Although kettlebell training is amongst the oldest ways of exercises, it has currently become famous in the fitness industry due to its various benefits. This kind of training is unique, exciting and challenging as compared to any other exercises you might have tried previously.This is the most effective way to use kettlebells for weight loss.
Table of Contents
Why kettlebells for Weight Loss ?
- Kettlebells can be used to fix almost all fitness aspects. This set of exercise is beneficial in the development of 6packs; enhancing body strength as well as muscular endurance and power.
- Kettlebells are ideal for a stronger cardiovascular system since they improve the patience and flexibility of body joints.
- Kettlebells are a convenient way of workout with an unusual appearance of either dumbbells or barbells. They can be used at home or in the gym. Some people prefer dumbbells since they are adjustable; this can make them dangerous though. However, kettlebells are not flexible are available in different weights.
- Kettlebells use a wide range of motions, which assist in building endurance, speed, and burning fat.
Kettlebell Exercises for Beginners
Two-Handed Kettlebell Swing
This is one of the most famous kettlebell exercises and is perfect beginners. It usually targets the shoulders, hips, back, legs, and glutes. The two-handed kettlebell swing is achieved by standing straight with the feet slightly wider than the hip distance. Then hold the kettlebell handle using both hands with palms facing downwards.Bend slightly to the knee without going all the way to a half squat.
In a single smooth motion, move the hips forward swinging the kettlebell up to the chest level while keeping the arms straight. Lower the kettlebell between the legs and aim for 12 to 15 moves while engaging your core and glute muscles.Remember the force of this exercise comes from the hips but not the arms. This exercise is the most effective as kettlebells for weight loos.
Deadlifts
This move is performed by somewhat placing the kettlebell on the floor at the front of the body. The feet should be positioned slightly more than shoulder-width apart. By turning the toes outwards, bend your knees as you squat to get a hold of the kettlebell using both hands.Stand up in a slow-motion tightening the buttock muscles and placing your entire weight on the heels.
The back requires to be in a straight position with the chest up.Your elbows are supposed to bend at this position, retaining the kettlebell in front of the chest. Later, gradually change your movements to put the kettlebell back on the floor and perform 3 to 10 sets of the exercise. This kind of activity works on the glutes as well as the hamstrings.
Around the World
Standing with your back in a straight position grab the kettlebell using one hand with the other hand positioned behind the body. Afterward, move the kettlebell from one side to the other around the entire body in broad circular movements.Ensure to do a full rotation every time, then switch positions and repeat. 2 to 10 sets every day in every direction. However, don’t be pressurized to make the moves swiftly, any speed is okay. This exercise works on the upper body, hips, and arms.
Two-Arm Swing
Start by placing your feet slightly further apart with the toes slightly out. During this time, the kettlebell should be on the floor directly in front of your body. Firmly hold the kettlebell using both hands by squatting as you keep your arms loose. Bending your hips behind, steadfastly stand your entire weight on your heels while bending your knees.Swing the kettlebell slightly a distance forward before you push back your legs.
Make sure to bring kettlebell forward while maintaining a straight and parallel position of your arms on the floor. Repeat 3 to 10 sets of this exercise; this will work out the hips and lower back.
One- Arm Swings
This kind of activity is performed as the two-arm swings, except that it’s done with one arm every time. By doing this, you can lay more weight on your shoulder.Begin with 2 to 10 repetitions but later increase to 3 to 10 sets. This exercise works on the lower back as well as the shoulders.
KettleBell High Pull
The kettlebell high pull is an excellent exercise for beginners who are not able to master the swing. It’s performed by placing the legs a bit wider than the shoulders. Then bending from the hips and later the knees grab the kettlebell and while driving through the legs, raise the elbows to about a shoulder height.To complete the activity, release the arms back to the initial position.
Beginners can sync an outward movement of their arms into the rear hip hinge or choose to continue as explained to get accustomed to the change.
Around The Waist
This is an excellent warm up to begin any exercise routine. It aids in warming up the core muscles and arms. It’s done by passing the kettlebell around your waist while being mindful not to drop the weight on the toes. After ten rounds, change directions, finish one to 2 sets of 10 as a way of warming up before moving to the workout.
Why Kettlebell Workouts are Effective
Kettlebell training is high intensity, works the whole body at once. Below are the reasons why they are so useful.
- Fun: Kettlebell training can be painful demanding as well as intense. However, it’s also much fun. Various people love challenges reason why it’s a great idea to opt for something more challenging.
- Useful with life: The exercise force you to move fast which is more beneficial than sports.
- Demanding: The training can be addictive. In case you find yourself training for nearly an hour, think of lowering your workout.
- Efficient: Exercises with the best kettlebells are compound. This signifies that you can engage more than one muscle group to achieve any movement.
Plate Loaders vs. Fixed Weight Bells
Plate Loaded Kettlebells
Plate loaded kettlebells are different from a fixed weight; however, this mostly affects the people used to one or the other. For beginners, this shouldn’t have a difference.
Advantages:
- Progressive Training: With plate kettlebells, you can easily make a kettlebell at any required weight to suit your preferences.
- Less Costly: Kettlebell handles are less pricey as compared to kettlebells. You will need various stacks of weight plates though.
- Consumes less Space: It’s simple to ride and operate since the handle is light.
- Portable: The handles can easily be used anywhere, either in the gym or while traveling since they are easier to carry as compared to fixed weight kettlebells.
Fixed Weight Kettlebells
Advantages:
- Fewer moving parts: Chances are that they can’t be broken easily. The kettlebell handle has few parts which can get lost or broken. Progressive overload through more challenging exercises. Most people complain that kettlebells weight jumps are difficult to manage.
- Ideal Properties: Fixed kettlebells are ideal for training groups:
- Time Consuming: They consume less time, a set of bells is excellent for drop sets since no time is used up dismantling the bell
Kettlebell Safety and Techniques
Despite the numerous health benefits, caution should be exercised while using kettlebells. If not handled appropriately, they can lead to grievous injuries.
Opt for the right kettlebell
Safety is vital when choosing the right kettlebell. It would be best if you opted for the right weight that suits you. You can visit a local fitness store and try various weights, also get advice from a sales associate. This will help in making the right choice that will not hurt your budget as well as giving you the right service that you require.
Choose the right kettlebell size
You require the proper size of a kettlebell and handle must be broad to enable you to hold it with both hands without overlapping. If you opt for the wrong kettlebell, you can end up hurting yourself or hurt others around you.You can purchase one that is made from one continuous piece of material. Some of the kettlebells are two pieces, and they are not appropriate since they can break apart in the middle of the workout. Besides, getting the right size allow you to handle the Kettlebell in the right position without straining.
Kettlebell Techniques
- Maintain your back a proper position. You do not want to hurt your back as you are performing these techniques. It is therefore imperative to maintain a good body and back posture.
- Your back should be in a neutral posture during the workout.
- Standing with the feet shoulder width apart with arms down at your sides. Then focus the eye gaze on a point around six feet in front of you on the floor. This assists in keeping your neck and head in a neutral position.
- Let the hips back like you are reaching back for a chair, then allow the arms to follow your hips.
- While in the right position, you look like you are preparing to take a vertical leap in the air. Straighten yourself for about 3-4 minutes while inhaling in and out. This process will enable you to expand your lungs as you practice.
- Look straight in the mirror- If you have been able o achieve a neutral spine, then you have a high S curve in your spine ensuring your back isn’t rounded.
- Breath properly-Proper breathing is vital for kettlebell safety. It’s essential to reduce the amounts of force you exert on your spine. You need to make use of your breath to tighten the abdominal muscles. This technique may take long to master though.
- Position hips suitably. The hips should direct your actions during a kettlebell workout.
Where can Kettlebells be done
The beauty of the training is that it can be done in any spot, whether indoors or outside. Therefore, there is no need to join a costly gym, unique clothing or a training partner aren’t required either.Kettlebell training is an excellent way for weight loss while building muscle. Be sure to have goals noted down, the right kettlebells, and diet plan plus safety measures in mind. This way you will find yourself losing pounds as well as gaining strength.
Final Speech
Your health is as good as your training schedule. Nonetheless, it requires a routine guideline for you to keep yourself fit. Besides, Kettlebell training is one of the most profound ways of excellently losing weight without much straining. Before you start off, make sure you have your objectives set and follow the laid down procedure.
Most people fail their goals by not sticking to the plan at hand. Therefore, it is essential to set out objectives that are achievable and will have the most impact on your training. Also, it would help if you stuck to a diet plan to lose more weight.
