It is believed that kettlebells exist in the 18th century while some suggest that they were originated in Ancient Greece. Back then, kettlebells are used to scale goods and by the lifts and swings the vendors did during that time, its health and body benefits were discovered. From then on kettlebells was introduced to different countries and now became one of the most used equipment in the gym. Enough with the history, let’s get down to the nitty-gritty of kettlebell workouts.
Why Kettlebell Workout?
The kettlebell workout is for fitness and sports enthusiasts at any level. Whether you are looking for a new exercise to vary your everyday gym routine or perhaps getting ready for an upcoming sports competition, a kettlebell workout is among the best strength and endurance training you will surely enjoy.
Everyone can benefit from a kettlebell workout regardless if you are a newbie or an elite athlete. Some of the benefits you can get are metabolism boost, stronger body, build grip, tone muscles and lose weight. So if you are not completely encouraged to try a kettlebell workout, below are some of the facts that will change your mind.
- It delivers a functional workout
- It provides a good combination of cardio + strength training
- It is never boring
- It can be used on different physical activity
- It’s safe and a perfect exercise for everyone
- It can increase power and endurance
- It’s a low-impact exercise that is easier on joints
- It can battle against lower back pain
- It can help maintain proper posture
- It develops grip strength
Kettle Bell Workouts for Men
A kettlebell workout engages your quads, calves, hamstrings, glutes and core. Other muscle groups may be involved depending on the type of exercise you will perform. For men who are bulking up, consider trying these three kettlebell workouts below.
Swing is one of most common kettlebell workouts. To do this you have to stand straight, feet shoulder-width apart, toes pointed out and knees slightly bent. Grab the kettlebell with both hands and swing it upward at chest level using your lower back and hips. Let it drop down swinging in between your legs and repeat the process. Kettlebell Swing will strengthen your glutes and hamstrings.
To start, stand with both feet wide apart and knees bent. Take the kettlebell and hold it using both hands in between your legs hanging. Jump with your legs straight while keeping the kettlebell in front of your body. Bend your knees and land back to the ground. Repeat this at least 10 times for better results.
- Goblet Squat
Did you know that squats can be incorporated with a kettlebell? In order to level up your usual squat exercises, hold a kettlebell in front of you with both hands. Make sure your both elbows are on your sides. Squat while holding the kettlebell and push your hips until the thighs are parallel to the ground. Rise up then repeat for a total of 15 squats.
Kettlebell Workouts for Women
Similar to men, there are kettlebell workouts that are ideal for women who want to lose weight and achieve toned muscles. Check out the three of them below:
- Russian Twist
Sit with your legs bent and feet parallel to the hip but not touching the floor. Grab the kettlebell with both hands place it in front of your chest and lean back. Slightly rotate your torso as you move the equipment from left to right. This workout targets your oblique and abdominal muscles.
In this workout, you need to stand with feet hip-width apart and hold the kettlebell in front of your chest. Move it slowly in a circular motion from (right to left) around your head while keeping your elbows bent and arms extended. The Kettlebell Halo will help you exercise your shoulder and triceps.
From a standing position, feet apart with shoulder-width distance and toe pointing 45 degrees. Grab the kettlebell on the floor by squatting and stand up while holding it. Maintain your spine aligned and arms extended during this workout. The Kettlebell sumo works your core, glutes and back.
If you are a beginner and choose to perform any of these kettlebell workouts at home, search for a 5 lbs. York Barbell Single Kettlebell as a start. On the other hand, if you wish to start a gym business, you may want to try this York Barbell Kettlebells - Mega Package with 15 kettlebells of different weight.