Sometimes it’s all in the design. One trip to the gym and you’ll quickly learn that weights come in many forms. The kettlebell, with its handle and bottom-heavy design, begs to be used for dynamic and unique workouts that dumbbells and barbells simply can’t deliver.
This is one of the few instances in which an asymmetrical shape and uneven weight distribution come in handy, making kettlebells perfect for swinging, double-handed movements and stability. At once, because you have to keep control of the uneven weight, you’ll put your coordination, your core strength, your back and a ton of other muscles to the test. Instead of targeting one muscle group, as some weights allow, kettlebells challenge the entire body, allowing you to get a cardio and strength workout at the same time, torch calories, and cut down on your workout time.
Ahead, discover the greatness and versatility of kettlebells.
What Is a Kettlebell?
Kettlebells look like a cannonball with a handle, or a ball with a flat base connected to a handle, and are typically made of cast iron or cast steel. The unique shape of a kettlebell is one of the reasons why it’s so effective. They have an odd center of gravity that requires you to recruit your stabilizing muscles to do traditional exercise moves.
They’re a great piece of workout equipment to use to burn a lot of calories in a short amount of time. One study found that during a twenty-minute kettlebell workout, participants were burning about 20 calories a minute. (That’s like running a six-minute mile.) Which means you can slash the length of your workout and get in a solid sweat in less time.
Benefits of Kettlebells
Kettlebells are a great investment for your home gym because they give you a lot of bang for your buck. Not only are they a strength-training tool, but they also allow you to get in a cardiovascular workout while you’re at it. The cardio comes from the swinging motion you can perform with the weight.
There is a large variety of exercises you can do while holding a kettlebell, such as making core and ab exercises more challenging. You can also work your arms and upper body by holding the kettlebell in one hand and using it like a dumbbell.
But what makes kettlebells such an effective piece of equipment is the odd center of gravity that requires you to recruit stabilizing muscles to do traditional exercises. This turns every exercise, whether it's an upper body, lower body or cardio exercise, into a full-body workout that fires up the core.
Several studies have shown that kettlebell training can improve strength and endurance, and the special weight is especially good for developing a solid core and strengthening the back.
Plus, they’re easy to use at home because you only need one for an effective workout. And you can hide it behind your couch, under your bed or tuck it in the corner of a closet.
Kettlebells vs. Dumbbells
So you may be wondering, what’s more effective: dumbbells or kettlebells? The answer really comes down to user preference. Kettlebells do provide a better cardio workout because of the swinging action and extra movement involved in the exercises. (But it is possible to mimic many kettlebell exercises using a traditional dumbbell if that’s what you have available). Kettlebell exercises also activate all of the muscles in the back of the body in a way that dumbbells do not. Plus, since the weight isn’t balanced like a dumbbell, your body needs to work harder to stabilize your core because the center of gravity constantly changes.
Bottom line: If you are looking to increase your muscle mass or strength, go for dumbbells. But if you’re looking to improve your endurance and get your heart rate up, give kettlebells a try.
How To Use a Kettlebell
How you hold a kettlebell will depend on the exercise you are performing. Some exercises, like kettlebell swings or rows, require you to hold the bell by the handle so that it is hanging down toward the ground. For other exercises, like windmills and push presses, you will hold the bell above your head, letting the large part of the bell rest on the back of your wrist. You can also flip the bell up so that you are holding on to the handle with your fist pointed up and balancing the weight above it, like in a halo.
It’s important to note that kettlebells can be stressful on the joints, so they’re not intended to be used for high repetitions. And remember, as with all strength training: form is key. Start slow and really master proper form before speeding up the movements. And be sure to keep your core engaged throughout every exercise to avoid putting stress on the lower back.
Kettlebell Exercises for a Full-Body Workout
Grab a kettlebell and give these exercises a try.
Kettlebell Swing
Stand with your feet shoulder-width apart. Hold onto the kettlebell at the top of the handle with both hands. Bend your knees slightly and let the kettlebell hang down between your legs. As you squeeze your glutes, swing the dumbbell up to chest height. Be sure to keep your back straight. Come back to the starting position, and repeat 10 times.
Russian Twist
Sit on the floor and bend your knees with your feet resting on the floor (lift your feet slightly off the mat for a more advanced move). Hold the kettlebell at chest height. Begin slowly rotating from side to side, keeping your lower body and core still. Reach the kettlebell toward the floor on each side. Repeat 10 times on each side.
Good Mornings
Stand with feet shoulder-width apart. Hold the kettlebell at your chest with a slight bend in the knees. Hinge forward at the hips keeping the kettlebell hugged in against your body. Feel the stretch in the hamstrings and glutes, leaning forward until your body is parallel with the floor, then slowly raise back up. Be sure to keep your back flat and allow your head and neck to stay in a neutral position by setting your gaze a few feet in front of you. Repeat 10 for repetitions.
March in Place With Single Arm Hold
Stand tall with your feet hip-width apart. Hold the kettlebell in one hand. Raise that hand straight above your head and slowly march in place, trying to bring your knees up to a 90-degree angle (or lower if raising higher is difficult). Perform 10 marches on each side for 20 total repetitions.
Push Press
Stand with your feet shoulder-width apart. Hold the kettlebell in your right hand with the elbow bent at shoulder height. Perform a simple half squat, bending your knees just a little bit. As you stand back up to the starting position, press the kettlebell over your head in a quick thrusting motion. Hold for a second, and then return your arm to the original position. Complete 10 reps and then perform on the other side.
Windmill
Stand with feet hip-width apart. Hold the kettlebell in your right hand at shoulder height, and then extend the weight overhead until your arm is fully extended. Turn your left foot out and angle your hips slightly to the right. Engage your core and hinge at the hip to reach your weight-free left hand toward your left foot. (Think of using your free hand to trace a path from your left thigh to the knee, then the calf, and finally the ankle.) Keep your kettlebell as steady as possible over your head and your gaze fixed on it (it helps!) before slowly returning to the starting position. Repeat for 5 to 10 reps on each side.
Staggered Stance Row
Hold your kettlebell in your right hand with your arm at your side. Step forward with your left foot. Bend both knees to rest your left forearm on top of your left thigh. (Rest lightly, though, not with your full body weight.) Engage your core and make sure your torso is at a 45-degree angle to the floor. Pull the kettlebell up to rib height in a rowing motion, keeping your elbow close to your side and your core engaged. Hold for a moment and then return to the starting position. Repeat for 5 to 10 reps and then switch sides.
Romanian Deadlift
Stand with your feet hip-distance apart. Add a slight bend to your knees. Grab the top of the kettlebell with both hands, allowing it to hang in front of you. Tuck your pelvis in to engage your core, and be sure to keep your back straight as you drive your hips back and allow your torso to fall forward. Keep the kettlebell close to your legs, almost touching, as you lower down slowly. When your hips can’t push back any further, pause, then return to the starting position. Repeat for 10 repetitions.
Halo
Start standing with feet hip-width apart. Hold both sides of the kettlebell handle with the bell portion facing up rather than down. Lift the kettlebell to eye level and carefully circle it around your head. You should feel the shoulder muscles engage. Maintain a tight core as you slowly move the kettlebell around your head back to the starting position. Repeat for 10 repetitions, then perform 10 repetitions in the opposite direction.
Floor press
Lie flat on your back with your knees bent. Grab the kettlebell in one hand by the handle. Extend your arm straight up to the ceiling with your palm facing away. Slowly lower the bell down until the back of your arm touches the floor. That is one repetition. Repeat for 10 repetitions and then switch sides.
