Kettlebells are different from dumbbells because the center of mass is located away from the hand in a kettlebell. This is why it is ideal for swinging exercises. Every exercise stems from the basic kettlebell swing. It is great for developing strengths in the posterior chain, back, shoulders, hamstring and glutes.
Why kettlebell?
You can do cardio and strength in one exercise. When you swing kettlebells, your heart rate can come up as quick and as elevated as it would from any form of jump training.
It is easier for the body because the flow from one exercise to the next is similar as the yoga vinyasa flows when done correctly. The smooth transitions make it feel more natural for your body.
Kettlebells can be worked into other exercise forms like HIIT, Tabata, cardio and strength training.
Exercises
Make sure you perform it correctly. It is important you are not squatting. It’s more a “hinge”. You have to watch out to never round your back. It is crucial to always maintain your posture when working out with weights.
THE RUSSIAN SWING
- Stand over the kettlebell with feet hip-width apart
- Chest up
- Shoulder back and down
- The kettlebell in line with the middle of your feet
- Swing the kettlebell to shoulder-height
THE GOBLET SQUAT
- Stand holding the kettlebell by the horns close to your chest
- Put feet slightly wider that the hips
- Squat down until your hamstrings are on your calves
- Keep your chest and head up and your back straight
It is important to choose the correct weight for you. To make sure it is the right weight for you, simply hold one by the handle straight out in front of you with both arms parallel to the floor. If you can do that easily, it’s too light. The kettlebell should be too heavy to comfortably lift in front of you.
