Your Complete Guide to Kettlebell Strength Training
Are you looking for a way to get fit and strong without spending hours in the gym? Kettlebell strength workouts may be the answer. Kettlebells offer an effective and efficient way to get a full-body strength workout in a short amount of time. We'll explore the benefits of kettlebell training, provide an overview of the different types of kettlebell exercises and offer a few sample workouts to get you started. So, if you're ready to build strength, tone your body and increase your overall fitness, read on to learn more about kettlebell strength workouts.
Why are kettlebells great for strength building?
Allows for a full range of motion
One of the primary reasons kettlebells are great for strength building is that they allow for a full range of motion. Unlike barbells and dumbbells, which are limited to a certain range of motion, kettlebells allow for more flexibility and variation in exercise movements. This means that you can target different muscle groups in a variety of ways, allowing for better overall strength gains.
Allows for a greater degree of intensity
Kettlebells can be used with heavier weights and at higher reps, allowing for more intense workouts. This can help increase your muscle growth and strength gains.
Great for developing power and explosiveness
The nature of kettlebell exercises — swings, snatches, and jerks — means that you are combining strength with speed, which is a great way to develop explosive power. This is especially beneficial for sports that require short bursts of power, such as CrossFit, football, and rugby.
Accessible and affordable
Compared to barbells and dumbbells, kettlebells are relatively inexpensive and can be used in the comfort of your own home. They are also small, meaning you don’t need a lot of space to use them. This makes them a great choice for anyone looking to build strength without having to invest in expensive gym equipment.
Selecting the correct kettlebell
Consider your fitness level and goals
Are you a beginner looking to get into shape? Or are you an experienced lifter looking to increase your strength and power? Different kettlebells are designed to help you reach different goals, so make sure the one you select matches what you’re looking to accomplish.
Decide on a weight that’s appropriate for your level of experience and strength
Women should generally start with a lighter weight (8-15 lbs) while men should begin with a heavier weight (15-40 lbs). Additionally, think about how often you plan to use the kettlebell. If you’re using it frequently, investing in an adjustable kettlebell that you can gradually increase the weight on is a good idea.
Decide on the type of kettlebell
The most common options are cast iron, steel, and vinyl. Cast iron kettlebells are the most durable and are typically the most expensive, but they may be too heavy for beginners. Steel kettlebells are more economical and can be easier to move around the gym, but they aren’t as durable as cast iron. Vinyl kettlebells are the lightest and most affordable option, but may not last as long as their metal counterparts.
Consider the shape and design
Finally, consider the shape and design of the kettlebell. Different shapes can help you get the most out of certain exercises and make them more comfortable. For instance, if you’re doing a lot of overhead presses, you may want to select a kettlebell with a wider handle.
Can you lose weight with kettlebells?
Kettlebells are a great way to add a new level of intensity to your workout routine and help you lose weight. As you do kettlebell exercises, you’ll be working multiple muscle groups in your core, arms and legs at the same time. This increases the intensity of your workout and helps you burn more calories and fat. Plus, the swinging motion will help you build strength and endurance, which is important for weight loss. So if you’re looking for a way to break through a weight loss plateau or just add some variety to your routine, kettlebells are a great option to consider.
Other benefits of kettlebell training
Endurance
Kettlebell exercises are great for increasing endurance and helping you to keep going for longer. The exercises are dynamic and involve a range of movements that help to build endurance and keep your body challenged.
Power
Using kettlebells helps to increase power and explosive movements. This is great for athletes who want to improve their performance and for those who are looking to add some variety to their workouts.
Core stability
Kettlebell training helps to increase core stability. Many kettlebell exercises involve the whole body and require you to bring your core into the movement. This helps to strengthen and stabilise your core, which is important for overall health and physical performance.
Fat burning
Kettlebell exercises are great for burning fat. The high-intensity nature of the exercises helps to burn fat and calories.
3 kettlebell workouts for strength
Kettlebell swing
The kettlebell swing is a great exercise for building strength in both your upper and lower body. To perform a swing, start by standing with your feet shoulder-width apart and hold the kettlebell with both hands in front of your thighs. Keeping your arms straight, swing the kettlebell up in a wide arc until it reaches your chest height, then swing it back down to the starting position. This exercise is great for developing power and explosiveness in your muscles.
Kettlebell press
The kettlebell press is an effective move for strengthening the shoulders and building overall upper-body strength. To perform a press, start with the kettlebell in the rack position and press it up towards the ceiling until your arms are straight. Then slowly lower the kettlebell back down to the rack position. This exercise is great for building shoulder strength and stability.
Kettlebell Turkish get up
The Turkish get up is a great exercise for strengthening the core and improving overall stability. To perform a Turkish get up, start with the kettlebell in the rack position and slowly lift your chest off the floor while maintaining control of the kettlebell. Once you reach a standing position, slowly lower the kettlebell back to the starting position. This exercise is great for increasing balance and stability as well as building core strength.
Wrapping up
In conclusion, strength training with kettlebells is an effective way to build strength and improve overall fitness. It is a fast, efficient, and effective form of exercise that can be used for both sports and everyday activities. Kettlebells are a great way to challenge your body and build strength and stability. With proper instruction and technique, kettlebells are a safe and effective way to reach your fitness goals.
Powertrain adjustable kettlebells are versatile and easy to use, making them a great choice for anyone who’s new to kettlebell strength training. With six cast iron weight plates, it can be adjusted to your preferred resistance in seconds. Shop now and get yours today!
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