With Home Gym Australia, Adding Kettlebell Workout to your Routine is Easy
If you are watching several fitness videos and tutorials, you may have seen them doing their weightlifting exercises with a kettlebell. Muscle-building, strength, and endurance workout routines will not be a problem as long as you have superior-quality kettlebells to help you perform them safely and effectively. Let Home Gym Australia show you the best brands and models of kettlebells, and allow us to help you decide which ones would suit your specific fitness habits.
Read More All about Kettlebells History. Did you know that this device that we use for weight training was not really invented as an exercise tool? Yes, the truth is, the Russians use them to measure the weight of their dry crops or grains. Then, sports competitions and circus acts using this weight tool became a source of entertainment in the late 1800s. It was only developed to be a piece of weight equipment by the English in the 1940s. The form. A kettlebell’s structure is a step away from the usual pieces of weight equipment like dumbbells and barbells. While the two have distinct handles and ways to use them, kettlebells are designed for multipurpose weight and strength training exercises. Its main parts are divided into three; the handle, horns, and ball. The handles are the topmost parts of the kettlebell, and it curves down to form the horns that are attached to the ball or the main weights of the device. Unlike other weight tools that you need to hold only on their handles, kettlebells are designed to be grasped at any part of the tool, depending on the type of exercise you are performing. The design. In order to accommodate several types of grips and lifts with a kettlebell, the design of this tool is deeply researched and planned. The ancient design of kettlebells is made so that fair balancing and estimation of goods are made for trade. Now that kettlebells are used as a fitness device, its versatility and ease in use are given priority. With the main load located at the ball, the user can swing and lift the kettlebell while holding it on its handle, horns, or body. Show Less
All about Kettlebells
History. Did you know that this device that we use for weight training was not really invented as an exercise tool? Yes, the truth is, the Russians use them to measure the weight of their dry crops or grains. Then, sports competitions and circus acts using this weight tool became a source of entertainment in the late 1800s. It was only developed to be a piece of weight equipment by the English in the 1940s.
The form. A kettlebell’s structure is a step away from the usual pieces of weight equipment like dumbbells and barbells. While the two have distinct handles and ways to use them, kettlebells are designed for multipurpose weight and strength training exercises. Its main parts are divided into three; the handle, horns, and ball. The handles are the topmost parts of the kettlebell, and it curves down to form the horns that are attached to the ball or the main weights of the device. Unlike other weight tools that you need to hold only on their handles, kettlebells are designed to be grasped at any part of the tool, depending on the type of exercise you are performing.
The design. In order to accommodate several types of grips and lifts with a kettlebell, the design of this tool is deeply researched and planned. The ancient design of kettlebells is made so that fair balancing and estimation of goods are made for trade. Now that kettlebells are used as a fitness device, its versatility and ease in use are given priority. With the main load located at the ball, the user can swing and lift the kettlebell while holding it on its handle, horns, or body.
Frequently Asked Questions
If weight training is concerned, you may have purchased barbells and dumbbells before. And you may be confused as to what makes kettlebells a piece of essential gym equipment if you already have the others. Here are some of the differences that you should consider when it comes to your weight tools.
The shape. Yes, the first thing that you would notice that’s different between the three is the shape. Barbells are straight metal bars that have rough grips or handles, with the ends available for weight plate placement. Dumbbells are miniature versions of the barbells, but with weights completely included on both ends of the tool. Kettlebells, on the other hand, look like a ball of metal with a handle on top.
The grip. While barbells can only be held while doing deadlifts and chest presses, and dumbbells are held the same way, with one on each hand, kettlebells have moves or exercises that do not necessarily require the user to hold it on its handle. How? We will discuss these exercises further, so make sure you read on.
Weight and balance. Dumbbells are designed to have equal weights on each end. You may use just one, but more often than not, a dumbbell for each hand, with equal weights, is recommended for your workout. Kettlebells, on the other hand, has its full weight on the ball, where the handle may still have some load to it, but nothing compared to the body. This fact makes kettlebell more ‘realistic’ when training for lifting and balance drills. This is beneficial when you are performing different kinds of exercises since the challenge is more in tune with daily activities.
The use. Weight training using barbells do not require several repetitions, or else your arm, shoulders, chest muscles, and back may suffer. Dumbbells may be used to accompany several workout routines, and it can be used one at a time or with one on each hand. Kettlebells are heavier tools than dumbbells that one is just enough to complete your weight training exercises. While most dumbbells can have a weight of up to 10 pounds (less than 5 kgs), kettlebells mostly start from at least 8 pounds (4 kgs) up to a whopping 80-90 pounds (40 kgs).
Now that you know the difference of using a kettlebell from other weight training equipment, you may start to wonder what good can it bring for your health and fitness. Here are the different advantages that you can get if you use kettlebells as part of your daily workout routines.
Improved shape and form. Because the use of a kettlebell is far more challenging than dumbbells, the exercises you perform with it would require greater effort. If that is the case, the end result would be better for your muscles, posture, and overall health and fitness.
Versatility. To truth is, there are so many more exercises and routines that you can achieve using a kettlebell than any other weight training tool and device. You can use them and perform specific steps of a kettlebell workout, combine them with other fitness routines, or level up a classic workout using these weight and resistance working out tool.
Better core strength. Since using a kettlebell can be an overall body workout, you can be sure that doing so will strengthen not just your arms and shoulders, but your core as well. Because the weight of your kettlebell is unstable, adequate control from your core muscles should be made with every swing and lift of the tool. These stabilising movements will effectively strengthen your abs, making your posture, stance, and built better.
Improved grip strength. Just like how kettlebells are designed, its entire form, from the handle to the ball, is a great way to hold and use the strength training tool. The handles are thick and narrow enough to make holding it a breeze. Some would make them with rubber coating for easier grasping. The body or the ball can be designed with faces that have several grooves, making it easier for the users to hold. With the combination of unstable yet realistic weight and the ergonomic design of the kettlebell, using it would definitely improve your hand coordination and strength.
Handy and easy to use. Do you want to work out at a commercial gym or in the comfort of your home? Wherever it is, a kettlebell is very portable that you can use it anywhere you want. Do you have a spacious garage gym or a tiny space as your fitness nook? No matter how big or small your area is for your workout routines, it is always ideal for your kettlebell workout. Just make sure that you start with the right beginner’s weight so you can do them correctly and advance safely.
Weight training post-injury. If you have seen physiotherapy exercises using kettlebells, this is understandable. Many physiotherapists would recommend simple exercises using a kettlebell to help restore different body movements. Holding a kettlebell resembles daily activities like opening the door, carrying your groceries, holding your carts or strollers, carrying bags, and many more. What therapists do is to replicate these movements with the use of the kettlebell so that the range of motions can be improved and returned post-injury or surgery.
Since we have seen the benefits of using kettlebells can do to our bodies, it is now time for us to know the different exercises that we can do using your kettlebell.
With feet apart and knees slightly bent, hold the kettlebell near your chest and do your usual squats. When you add kettlebells to your usual workouts steps, you are challenging your muscles, even more, making you build strength and lose weight faster in the process. It can also imitate you doing different household chores like carrying your bags and groceries, letting you improve your posture and body mechanics.
Instead of using barbells, hold a heavy kettlebell from in front of you and do a deadlift. With your feet still apart, elbows straight, reach out to a kettlebell, and push back to a standing position, carrying the weights. This will work out your hips, abs, arms, and buttock areas.
Hold one kettlebell on each hand and do stationary lunges by taking big steps forward and bending your knees up to 90 degrees. Holding the kettlebells without swinging them, you are keeping your back perfectly straight, your balance controlled, and your core is directly getting the workout that it needs, together with your legs, glutes, and arms.
Sit-up and press combinations
When you do your regular sit-ups, you are working on your abs to improve your core strength and make your waist lean and small. If you add the use of a kettlebell, it will surely become a full upper-body workout. While lying down with your knees bent, start your sit-ups movements carrying a kettlebell on its body to your chest. Then, for more advanced steps, you can push the kettlebell from your chest to over your head. Do this repetitively, and you will surely gain a better and stronger upper body.
Kettlebell swings are the best and most popular exercise routines that you can make with this weight training tool. Standing with your legs and feet apart, hold the kettlebell on the handle and swing it in front of you going towards your back. You can do this by pushing it with your hips, not your arms. This way, the weight of the kettlebell will not tire your arms and will give an impact on your core. Maintain the momentum and continue swinging the kettlebell from between your legs to the front height of your chest.
Deadlifts with high pull
Instead of just settling the kettlebell from carrying it from the floor to your waist, continue bringing it up to your chest. Pulling the weight to your chest level works out your whole body, from your hips, abs, glutes, back, arms, shoulders, all the muscles work to make you carry the weight safely and improve your strength and endurance.
Another option to do your kettlebell swings is to do it alternatively on each hand. Using a much lighter kettlebell with a weight that your l.eft or right hand can easily carry, swing the weight with the force of your hips on your right hand, transferring it to the left. Do this repeatedly in sets, so your arm and shoulder strength, as well as your balance, improve over time.
One of the most complex routines that you can do with a kettlebell, this type of exercise habit will definitely work out your whole body. Standing with your feet and legs apart, hold the kettlebell on its handle with one hand and the base with another, then swing it from under your leg. The hand holding the base would let go and catch the bell at the back of the leg after a swing. It will then get the handle and bring the kettlebell back to your chest level, then do it to the other side. You can notice that the repeated and alternating movements resemble figure eights.
Instead of doing your chest presses lying down of sitting up in a bench or weight press, you can do it overhead while standing up. Hold one of two kettlebells at neck level, and with knees slightly bending, push the weights overhead. You can then rest them down on your shoulders with your elbows folded, repeating the movements smoothly and in rhythm so you won’t lose the momentum.
Hold the kettlebell overhead from the ball, and fold your elbows back, bringing the weights behind you. Maintain a straight back and continue with this exercise, and you will feel that your back muscles together with your arms, especially your triceps will improve its bulkiness and strength.
Holding the kettlebell by the horns, with the ball up top, rotate your arms overhead, just like making halos in the air. Not only are you perfecting the built and leanness of your arms and shoulders, but you are also targeting your posture, your back health, and the flatness of your abs.
Spice up your flutter kicks by holding a kettlebell on top of your head as you lie down and start raising your legs and kicking them in the air. You may start with the kettlebell at the level of your shoulder, but as you level up, you can put it above your shoulders, almost over your head.
Combining the use of your kettlebell with doing step-ups with a plyometric box is indeed a full-body workout. While holding a kettlebell on the horns near your chest, start stepping up on the plyo box. Maintain your posture, step on the box with your right or left leg, and carefully pull your other knee up to your chest, then go back down. Do this with the other side, and you will notice that the strength and stability of your lower body will improve over time.
Ready to take your weight ad resistance training to the next step? Make sure to incorporate the use of a kettlebell to your workout. Not only is it a good replacement or option to your dumbbells and other pieces of weight training equipment, but it also levels up your regular workout routines, letting you improve your fitness and health. Trust that Home Gym Australia has all the best brands and models of kettlebells that will surely get the job done. Visit our online store so you can choose which one would suit your individual needs and requirements.