If you haven’t jumped on the kettlebell bandwagon, you might wonder what to do with these torturous-looking devices in the corner of the gym. Most people have seen the classic kettlebell swing but beyond that you may be confused on how to use them for an entire workout. Even more, you might have wondered if this one device can provide a full-body workout on its own.
I’m here to tell you that kettles might be just what you are looking for.
Several studies have shown that kettlebell workouts not only increase your heart rate, but also build strength. Since there are a variety of exercises that can work out different muscle groups, you can absolutely get a good workout with kettlebells. In fact, some studies show that you can burn as many calories as if you were jogging. Not bad!
The key to using these cannonball-like weights is to practice good form (have you heard me say this before?). Using kettlebells can feel very different from using other weights. Since you use a swinging motion, it can take some practice to make sure that you stay in control of the weight. You may want to start off with a trainer or instructor who can show you the proper form.
Here are some great examples of how to use kettlebells.
I like this Youtube video, especially for beginners because it gives great instruction specifically about form and includes a warm-up and cool-down. However, there is no music and it repeats the same exercises with ads in between rounds. Intended to be a 30-minute workout, I think it is best to practice the moves and jot them down to repeat on your own. Here is another great kettlebell workout video. Although I don’t care for the guy narrating, I think the girl is a real bad ass.
If you are looking for posters/printables, here are some more resources for you.
22 Kettlebell Exercises (although not all pictured)
Whether you decide to try one of these workouts or not, I think it is always a good idea to mix up your workout routine. It keeps your muscles “confused” – which just means they have to keep working hard and building strength. It also keeps your workouts interesting, which makes exercise more like play and less like work. I personally hate redundant exercise, so I like to mix in a few kettlebell exercises into my Work-it Circuit plan.
How do you use kettlebells in your workout? Comment below to let me know!