Kettlebells- Everything you need to know about kettlebells and effective kettlebell training
What are Kettlebells?
Short Facts
- Small balls of steel with handle
- Free weight
- Kettlebells are excellent for a full body workout
- Ideal training equipment for home.
Kettlebells are part of the inventory of a well-equipped gym. Visually, they resemble a steel cannonball with a grab handle. They are flattened underneath so they stand without rolling away. Some are made of cast iron, others have a vinyl or neoprene coating so that blisters do not form on the hands in the long term from lifting. It also protects the floor of the workout area. The practical aspect is that they are particularly space-saving and handy. So they can also be used in the home gym. They are great for stowing in boxes, in the basement, or simply under the bed or sofa and pulling out for each workout session.
Kettlebells are used in free weight sports and come in a variety of weights. This allows you to slowly increase your workout from 2 to a maximum of 32 kilograms. They train numerous muscle groups and are also very popular in the functional training area. The training can be customized and ranges from simple exercises to an extended full-body workout, during which more than 300 calories can be burned within 20 minutes.
In addition to strength, kettlebells can also be used to train endurance, coordination, flexibility and balance. Body tension and stamina are also required when training with kettlebells. Kettlebells are therefore true workout all-rounders!
Kettlebells are usually available in bright colors. This is not only visually beautiful, but also has a deeper meaning. The colors of the kettlebells indicate at a glance what weight it is. For example, black kettlebells are standardized to a weight of 4 kg, yellow kettlebells to a weight of 16 kg and red kettlebells to a weight class of 32 kg. Meanwhile, kettlebells are even available with variable weight classes. Thus, you only need one kettlebell.
Kettlebells are used in these areas
Short Facts
- Perfect for free weight training
- Various muscle groups
- Increases possible depending on fitness level.
Kettlebells are used for free weight training. They can be applied to train a wide variety of muscle groups. Depending on the size and weight, exercises for the back, arms, abdomen, legs or even the buttocks can be performed with them. The different weights make it possible to increase slowly but surely from kettlebell to kettlebell and thus get the maximum out of the muscles, endurance and coordination.
How much weight you start with and how quickly you can increase depends entirely on your own fitness level. Above all, however, stamina is absolutely necessary for training with kettlebells. Those who still have their difficulties with endurance can train it wonderfully with kettlebells.
Advantages of using kettlebells
Short Facts
- Training of several body regions possible
- No static, but dynamic movement sequences
- Training intensity can be selected and increased as desired
- Fat burning and muscle building in one.
Kettlebells train several body regions and fitness areas at the same time. With a good kettlebell workout, you not only gain more strength, but also increase your endurance, speed, agility and coordination.
This is due to the fact that with kettlebells you do not perform static exercises and movements. Compared to guided barbell exercises, they are natural and much more complex movements. In this way, you train not only strength, but also coordination.
You can also freely choose the weight of the kettlebell. If you choose a lighter kettlebell, you can do more repetitions and thus train your endurance. Also, the fat burning is thus properly boosted. If you prefer to concentrate on muscle building, you can use heavier dumbbells and thus focus on short but effective exercise units.
How to use kettlebells
Short Facts
- Different exercises
- Strength or endurance training
- Body regions such as arms, legs, buttocks, abdomen and back can be trained.
There are various exercises that can be performed with kettlebells. Depending on the focus of the training, the attention can be placed either on strength or endurance. It is important that you wear sturdy shoes for training with kettlebells. Not only to protect your feet in case the ball falls on the floor. Moreover, when training with kettlebells, many swinging exercises are performed, for which you need a firm footing. If you train with a lot of weight, you can also buy training gloves. These protect the hands from calluses and blisters. If you train at home and want to protect your floor, you should make sure to put a mat under it, so that the balls do not damage the floor.
The most famous of all exercises with kettlebells is the kettlebell swing. Here, the buttocks, the back, the arms as well as the abdomen are trained. As the name of the exercise suggests, the kettlebell is swung. In a dynamic movement with the whole body, the kettlebell should be pulled upwards from a squat position between the legs in a swinging motion. The body movement adapts to the swing and so you come to a standing position and extend both arms with the kettlebell forward to shoulder height. Body tension is important here so that the kettlebell does not swing back and forth uncontrollably.
Those who want to focus on the gluteal muscles can perform controlled squats, classic squats, with the kettlebell in both hands. More advanced users can additionally bring the kettlebell in front of the chest while standing.
The arms and shoulders can also be specifically trained with the kettlebell. To do this, bring a kettlebell to shoulder height and press upwards with one arm in a controlled manner. You should start with less weight.
The exercises with kettlebells are varied and address the most diverse muscle groups. There are also many circuit training units, which then form a whole body workout. You can do your workout with kettlebells in multiple repetitions or for time. For example, you can schedule 6 to 12 repetitions for each exercise and slowly increase as you feel the need. You can also set a timer and work out for 30 seconds per exercise session. This is followed by 30 seconds of rest.
On the Internet you can find many different exercises for beginners as well as for advanced users.
Risk of injury when training with kettlebells
Short Facts
- Injuries such as muscle overuse and strains possible.
- Slow increase recommended.
Kettlebells are very easy to use. However, like any piece of exercise equipment, they bring with them various risks of injury that must be prevented. Because of their weight, you should always be careful when exercising with kettlebells that you don't overestimate your muscle strength and endurance, as well as that the weight of the kettlebell is appropriate for your level of training. A kettlebell that is too heavy can not only result in sore muscles but can also cause severe muscle strains.
Especially when doing exercises where you lift the kettlebell with only one hand, you should be sure that the weight is the right one. If you suddenly can't hold the kettlebell, you run the risk of dropping it on your foot. It's better to approach the weight slowly than to try too much weight too quickly.
The cost of kettlebells
Short Facts
- Cost varies depending on weight and number of kettlebells
- A set of 3 kettlebells costs around €100 or more.
The cost of kettlebells varies greatly depending on whether you buy them in a set or individually, order them online with shipping, or go to a specialty store. Also, different weights are priced differently.
Basically, it can be said that a single kettlebell can cost between 9 and 30 euros. A set consisting of 3 kettlebells in different weight classes can cost well over € 100. Prices vary greatly and it depends on the supplier how much you pay for individual kettlebells as well as for a set.
Alternatives to Kettlebells
Short Facts
- Alternatives are dumbbells or classic weights
- For a home gym, water bottles are also suitable as the simplest alternative.
Kettlebells are great for any home gym because of their size and compactness. They weigh about 2 to a maximum of 32 kilograms and can be easily stored on shelves, in the basement or even under the bed. Nevertheless, they are extremely versatile and can be used for various exercises and workouts. The special thing about kettlebells is the small handle, which is attached to the top of the kettlebell. This functional form of the kettlebell allows unusual exercises such as the kettlebell swing. A varied workout is guaranteed with kettlebells.
If you still want to look for an alternative, you can fall back on normal dumbbells or classic weights. These are usually a little larger than kettlebells but are available in similar weight classes. With this, you can not always perform exactly the same, but similar exercises as with the kettlebells.
If you don't want to buy any weights or kettlebells at all because it's not worth buying them, you can also make your own weights. Water bottles are particularly suitable for this purpose. In general, 1 liter of water weighs 1 kg. So if you want to start small, 1 to 2 water bottles are enough. If you want to increase, you can put several water bottles in a backpack and have a small kettlebell effect.
Suggestions of our MonkiMind product ideas
1. Gorilla Sports Kettlebell Cast with rubber coating 8 kg
The cast kettlebell from Gorilla Sports with rubber coating weighs 8 kg. It is ideally suited to start training and slowly increase. The positive features at a glance:
- Cast iron kettlebell with vinyl coating.
- Kilogram indication directly on the kettlebell
- Floor-friendly thanks to the coating
- Handy handle
- The flattened base provides a secure rest.
FAQ- Frequently asked questions about kettlebells
For whom is training with kettlebells suitable? Training with kettlebells is suitable for anyone who likes to train with free weights, who wants to burn fat and at the same time increase their endurance and muscle strength. It is a multifunctional workout, which means that the whole body is worked. It is also possible to improve the cardiovascular system. Even those who have little time for sports in everyday life are well advised with a kettlebell workout. Just try it out.
What weight should my kettlebell have? The weight of the kettlebell depends mainly on the training condition of the user. In general, however, it can be said that you will be able to lift more weight than you might think. This is because kettlebell training does not only work individual muscle groups, but the entire body. Women can start with an 8 kg kettlebell, while men can venture up to a 12 kg kettlebell. This way you can slowly increase and also combine the weights of the kettlebells if you take a kettlebell in both hands.
How often should you train with kettlebells? The beauty of training with kettlebells is that you can design your workout very freely. However, keep in mind that the exercises and workouts are very intense. The workout stresses the whole body and not just individual muscle groups. Also, the exercises are repeated frequently, which provides an additional effect. So if you want to train regularly, you can train for example 5 times a week for 10 minutes or 2 times a week for 20-30 minutes.
What makes kettlebell training so effective? Training with kettlebells is a full body workout. Thus you train not only single muscle parts, but many at the same time. It also trains your coordination, flexibility, agility and endurance. Kettlebell training is good for you all around.
Can kettlebell training cause injuries? Yes, training with kettlebells can cause injuries if you are not careful. As with any other sport, you run the risk of overusing your muscles, overstretching them, or injuring them. Listen to yourself and your body, slowly work up to the different weights and stop when you feel it is still too strenuous for you. This is how you prevent injuries.
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Citation (27.12.18):Das sagt der Experte- So funktioniert das Kettlebell-Training. In: Eat Smarter. (Zuletzt abgerufen am: 14.07.22). https://eatsmarter.de/gesund-leben/fitness/kettlebell-training.
(20.22.2018): Mit Kettlebell Übungen in Topform kommen. In: Gorilla Sports. (Zuletzt abgerufen am: 14.07.22). https://www.gorillasports.de/magazin/mit-kettlebell-uebungen-in-topform-kommen/.
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