Do not hold your breath during the exercise. Keep breathing. Inhale as you lift the weight and inhale as you lower the weight. In short, give your soul where you have difficulty.
- If you feel sudden or sharp pain, stop immediately. A little bit of pain after training is normal, but you shouldn’t feel any sudden, sharp pain while exercising.
If possible, consult a certified personal trainer at your local gym or fitness center to demonstrate proper form for kettlebell exercises.
Exercising with kettlebells may take some getting used to, but working with them is a highly effective way to improve your muscle strength and cardiovascular fitness.
Another benefit of doing these exercises is that you can work several muscle groups at once with a single kettlebell.
They’re also small enough to use anywhere, and you usually don’t need much space to do these exercises.
