When it comes to building strength, you don’t necessarily need massive weights, as you see in the weightlifting section of the gym. You can build strength using kettlebells. With simple kettlebell exercises and proper form, you can squeeze in a full-body workout and build muscle and strength.
In this article:
- What are Kettlebells?
- The Benefits of Kettlebells
- 4 Kettlebell Exercise Ideas to Build Strength
What are Kettlebells?
A kettlebell is a cast-iron weight. It has a round shape with a handle attached to it. If you want to tone, build muscle and burn fat, kettlebells are one of the most versatile pieces of gym equipment you can use.
Traditionally, kettlebells were used in Russia. The word kettlebell first appeared in the Russian dictionary in the 1700s. Later in 1948, kettlebell lifting became the USSR’s national sport. Nowadays, you can find kettlebells of all sizes for various abilities. You don’t need to be especially strong to incorporate kettlebells into your workouts. They are ideal for both novice gym-goers and the more experienced.
The Benefits of Kettlebells
Kettlebells offer several benefits. They are relatively small, inexpensive weights. That means they are portable and easy to store, making them perfect for home gym setups. Whether you’re looking to get stronger or fitter, kettlebells are an essential tool. You can perform a full-body workout that gets your heart pumping.
Benefits of kettlebells include:
- Improve balance, flexibility, and coordination
- Build endurance
- Full-body strength and power conditioning
- Challenge multiple muscle groups
- Switch up your workout
- Increase core strength
- Burn calories
- Boost mobility
4 Kettlebell Exercise Ideas to Build Strength
The NHS recommends that adults do strengthening activities at least twice a week. The benefits of strength training include protecting bone mass, building muscle mass, and reducing the risk of injury as you get older. Sometimes the thought of strength training brings ideas of lifting very heavy weights. But, that’s not the only way you can add strength training into your routine. Here are some simple kettlebell exercise ideas to build strength.
1. Kettlebell Swing
The kettlebell swing works the muscles in your thighs, hips, glutes, shoulders, pecs, lats, and grip. It can also help to increase calorie burning. This exercise targets the core and upper body strength.
2. Kettlebell Clean and Jerk
This is a swift and explosive movement that helps to get your heart pumping at the same time. The kettlebell clean and jerk works on your power, strength, and multiple muscle groups. It can improve your endurance and strength.
3. Double Kettlebell Front Squat
For the double kettlebell front squat, you use two kettlebells in either hand while doing a squat. The kettlebells add weight to your squat and work your core and strength. Like all types of exercise, there is a specific way to perform exercises and hold weights. If you exercise using improper form, it can result in injury. That’s why it’s so important to speak to a fitness professional to learn how to perform each exercise correctly before diving straight into strength training.
4. Kettlebell Bent Over Row
The kettlebell bent over row focuses on increasing back strength, core, lats, and upper body. A huge benefit of kettlebells is that one exercise tends to target multiple muscle groups. So, you’re really getting in a full-body workout with kettlebells.
As with any exercise, it’s important that you use the proper form when doing kettlebell exercises. The good thing about these exercises is that you can adjust the weight with different kettlebell sizes and adjust the workout to your ability and fitness goals. You can adapt kettlebell workouts to your training and challenge multiple muscles groups in one session.