Guide To Buying A Kettlebell

Yes, it can. Kettlebells are amazing tools to help you lose weight if you incorporate them into your workout routine. Exercises like squats, swings, and shoulder press are great at increasing your metabolism rate and working your muscles. The more your muscles are stressed, the easier it is to lose weight. Combine an intense kettlebell workout with a strict balanced diet and you will begin to see improvements.

You can use the kettlebell to do several exercises that you normally using barbells and dumbbells. Some exercises that are excellent for strength training are:

• Squats
• Deadlifts
• Lunges
• Kettlebell swings
• Crunches
• Push presses

Tricep presses

Doing a combination of some exercises with the kettlebell can improve your strength and agility.

• Combine Front squats and high pull to focus on your lower body.
• Do Romanian deadlift and kettlebell swings in alternation to work your back.
• Finish with Renegade Row and Clean and press.
• For weight loss, do a combination of Goblet squats, One-arm kettlebell row, and reverse crunch.

1. Stand with your legs shoulder-width apart and hold the kettlebell with your right hand.
2. Now lock out your elbow and swing the kettlebell overhead. Make sure your shoulders are drawn back and your core is braced.
3. Lower the kettlebell down and continue the motion. Bend your forearm and extend the elbow to let the kettlebell use gravity to go down.
4. When it is near your thighs, hinge your hips and let the kettlebell go between your legs.
5. Straighten your hips and use the explosive motion to swing the kettlebell back up by pulling your elbow straight up.
6. When the kettlebell is in its highest position, pause for just a moment and then let the kettlebell fall again.

1. Place the kettlebell on the floor and stand in front of it with your feet at least shoulder-width apart.
2. With the spine in a neutral position, get into a squat position and grab the kettlebell.
3. Raise your body by tightening the glutes and engaging the core and move to a standing position.
4. Now bend your knees to get back in the squatting position and lower the kettlebell to the ground. Do at least 12-15 reps.

By trying different variations of exercises, you can use the kettlebell to target your:

• Upper and lower back
• Biceps
• Triceps
• Deltoids and rhomboids
• Hamstrings, glutes, and quads
• Core

Unlike the standard kettlebell that has a fixed weight, the weight of an adjustable kettlebell can be altered. You can choose the weight depending on the type of training. You can adjust the weight by adding or removing the weighted plates in its body. One adjustable kettlebell can replace multiple differently weighted fixed kettlebells and thus save lots of space.

However, an adjustable kettlebell has a poor center of gravity and can come apart easily if strained. You should go for a standard kettlebell if you’re concerned about safety. If you wish to get an adjustable kettlebell, make sure it’s from a well-known brand and not susceptible to breaking.

Kettlebell swing is an all-rounder exercise that increases your strength and power and improves cardiovascular fitness.

1. To do the kettlebell swing, plant your feet shoulder-width apart. Bend your knees slightly and hinge at your hips to put the kettlebell back between your legs.
2. Drive your hips forward to bring the kettlebell up to shoulder height.
3. Once the kettlebell reaches the top, let gravity do its work and fall back down and let it reach between your legs. Do at least 12-15 reps.

There are different variations to the kettlebell swing like one-hand swing, swing swap, American kettlebell swing, and Russian kettlebell swing.

Russian kettlebell swing is the foundational kettlebell exercise. It is an excellent full-body workout that targets several muscles of your body- lats, shoulder, core, hamstrings, and glutes. Here’s how you do it:

1. Keep your feet hip-width apart and hold the kettlebell just below the groin.
2. Engage your core, keep the spine neutral, and bend your knees slightly.
3. Use your hips and glutes to push the kettlebell upwards.
4. Bring the kettlebell to chest level and don’t let your shoulders rise near your ears.
5. Let the kettlebell fall back to the starting position. With your feet apart, let the kettlebell extend behind you. Repeat this procedure.

Whereas the Russian kettlebell swing stops at chest level, the American kettlebell swing extends up over your head. For the Russian swing, your shoulders work overtime to keep the kettlebell steady at chest level.

In the American kettlebell swing, your shoulder joint is forced to handle the weight of the kettlebell as you swing it overhead. This means you have to use a lighter load, as a heavier load may lead to injury.

If you intend to do just light exercises with a lightweight kettlebell, you can just buy a single kettlebell. If you plan to progressively overload your workout and perform several exercises that require different weights of kettlebells, you should go for a kettlebell set.

Another option is to get an adjustable kettlebell, as it would be more economical. Be careful, though. The center of gravity in adjustable kettlebells may not be good if they’re of inferior quality. This may cause them to come apart and cause injury.