Kettlebells are a popular fitness tool that can help you build strength, burn fat, and improve your overall fitness. If you're new to kettlebell training, it can be intimidating to know where to start. In this post, we'll cover the basics of kettlebell training and how to use kettlebells to get fit. At Recharge Fitness we stock cast iron kettlebells from 6kg up to a massive 32kg in weight, although we do custom order 4kg up to 40kg for gyms. Check out our kettlebell range here.
So first, let's talk about the benefits of kettlebell training. Kettlebell exercises are compound movements, which means they work multiple muscle groups at once. This makes them a great choice for building strength and burning fat. Kettlebells are also versatile and can be used for a wide range of exercises, including swings, cleans, presses, and snatches.
To get started with kettlebell training, it's important to choose the right weight. If you're new to kettlebells, start with a lighter weight and focus on mastering proper form before increasing the weight. As you get stronger and more comfortable with the movements, you can gradually increase the weight.
Here are a few of the basics exercises to try with kettlebells:
Kettlebell swings: Stand with your feet shoulder-width apart and hold the kettlebell in front of your body with both hands. Swing the kettlebell between your legs, then explosively swing it up to chest height, keeping your core tight and your glutes engaged. Repeat for 10-15 reps.
Kettlebell goblet squats: Hold the kettlebell close to your chest with both hands, then squat down until your thighs are parallel to the ground. Push back up to standing and repeat for 10-15 reps.
Kettlebell lunges: Hold the kettlebell in your left hand and step forward with your right foot, bending your knee until your thigh is parallel to the ground. Push back up to standing and repeat on the other side. Aim for 10-15 reps on each side.
Kettlebell presses: Hold the kettlebell in one hand at shoulder height, with your palm facing inward. Press the kettlebell overhead, then lower it back down to shoulder height. Repeat for 10-15 reps on each side.
Remember to warm up before your workout and cool down afterward. Kettlebell training can be intense, so it's important to listen to your body and rest when needed.
If you've mastered these basic moves, and are ready to step it up, then try these three kettlebell work out ideas, they aren't for the faint hearted.
Full-Body Kettlebell Circuit:
Kettlebell Swing: 3 sets of 15 reps
Goblet Squat: 3 sets of 12 reps
Kettlebell Row: 3 sets of 10 reps each arm
Kettlebell Clean and Press: 3 sets of 8 reps each arm
Kettlebell Russian Twist: 3 sets of 20 reps
Rest for 1-2 minutes between sets.
Upper Body and Core Kettlebell Superset:
Kettlebell Shoulder Press: 3 sets of 10 reps each arm
Kettlebell Renegade Row: 3 sets of 10 reps each arm
Kettlebell High Pull: 3 sets of 10 reps each arm
Kettlebell Halo: 3 sets of 10 reps each direction
Perform each exercise as a superset, with no rest between exercises. Rest for 1-2 minutes between sets.
Lower Body and Cardio Kettlebell Tabata:
Kettlebell Goblet Squat: 20 seconds work, 10 seconds rest, 8 rounds
Kettlebell Sumo Deadlift: 20 seconds work, 10 seconds rest, 8 rounds
Kettlebell Swings: 20 seconds work, 10 seconds rest, 8 rounds
Kettlebell Lunge: 20 seconds work, 10 seconds rest, 8 rounds
Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next exercise. Repeat for 8 rounds (4 minutes total) before moving on to the next exercise.
In conclusion, kettlebells are a versatile and effective tool for getting fit. With proper form and technique, you can build strength, burn fat, and improve your overall fitness. Start with a lighter weight and focus on mastering the basics before increasing the weight. Incorporate kettlebell exercises into your routine and you'll see the benefits in no time!
For those of you who are looking for some kettlebell work out inspiration, here is one of our customers who consistently impresses us with some serious kettlebell exercises and feats of strength! Check Lee Liddiard-Smith out on Insta.