For many years I could not find the right fitness strategy until I discovered Kettlebell. When I started using kettlebells for my fitness training and exercises, I have seen a lot of improvement at the same time I enjoy working out with them. Kettlebells are balls made of heavy metal and have a handle to hold onto it. The weight of Kettlebell ranges from 9 lbs to 106 lbs. For me, getting started with kettlebells, five years ago was the best decision that I made in my life.
Kettlebells are now a new thing as their origin was dated back a hundred years ago. Later on, they were advance and adopted by many people around the world. Today, kettlebells are found in different colors, shapes, and sizes. You can find them in gyms, but most people prefer to buy them and train with them at home. Once you learn how to train with kettlebells, it will be easy to use them at home without any training or supervision.
Table of Contents
- 1 Reasons for Choosing Kettlebell
- 2 How I discovered Kettlebells
- 3 Key parameters for choosing kettlebells
- 4 Getting started with kettlebells : List of Exercises
- 5 Tips from experts
- 6 Final Speech
Reasons for Choosing Kettlebell
i. Exercise Anywhere
One of the reasons why I choose to workout with kettlebells is their flexibility. I can work out anywhere I want as long as I have the time. I do not have to pay for expensive gym membership fees to workout with kettlebells. With kettlebells, I do not require a lot of space to workout with them making them ideal for indoor exercising. When I have a busy schedule, kettlebells, come in handy since they allow me to work out either in the office or at home or any other place.
ii. It is Cheap
Kettlebells are ideal for people who want to work out, but they do not have a lot of money. They do not come with any expenses. The only costs I got were from the purchase costs. The kettlebells are made of solid metal which lasts for a long time without wear and tear. Since I started working out with kettlebells, I have not purchased another one till now. Kettlebells do not require any form of special clothing for the workouts. When working out with kettlebells, I put on normal clothes and sometimes without shoes.
iii. Ideal for Fat Loss
Before I started exercising with kettlebells, I could not burn fat with other exercises. Kettlebells have helped me to lose fat around my body, and I feel healthier each day as I workout. Kettlebells incorporates many muscles around the body, and this makes me use more energy which results in burning more fats. After the workout with kettlebells, the fats continue to burn for about 24 hours.
iv. Good for joints
Using kettlebells the right way improves joints. When I started with kettlebells, my joints became strong and stable. They are ideal for people who want to have strong joints with less injury.
v. Quick Exercises
One of the main reasons why I have used kettlebells for a long time for my workouts is due to their intensity. The kettlebells are designed to have an intense effect on an individual. The exercise should not take more than 20 minutes. Within a few minutes of kettlebells workouts, the heart rate is elevated, and muscles are engaged effectively.
vi. Focus mainly on Muscles
Unlike other workout tools, kettlebells are most effective on the muscles and the back of a person. They have helped my back muscles from the heel o the neck.
vii. They are ideal for Sports.
When it comes to sports, you need a lot of strength. The kettlebell exercises have helped me with my sporting activities which I engage once in a while. They are ideal for basketball players and athletes. Through kettlebell exercises my food speed increased and the rate of acceleration.
viii. Helps in Toning
Kettlebells are a good way to tone muscles fast. They work by burning fat and increasing muscle strength. Throughout the exercises, my body is well toned and looks better than before.
ix. They are Comfortable to use
Kettlebells are the most comfortable workout tools that I have used. They are comfortable and easy to use. To enjoy, the comfort that comes with the kettlebell, it is important to find the right one and know the right positions to hold them.
How I discovered Kettlebells
I discovered kettlebell about five years ago. Before then, I had struggled with exercises that were not working for me. When I discovered them from the local gym, I had to purchase and start working out at home. I started with a few kettlebells that were lightweight. Below are the points that I discovered about kettlebells.
i. Kettlebells are not Dangerous.
I learned that with the right training, a kettlebell is safe to use at home or in the gym. The first thing to get started with kettlebells is to find a fitness instructor. Then learn the basics and start practicing till you reach the expert level.
ii. They are an investment for Life
When I purchased my first kettlebells, I discovered that I had made a lifetime investment. The kettlebells last for a long time. I purchased different weights, and I have not gone back to the stores since then. It is recommended to have different weights for v from 25lb to 35 lbs for different muscle training. Purchasing kettlebells to use at home is cheaper compared to paying for membership fees at the local gyms or having a personal trainer.
iii. Movement quality and strength
Kettlebell exercises help to enhance movements and strength. As one continues to work out their mobility is enhanced, and muscles gain a lot of strength. When I am working out at home using kettlebells, I focus mostly on movement quality and strength.
iv. Conditioning swing first then snatch
The last thing that I discovered about kettlebell is about swings and snatching. I first learned the different types of swings such as one hand swing and two hand swings. Then I trained on how to snatch easily. I have to get an instructor to learn these basics to enhance my experience.
Key parameters for choosing kettlebells
Choosing kettlebells was one of the daunting tasks I experienced. The market offers different kettlebell for one to select from. I had to do extensive research to get value for my money. The parameters that guided me include;
Weight: For starters, it is required to use kettlebells that weigh about 15 lbs for women and 25 lbs for men. After progressing, the weight should be increased to 35 to 50 lbs respectively. After the starter period, I progressed to the next weight easily since I had the right weight training from my trainer.
Handles: The handles of the kettlebell play a crucial role during the workouts. I choose handles that I have a firm grip by wrapping around my fingers. I avoided thick and slippery handles. The best handles should have a smooth finishing protecting your hands from getting hurt.
The size: The size of the kettlebell depends on a person’s preference. For me, I use kettlebells that are of different sizes depending on the muscle strength that I want. When choosing the size, it is crucial to think about the storage and mobility of the kettlebells.
Color: Kettlebells come in different colors. Some people prefer different colors, but I choose black. I find the black kettlebells have nice finishing that keeps them intact for a long time without becoming dull.
Cost: The cost of a kettlebell depends on the weight. The average cost ranges from $10 to $150. When I went shopping for kettlebells, I had a budget to guide me on the right one to buy.
Getting started with kettlebells : List of Exercises
The below exercises are fit for beginners.
- Kettlebell deadlifts
- Two arm swing
- Single arm swing
- Bent Knee deadlift
- Overhead press
- Turkish get up
- Russian twist
- Side swing
Tips from experts
The below exercises are fit for beginners.
- To have a smooth time during my kettlebell exercises, I had to get some tips from the experts. The experts include personal and fitness trainers from the local gym and online. Below are the tips they gave me.
- Think about past injuries and overall performance to help determine the ideal weight for a starter. I had to start with smaller weights before I proceeded with the heavyweight kettlebell. I had no previous injuries; therefore, it was easy for me to get started.
- Use the weight of the kettlebell to determine the movement. The weight of the kettlebell helped my body to flow easily with the movements. The top helped me to avoid straining.
- The weight of a kettlebell is easy to handle compared to other weights. I learned that I could handle a kettlebell with a lot of weight, but I could not handle other exercise tools with the same weight.
- Prevent injuries. When exercising, I always ensure that I work out for a certain time to avoid injuries on my body and muscles.
- I am working more whereby I workout at least thrice in a week with kettlebells. When I combine with other exercises, I reduce the exercises to once a week.
Kettlebells are a good way to burn fat, tone the body and gain muscle strength. Today, there are many fitness instructors both online and locally that helps beginners to start with kettlebell exercises. Before the workouts, I take certain precautions which include preparing enough space that I need for the workouts, get the kettlebell ready, warm up thoroughly and start with the simple exercises before going to the heavyweight kettlebell.
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