Are you looking for a fitness tool that can really do everything? Then grab yourself a kettlebell!
Whether you want to train your whole body, burn fat or simply add a breath of fresh air to your workouts – with a kettlebell you are perfectly equipped. It is versatile, fun and gets you sweating quickly without being complicated.
In this article, we'll tell you why the kettlebell is so brilliant, how to use it properly and the best way to get started!
Why are kettlebells such a good training tool?
Kettlebells are not just another fitness gadget that will eventually gather dust in the cupboard. They have established themselves as one of the best tools for an effective full-body workout. Why? Here are four reasons:
Full-body workout in a short time: The brilliant thing about the kettlebell is that it challenges your whole body. In contrast to isolated exercises on machines, kettlebells train several muscles at the same time. This means that you can target a large number of muscle groups with just a few exercises – a real time saver!
Functional training: Kettlebells are based on functional movements. This means that they not only help you build muscle, but also make you stronger for everyday movements. Whether you're carrying heavy shopping bags or picking something up from a squat, kettlebell exercises train exactly the muscles and movement sequences you need in everyday life.
Strength and endurance in one: Most kettlebell exercises combine strength and cardio. This means that you not only build muscle, but also train your endurance at the same time. And the best thing? You can burn a lot of calories!
Easy for beginners: If you're just starting out, kettlebells are a great way to get started. You can start with a light weight and slowly increase as you learn the correct technique. They are easily adaptable and you can use them at home, in the box or in the gym - no matter where you are.
Which muscle groups do I train with the kettlebell?
The best thing about the kettlebell is that it gives you a real full-body workout. Compared to other fitness equipment, you often target several muscle groups simultaneously with the kettlebell, which makes the training extremely effective.
This is a great advantage, especially for beginners, because you can achieve a lot in a short space of time without having to concentrate on isolated exercises.
Core
No matter which kettlebell exercise you do - your core, i.e. your abdominal and back muscles, are always challenged. The reason for this is that you have to constantly stabilize the kettlebell as it moves. This makes for an extremely effective core workout because you have to keep engaging your core to maintain your balance.
Examples of exercises that strengthen the core:
Kettlebell Swing: The dynamic movement not only trains your legs, but also your deep core muscles.
Turkish Get-up: This exercise requires full stability and coordination as you move step by step from lying down to standing with the kettlebell in your hand
Legs and buttocks
Your leg and gluteal muscles are heavily used in most kettlebell exercises. Exercises such as the goblet squat target large muscle groups such as the thighs, buttocks and calves.
Examples of exercises that train the legs and buttocks:
Goblet squat: In this exercise, you hold the kettlebell in front of your chest as you squat down. This mainly trains the thighs and buttocks.
Kettlebell swing: The swinging movement comes mainly from the hips and legs, which really challenges your rear leg muscles.
Upper body (shoulders, chest, back and arms)
Kettlebell exercises are also excellent for the upper body, especially the shoulders, arms, chest and back. By holding and moving the kettlebell, you train not only the large muscles, but also the smaller, stabilizing muscles.
Examples of exercises that train the upper body:
Kettlebell press (shoulder press): Here you press the kettlebell over your head, which trains your shoulders, arms and upper back.
Kettlebell Row: This exercise strengthens the upper back and rear shoulder area by pulling the kettlebell towards you while standing or in a bent position.
Yes, you read that right! The kettlebell is not only ideal for building muscle, but also perfect for cardio training. Many exercises with the kettlebell will get yourcardiovascular system, as they require fast, dynamic movements.
Examples of cardio exercises with the kettlebell:
Kettlebell Swing: The dynamic and explosive movement not only gets your muscles working, but also gets your pulse racing.
Clean & Press: This movement combines strength and endurance as you first lift the kettlebell off the floor and then press it over your head. Ideal for getting the body up to speed quickly.
How do I use the kettlebell correctly? (Technique for beginners)
As with any workout, the right technique is crucial to get the best out of it and avoid injury
– especially if you're a beginner.
Starting position: how to get off to the right start
Before you start, you should always make sure that your basic position is correct. This is crucial for performing almost all kettlebell exercises correctly.
Place your feet shoulder-width apart.
Hold the kettlebell firmly by the handle with both hands.
Your knees are slightly bent and your hips are in a neutral position.
Keep your back straight and your abdomen tensed to stabilize your core.
Keep your shoulders pulled back and down so that you have good control of your
posture.
The aim is to keep your body stable while you move the kettlebell. This position serves as the basis for many kettlebell exercises, especially dynamic movements such as the swing.
Pay attention to your form
It is particularly important to pay attention to the correct technique at the beginning. Even if kettlebell exercises look simple, they can quickly lead to incorrect posture.
Here are a few tips to help you avoid injuries and train safely:
Keep your back straight: Your back should remain straight during all kettlebell exercises, especially during dynamic movements. Avoid a hollow back or hunched back - both can put unnecessary strain on your back and lead to injury.
Hips instead of back: Many kettlebell exercises, especially the swing, should come from the hips, not the back or arms. Hip extension is the key to an effective swing and many other exercises. Push your hips forward powerfully and let the kettlebell "fly".
Breathe correctly: Correct breathing plays a major role when it comes to kettlebell exercises. In the kettlebell press, for example, you should exhale when pressing the kettlebell up and inhale when lowering it.
Increase slowly: It is tempting to start with a heavy weight, especially at the beginning. However, it is better to start with a light kettlebell and increase as soon as you are confident with the technique.
Choose the right weight: How to find the ideal kettlebell weight
Kettlebells are available in different weight classes, but take it slow. The right technique is more important than the weight.
How do you choose the right weight?
For beginners, 6 to 8 kilograms for women and 8 to 12 kilograms for men are recommended (depending on the exercise, of course).
Make sure that you can perform each exercise with control. If the kettlebell is too heavy and your form suffers, it is better to start with a lighter weight.
Only increase the weight once you have mastered the technique and can perform the repetitions in a controlled manner.
Which kettlebell exercises are suitable for beginners?
There are countless kettlebell exercises, but especially as a beginner you should focus on
the basics to ensure that you have mastered the technique.
Here are three of the most important exercises that every kettlebell beginner should know:
Kettlebell Swing
The kettlebell swing is probably the most iconic exercise with the kettlebell and a real full- body workout. It strengthens the legs, buttocks and core in particular, while also challenging your cardiovascular system.
Start in the basic position with the kettlebell on the floor in front of you.
Grasp the kettlebell with both hands and swing it from your hips backwards
between your legs.
Push your hips forward explosively and let the kettlebell swing to around chest
height. Important: The movement comes from the hips, not the arms.
Then let the kettlebell swing back between your legs in a controlled manner.
Important: Make sure that your back remains straight throughout the entire movement and that you use your hips for strength, not your arms.
Goblet Squat
The goblet squat is perfect for training your leg and gluteal muscles. You hold the kettlebell in front of your chest and perform a squat.
Hold the kettlebell with both hands on the handle in front of your chest.
Place your feet shoulder-width apart with your toes pointing slightly outwards.
Slowly bend your knees and squat down as if you were sitting on a chair. Make
sure that your back remains straight.
Forcefully push yourself back up from your heels.
This exercise not only improves your leg strength, but also your mobility in the hip area.
Kettlebell Press (shoulder press)
You can use the kettlebell press to strengthen your upper body, especially your shoulders and arms.
Stand in the basic position and hold the kettlebell with one hand at shoulder height.
Press the kettlebell over your head in a controlled manner until your arm is fully extended.
Lower the kettlebell slowly and in a controlled manner to shoulder height.
It is important here that you keep your torso stable and do not fall into a hollow back.
The kettlebell press is great for shoulder strength, but also for the stability of your entire body.
By the way: You can find videos for many of the exercises (not just with the kettlebell) in the SmartWOD Workout Generator's workout library, where you can watch the exact execution!
Kettlebells – A must-have for your workout
In short: if you're looking for a simple but extremely effective training tool, then you should definitely grab yourself a kettlebell. It is versatile, challenges your whole body and brings plenty of variety to your routine.
Whether you are a beginner or already a fitness pro, you can train anytime and anywhere with the kettlebell - and really efficiently too.
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