Introducing a kettlebell into your workouts is a great way to increase their intensity. These handy tools may have a learning curve, but they promise much in terms of fat loss and improving core strength.
However, kettlebells are heavy pieces of equipment. Before taking the plunge, it’s a good idea to learn about the risks and benefits these weights bring to the table. Here’s what to expect from kettlebell training.
What Does Kettlebell Training Involve?
What is a kettlebell, and how do you even use it? These cannon ball-like weights with a handle on the top are similar to other weights in some ways, and different in others.
Much like dumbbells, you can grab them and simply lift them to exercise isolated muscle groups. Unlike dumbbells, however, kettlebells also allow for more dynamic training. The handle on top makes these weights ideal for explosive, swinging movements, which is exactly what makes training with these weights so unique and effective.
Kettlebell training can involve whatever you want it to involve. Use a kettlebell for shoulder presses to exercise your upper body, enhance your squats to give your lower body a great workout, or ballistic exercises to create a demanding cardio routine. The best thing about kettlebell training is that you can get a complete full-body workout with a single item.
Training with such a heavy weight also yields results faster. For that reason, kettlebells have been essential pieces of equipment for those looking to lose weight and those aiming to build muscle.
The Advantages of Training With Kettlebells
Kettlebells are undeniably a great way to exercise your muscles. But surely you can do that with other tools, too. So, what makes kettlebells preferable to other types of weights or cardio exercises? Here are a few reasons that explain the kettlebell craze.
Lower Impact
Even though kettlebell training engages your whole body, using them for cardio has less impact than other blood-pumping activities, like running on a treadmill.
Since swinging a kettlebell around won’t require you to raise your feet off the floor, your joints will be able to catch a break. And this is not at the expense of the workout intensity, as a few minutes of swinging will be enough to put your heart rate in the aerobic zone.
Time-Efficiency
Kettlebell training is almost like a ticket to faster results, whether we’re talking strength or cardio. As mentioned above, kettlebell cardio is intense, so you’ll be able to do more in less time. The same is true for lifting. Start with a quick cardio, and your weight training session will be much more explosive.
Versatility
Kettlebells are versatile, which is important for several reasons. First of all, few people can brag about having a dedicated gym at home. When you’re short on space, introducing large, bulky equipment is impractical.
A kettlebell will hardly take up any space, and being a free weight, you can use it anywhere you want, even outdoors. The fact that a single kettlebell is versatile enough for a full workout also simplifies your routine. Instead of struggling with complicated machines, it allows you to focus on your movements.
Are There Any Risks Involved?
It’s essential to be prepared for the potential drawbacks of kettlebell training before making up your mind. So, are there any risks involved for a beginner picking up their first kettlebell?
The truth is that some kettlebell exercises aren’t easy for novices. Keep in mind that we’re talking about objects that weigh at least 18 pounds if you’re a female beginner or 26 pounds if you’re male. That can be quite the upgrade from 5-pound dumbbells. While most strength exercises are straightforward, you might need some guidance for the more challenging cardio swings.
In addition, the risk of injury is present with any exercise. Maintaining the proper form when doing kettlebell swings is absolutely crucial. These exercises are undeniably demanding for the lower back and the hips, too. Hence, they might not be for everyone.
Your Body After Kettlebell Training
What to expect from kettlebell training highly depends on what you put into it. Using your weights for dynamic cardio will naturally have different effects than using them for slow lifting. However, kettlebell training will affect your body in many positive ways.
But how much time do you have to invest to see results? As mentioned previously, kettlebell training is time-efficient. Depending on the exercises you perform, 20 minutes three times a week may be enough to see and feel the effects in a month.
Say Goodbye to Fat…
Full-body kettlebell training can be effective at burning calories. These highly metabolic exercises can burn as much as 20 calories per minute.
…And Pain
According to research, kettlebell exercises are a great way to combat neck and back pain. You’ll target these areas through your training, strengthening the affected muscles.
Improved Endurance
While weights may not be the first thing that springs to mind when it comes to endurance training, kettlebells are perfect for this purpose. The low-impact cardio will boost your stamina and improve your heart health, preventing a range of health conditions. Improving your endurance is necessary if you want to improve at any other sports you play.
Increased Strength
Strength training with kettlebells is beneficial for several reasons. When you use these pieces of equipment, you’re actually working on your functional strength. Instead of focusing on muscle groups, you focus on movement, which is ultimately more useful for your everyday life.
You’ll not only get stronger, but get a toned body as well. But don’t worry, you won’t bulk up too much. You’ll mostly gain lean muscle. Needless to say, gripping the handle of the kettlebell and controlling the heavy object as needed will improve your grip strength, too.
Core Strength
Kettlebell training has significant benefits for your core. A strong core is truly the center of all your movements. It’s necessary for proper balance, stability, coordination, etc. Kettlebell exercises, like squats and lunges, place a lot of emphasis on your core. As a result, you’ll have better posture.
Better Mobility
The swinging exercises of kettlebell training engage your joints and, therefore, improve their mobility. You will also notice better agility after practicing with your kettlebell for a while.
Corrected Imbalances
Kettlebells not only increase your strength, but they also help balance it. When you lift a barbell, it’s easy for your stronger side to take on the load and prevent your weaker side from catching up. When lifting a kettlebell, your center of gravity is off, which makes your muscles work harder. This can help correct muscle imbalances.
Start Swinging
Now that you know what to expect from kettlebell training, taking the first step will be less intimidating. Approach your fitness instructor to ensure you have the correct form to practice with kettlebells in your own home.
So much versatility in one small tool will allow you to do a multitude of exercises without gym equipment overtaking your living space. The benefits are clear, whether you focus on cardio or strength training. Plus, you won’t have to wait too long to see the results.