Kettlebells offer strength and resistance training combined with a cardio fitness workout that is high-intensity and can be done in a short space of time, making kettlebells an ideal home fitness accessory. As a result kettlebells have become a very popular piece of fitness equipment.  There is no travel time to the gym, your resistance and cardio training can be done simultaneously and you are working a lot of different muscles at once.  For those that want to lose weight, tone up, improve their fitness and get a healthy, defined body - a kettlebell could be ideal as when used properly it provides all of these things. Read our full guide to kettlebells.



What is a Kettlebell?

A kettlebell is traditionally a cast iron ball or bell with a handle attached. The two rounded corners of the handle are called horns. Kettlebells are used to offer resistance while performing continuous exercises which promotes the development of multiple aspects of fitness at one time.

Kettlebells have grown in popularity immensely throughout recent years and there are now many different brands and designs. Some are made of vinyl, some are part iron part rubber, but all are capable of delivering effective results as long as you’re willing to sweat for it.

The ability to do a highly intense full body workout in a short space of time, along with its many benefits, is what makes the kettlebell a favourite amongst sports people, personal trainers, and fitness enthusiasts from all walks alike.

Kettlebell training

Kettlebell training is a great way to develop strength, endurance, agility, balance, cardio fitness and can help you lose weight while strengthening your core muscles. Most kettlebell exercises can be described as functional fitness training. Functional workouts combine bending, turning, twisting and lifting movements which engage more muscles at once and improve real life performance.

You can do basic exercises with kettlebells such as shoulder press and rows but to get the full benefit from your kettlebell workouts there are a wide range of more dynamic (functional) exercises which work your entire body, and target various aspects of fitness at the same time. Using kettlebells you can develop you’re cardio fitness, strength, agility and burn fat all at the same time which makes your training sessions more time efficient and effective. With explosive exercises like snatches, swings, clean and press you can get a full body workout developing muscles in the lower and upper body simultaneously. At the same time you will have increased the heart rate while stabilising yourself with your core and postural muscles.

Kettlebell training is an amazing form of exercise whether you are just beginning on the path of fitness or are a seasoned pro, and Kettlebells come in a range of sizes/weights to suit the individual’s fitness level and goals.

Whether you want to lose weight, increase agility, tone up, improve joint stability or are just looking for a way to add variety to your existing exercise programme, kettlebells are capable of doing all this and more!

Benefits of Kettlebell Training:

Kettlebell training is an effective way to lose weight because of the nature of each exercise. More muscles are recruited to perform each movement which means that more calories are burnt. This also helps to increase the body’s metabolic rate which means you will burn more fat at rest.

Using Kettlebells increases endurance, stamina, strength, power, and will develop the core muscles which will improve your posture. For these reasons many sports professionals have integrated kettlebell exercises into their training regimes to help in overall performance.

Kettlebells don’t take up a lot of space and for a piece of fitness equipment with so many benefits, that’s very impressive. You can tuck them away in a cupboard or in the corner of the room and alter your home work out session progressively as the weeks go by.

One of the best things about Kettlebells is how versatile they are. There are so many exercises to choose from that it’s hard to get bored and once you have learnt how to perform the basic swings safely and effectively you will see the time you can work out for increase, and the time required for recovery decrease. This is a tool which is challenging, fun and effective and can be used outdoors and at home to reach your fitness goals.

Due to the muscular and cardiovascular adaptations that regular exercise has on the body there is a reduced risk of illness and because kettlebell training can increase joint stability there is also a reduced risk of injury. As said before one should learn how to perform the basic kettlebell swings safely and effectively as poor technique can lead to injury. These swings are easy to learn and once you are confident away you go.

Kettlebells benefits summarised:

• Kettlebell training can increase muscular strength and endurance
• Kettlebell training is extremely effective when trying to lose weight
• By working out with kettlebells you can improve performance
• Kettlebell training can increase joint stability
• Kettlebell workouts help improve posture and strengthen the core
• High intensity workouts in short spaces of time
• Using kettlebells helps to increase your metabolic rate, so you will burn more calories at rest
• Improves coordination, balance and stamina
• Easy storage - a kettlebell is easy to tuck away at home
• Full body workout, cardio and resistance, all in one small piece of fitness equipment