Kettlebells
KETTLEBELLS
What is a Kettlebell?
The history of the kettlebell goes back further than you might think. Traditionally it was used in Russia in the 1700s as a counterweight to measure goods at the market. From here on it became popular as a way of showing strength. In 1913 a popular Russian fitness magazine ‘Hercules’ wrote an article which increased the popularity of using kettlebells for weight loss. Then in 1948 kettlebell lifting became a national sport of the Soviet Union. It was used to improve strength on the non-dominant side of athletes who were looking to increase overall strength. Since then, they’ve become an everyday part of gyms around the world, used by Olympic athletes and the general population.
A kettlebell is a free weight used for resistance training. They look like a ball with a handle on top and can be used to perform a range of exercises from lunges to chest presses and deadlifts.
The main difference between a kettlebell and a dumbbell is where the centre of gravity lies. When you hold a dumbbell, you’re holding it in the centre, whereas with a kettlebell the centre of gravity is around 6-8 inches below your grip. As a result, it means a kettlebell is harder to control and requires more stability.
Kettlebells are one of the most versatile pieces of equipment out there. Although traditionally used for increasing strength, they can also be used at a high intensity to improve muscular endurance and cardiovascular health. Many movements performed with a kettlebell require explosive strength, such as the kettlebell swing which makes it a practical piece of equipment for athletes such as Olympics Weightlifters. However, because of the nature of the kettlebell, it is useful for anyone that wants to improve their core stability and balance.
Different types of Kettlebells
There are different variations of kettlebells that suit different levels of training and different environments.
Cast iron:
These are the most robust kettlebells out there. Cast iron is an incredibly durable material that makes these kettlebells long lasting. If you’re using cast iron kettlebells in a home gym or garage, make sure they are stored in a dry space to reduce the chances of rusting.
Soft touch
Kettlebells with a soft touch coating are still cast iron, but with the added outer layer to protect your kettlebells from scratching. These kettlebells are great for anyone with a home gym that wants to protect their flooring and equipment from being damaged by the cast iron.
Competition kettlebells
These are great for perfecting technique and can be used as a training tool for CrossFit competitions. All Competition Kettlebells have the same dimensions and grip width despite weight differences.
These kettlebells come with a flat base to stop them from rolling and becoming a trip hazard. They range from 8-32 kg and are made of hollow steel with an iron sand filling. Competition kettlebells also use different colours for each weight, making it easy to find the right weight quickly.
How to maintain your kettlebells
How to store kettlebells
In order to prevent rust, you should store your kettlebells indoors and away from moisture. If they are kept in a gym where condensation builds up, try to clear the room first before closing up as the condensation will speed up the rusting process. If possible, store them on a weight rack, not only will this stop them from marking the floor, but it makes them less of a trip hazard which can become a health and safety issue.
How to Clean kettlebells
Kettlebells may be robust, but the better care you take of them, the longer they will last. If you’re using chalk to increase grip, you should use a scrubbing pad to get rid of the chalk that rests in the handle. If performing intense workouts, it’s possible that sweat might fall onto the kettlebells, or sweat will transfer from your hands to the weight. Because of this, you should clean your kettlebells down every few weeks with wipes or antibacterial spray. Make sure not to use the weight immediately after cleaning as they may become slippery which can be a hazard when lifting the weight.
Best Selling Kettlebells
How to use Kettlebells
The kettlebell is the ultimate piece of functional equipment. They can help improve sports performance, but also be used to help move better in everyday life. As well as this, they can be perfect for a home gym or outdoor workouts because you only need one kettlebell to perform a variety of exercises. Another reason that they are so popular is because you can focus on unilateral movements, targeting one side of the body and reducing the chance of muscle imbalance. Some kettlebell exercises include:
Kettlebell swings
Goblet squats
Single arm row
Sumo Deadlift
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How to use Kettlebells
The kettlebell is the ultimate piece of functional equipment. They can help improve sports performance, but also be used to help move better in everyday life. As well as this, they can be perfect for a home gym or outdoor workouts because you only need one kettlebell to perform a variety of exercises. Another reason that they are so popular is because you can focus on unilateral movements, targeting one side of the body and reducing the chance of muscle imbalance. Some kettlebell exercises include:
- Kettlebell swings
- Goblet squats
- Single arm row
- Single arm snatch
- Deadlifts
- Single arm Shoulder press
- Overhead lunges
Will using a kettlebell target certain muscle groups?
You can use kettlebells to target specific areas or perform full body movements. What makes kettlebells different from other equipment is how much they target your core muscles. Because of the uneven weight distribution, moving a kettlebell requires a lot more core stability than you would need if performing the same exercise with a dumbbell or barbell.
Likewise, you are able to perform single-sided movements to target specific muscle weakness and any one-sided imbalances that you may have. Smaller kettlebells can be used to focus on stability and accessory work, while the heavier ones can be used for compound movements and heavy lifts.
Will a kettlebell workout help to reduce belly fat?
No exercise can target body fat in specific areas, but you can use kettlebells to build your core strength and increase muscular definition. Exercises that you can perform to target the core in particular include:
- Russian twists
- Weighted sit ups
- Plank drags
- Weighted deadbugs
- Windmills
If your aim is to reduce body fat, then this can be achieved by sticking to a consistent training routine and eating a balanced diet.
Do I need a full set of kettlebells?
No. Kettlebells are a great piece of equipment to purchase if you have a home/garage gym because you don’t need to invest in a full set for them to be useful. That being said, kettlebells range from 4kg up to 32kg so you can choose any weights that suit you and your training goals. Over time you can build a collection and use a weight rack to keep them organised. With a range of kettlebells there’s not much more equipment you need.
Another benefit of purchasing kettlebells is that you don’t need to purchase pairs. If you want to perform bilateral upper body exercises such as rows and chest press, then you will need two kettlebells of the same weight. But you can still perform unilateral movements with just one kettlebell. Most lower body exercises can be performed with just one weight too.
Want to get stronger, fitter and more explosive? Start including kettlebell training into your workouts for an all-round more athletic training programme.
If you want a selection of kettlebell weights, but lack space, you can also invest in an adjustable kettlebell
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