The Kettlebell is one of the most unique training tools that can have an immense impact on your fitness and physique. But surprisingly, it is often ignored when it comes to the choice of preference that people have towards mainstream fitness equipment.
Most of the gym community and even those that workout at home, prefer working out with the dumbbell or the barbell. One of the factors may be that the general population perceive the kettlebell to be a bit more challenging to handle compared to dumbbells or barbells.
However, the kettlebell is slowly building its own unique reputation amongst those who work out at the gym and the home as its benefits are gaining more awareness and popularity, and is also one of the most easy-to-store workout equipment out there.
Here are a few benefits and advantages of exercising with a kettlebell:
- A great total-body-conditioning tool
- Allow you to perform explosive workouts in low-impact manner
- Burn calories instantly
- Good for your body and your brain
- Increase core strength and coordination
- Perfect for cardio without running
- Efficient and versatile
There are a variety of workouts that can be performed with the Kettlebell, here we highlight the 3 best ones to get you started:
- Kettlebell Swing
One of the most recognizable kettlebell workouts, the swing mainly targets your lower body (legs, lower back and buttocks). It’s very important to have proper form as any disbalance can lead to injury very easily.
Begin the workout by clutching the handle with both your hands, and standing with your feet wide apart. Bend your knees and start to swing between your legs, bring it back up by thrusting your hips forward. Do not let the Kettlebell go above your shoulder height.
- Single-arm Deadlift
Work your core and lower body with this exercise. Stand firm with the kettlebell and distribute your weight evenly as you lower your body and lift the weight of the floor and alternate with each arm. Make sure to not lean back too much and maintain good posture.
Target your upper body with this exercise as you work your shoulders, arms and core. Hold the Kettlebell with both hands as you rotate around the line of your neck forming a ‘halo’. Ensure that you keep your arms close and compact as you perform.