Kettlebells – the best weights workout ever?

Kettlebells the best weights workoutFor some people, kettlebells are things you prop doors open with; for others, they are the best piece of gym equipment ever! So which is it?

Certainly, most fitness instructors and personal trainers I have spoken to are in favour of the kettlebell as an effective training tool, but so many gym goers seem unsure of how to use them. A few swing throughs and that is the extent of their usefulness. So how can we get more from our kettlebell workout?

Firstly, for those people who have never seen or heard of a kettlebell, here is a brief introduction.

At its most basic level, a kettlebell is a lump of iron that comes in several sizes. It can come with a plastic coat, but essentially it is like a bowling ball with a thick handle at the top. Like dumbbells, kettlebells come in all different weights, but the difference between kettlebells and weights is the shape. This irregularity means you work harder to hold, control and lift kettlebells than you do regular weights.

I have to confess I have become a convert and as a result I am going to share my enthusiasm for these unwieldy lumps of metal that seem like a throwback to gyms of the 1970s

Using kettlebells

Kettle bells can be used for standard weight training exercises – bench presses, curls, rows – much as you would a dumbbell. But one of the exciting things about working out with kettle bells is the range of ballistic movements you can do, which means that you can work your muscles faster and develop fantastic muscular endurance. You will soon feel the benefit from using kettle bells and doing sets of fast reps of snatches, swings, cleans and jerks.

Strengthening the core: the Windmill and Turkish Get Up

Kettlebells can be used to great effect in core work. The windmill is a move that involves lifting the kettlebell over your head, keeping the lifting arm as straight as possible, then sliding your free hand down towards the floor. This is an off-balance movement that will help develop rock-hard abdominals.

Likewise, the Turkish Get-up is a move that develops balance and core strength. Lie on the floor with the kettle bell held over your head with a straight arm. Keeping the arm straight and over your head, move to a standing position. Don’t rush the move but feel it working your hamstrings, flutes and abdominals.

You can do all of these exercises with dumbbells, but the beauty of the kettlebell is that it’s odd shape means you work harder to keep your balance while performing the repetitions, in particular you will be working those stabiliser muscles which often get neglected when you are doing isolated muscle work. According to research, a 20-minute kettle bell session can burn up to 300 calories and is effective as both an aerobic exercise workout or a strength and conditioning session.

Here are three kettle bell exercises that you can do at the gym or at home.

For more ideas and information about kettle bells, check in with one of our fitness experts in the gym.

Swing through

Grab a kettlebell with both hands and stand with your feet slightly wider than hip width apart. Squat until your thighs are almost parallel to the floor. Using your quads and hamstring, stand sharply and swing the kettle bell to shoulder height. As the kettle bell arcs back down, bend your knee and squat. Swing the kettle bell through your legs - that is one rep. Do 20-25.

Around the body pass

Grip the kettle bell with both hands in front of you, holding the kettlebell at waist height. Your feet should be shoulder width apart. Release the kettlebell with one hand and move both hands behind your back, swinging the kettlebell round in one hand. As your hands meet behind your back, switch the hand holding the kettle bell and complete a full circle with the kettlebell as you bring your hands back to the starting position. Repeat 12 times in one direction then do 12 reps in the other direction.

Dead lift

Feet hip width apart and the kettle bell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat. Brace your abs, squeeze your flutes and slowly push down into your heels as you stand up, keeping your arms extended. Do 15-20 repetitions


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Priyanka Kapoor
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