Kettlebells can be a fun and effective training tool. They were discovered back in the 18th century in Russia used mainly at the time to weigh crops. This evolved and kettlebells were seen being used in the circus by strongmen.
So what are kettlebells?
The dictionary definition for kettlebell is ‘a large cast-iron ball-shaped weight with a single handle’. Unlike a dumbbell where the centre of mass is always in the palm of your hand, a kettlebell’s centre of mass extends beyond the handle which requires more effort to move than a dumbbell of the same weight.
What exercises can be done with Kettlebells?
Kettlebells are very versatile and can be used for a whole range of exercises. You can get a full body workout using just a kettlebell and just about every exercise you can do with a dumbbell can be done with a kettlebell. Here are a few examples:
1. Squats - These are great for your glutes, quads and hamstrings. Adding a kettlebell whilst performing squats makes the squat more challenging and gives you a more intense and effective workout.
2. Deadlifts - Kettlebells are a perfect tool for performing deadlifts. The handle makes the weight easy to hold whilst you workout your glutes, quads and core.
3. Lunges - Forward and reverse lunges can be performed holding a kettlebell in each hand giving that extra resistance to your workout.
4. Kettlebell Farmers Walk - Holding a Kettlebell down by your side in each hand, walk forward quickly for a few steps then walk back to your starting position. This helps to strengthen your upper back and is a great way to burn fat.
5. Kettlebell swing - arguably the most well known kettlebell exercise. This exercise targets almost every part of the body, including your glutes, back, arms, quads and core.
6. One arm Kettlebell swing - This exercise helps build strength and muscle in the shoulder and arms.
7. Kettlebell snatch - another popular exercise which increases the heart rate builds muscle and strength and burns fat. Place the kettlebell on the floor between your legs. Squat down and grab the kettlebell by the handle then raise it up above your head then squat down and return the kettlebell to the floor and repeat.
Kettlebells are available in a range of weights so you can start lighter and build up to heavier weights as you get stronger. Use different weights to suit your choice of workout and your personal workout goals.