Is Kettlebell Training Right For You?

Exercises with free-weights appear to grab the most spotlight due to the presence of a completely novel device - the kettlebell. Offering great efficiency in targeting muscles, kettlebell training has been chosen by many fitness enthusiasts. But there are also countless people still wondering whether it is suitable for them or where to start.

Many workout gears can be incorporated into your routine, from Cardiovascular machines, Resistance machines to free-weights. Though each operation is different, in general, all of these tools have excellent effects on our bodies: improving muscle strength and tone, boost your stamina and cardio capacity, maintaining flexibility and balance, etc.

However, free-weight training or, more specifically, kettlebell exercises seem to be favored more than the others because of their versatility, compactness, superior performance, and budget-friendly. 

Instead of buying a gym membership or spend thousands of dollars on expensive equipment, invest in a kettlebell set is enough to help you increase muscular endurance, lose weight, get in shape and build strength.

Mostly while COVID-19 has spread throughout the globe, “Shelter-in-Place” and “Stay-at-Home” orders forced people to workout at home, many decided to build their own home gym for long-term use even after the fitness club reopens. And they've all chosen kettlebells. 

In fact, according to eBay sales statistics between 2019 and 2020, kettlebells were so popular that they ranked the third most in-demand pieces of fitness equipment during the lockdown and their sales have increased by 1000%.

With such renowned authority and the terrific benefits that kettlebell brings, the question is: Is it the right equipment for you?

What is a kettlebell?

First, what is a kettlebell?

Although kettlebells are only popular in recent years, they have had a long history since the 1700s. Many speculate that the ancient Greeks used them, but that remains a mystery. Between the 18^th and 19^th centuries, kettlebells were so common in Russia and Germany that the farmers, soldiers, and even the Russian army used them for professional training and lifting contests. Gradually, in the late 19^th century, this equipment was taken to the U.S and became prominent not only there but in other nations ever since.

If you don’t have any concept of what a kettlebell is, then imagine an iron cannonball-looking hunk with a handle on top. That’s it!

Kettlebell is made out of the signature cast iron or steel material with a diverse selection of coating techniques. 

You can also find options of sand or water-filled, yet only solid metal with no added component kettlebells can deliver an ideal training experience through the even gravity balance. 

About sizes, similar to the other free-weights such as dumbbells and plate weights, kettlebells come in a range of sizes, available from 8lbs to 105lbs to meet different needs.

Check two common types of kettlebells you should buy for workout 

Why kettlebell training?

Kettlebell training offers countless benefits. Sound promising, isn’t it? But don’t get wrong, it is not the “be all end all” of working out but just an effective way to enhance your fitness level.

Physical therapist Tyler Hewett once said: 

Kettlebells give people more variety in their workouts and offer different variations of body mechanics that allow muscle groups that haven’t been previously targeted to be isolated and challenged.

Also, scientists have shown that working out with kettlebell helps trainers engage their bodies in multi-joint movements, which eventually target larger muscle groups, fasten the fat-burning process, and improve balance and overall strength.

Some of the most effective kettlebell exercises that we recommend: Kettlebell Snatch, Kettlebell Swings, Kettlebell Clean, Kettlebell Jerk, Alternating Renegade Row, etc.

Check full body kettlebell workout guide here!

Now that you’re reading this, there will be people who think about why buying a kettlebell when you can simply perform these movements with the regular dumbbell. 

However, before you leap to the conclusion, check out the realistic perspective of those who have used both free-weights for the same exercise: MMA fighters Frank Shamrock, BJ Penn, and Fedor. They all stated that the use of dumbbells for the above exercises would not be as effective as kettlebells because it's easier. And regarding fitness training, “easy” should not be in the dictionary. So how can more challenging means more effective?

Although the handles of kettlebells are much thicker than that of dumbbells, which will give you a vice grip in no time, the unbalanced weight of a kettlebell is the problem here. This feature will force trainers to stabilize muscles independently, thereby putting those muscles in a fuller range of motion and working them like aerobic exercise.

Read more about the difference between kettlebell and dumbbell 

And how is that going to help?

Acknowledging that a full range of motion, when combined with cardio, is crucial not only for developing and maintaining good flexibility but also activating more muscle groups and enhancing the overall effectiveness of your workout. Thus, you can see the changes in your body much faster than doing partial range of motion constantly.

Common mistakes

Many people who are new to this field tend to underestimate the risk of improper kettlebell training, which in turn leads to severe injury and unpleasantness. 

Therefore, before jumping into intense exercise with this free-weight, self-consider your fitness level if you don’t have experience in lifting weight or, if necessary, seek the advice of a certified trainer is a good idea for your own sake.

Misconceptions about your abilities lead to poor weight decisions. Kettlebell is not one-size-fits-all; they vary with multiple sizes for different users. So consider choosing the size carefully to avoid unwanted injuries and to get the best training experience. We’d recommend beginners start lightly and progress gradually according to their condition instead of freely picking a size that you are not sure whether or not you can be capable of. 

Furthermore, in training, the most important thing is that you learn the form and the movement of each exercise, not the heavier you lift, the better the result.

5 things you must consider when buying kettlebell

How to start?

When starting kettlebell training at home, Hewett encourages 2-3 times a week and with compound exercises for the best result.

And how to start?

With the widespread of the internet, you can find everything online, including a home workout guide. So if you are unsure where to start, the first thing you’d need to do is to check out the instruction video to get a closer look at what you're about to do. Then try the exercise slowly and without weight to get used to the movement and establish proper mechanics. Only when you get used to the movements and perform them confidently, you can add more weight.

Is kettlebell training for everyone?

Kettlebell training can be considered safe if the person doing it chose the right weight and understands how it works.

Surprisingly, even children can learn to lift certain weights, so kettlebell training can be assumed to be suitable for most people. One of the most significant examples of children lifting weight since little is the case of Nicole Crawford’s daughter. 

Nicole Crawford is a fitness and yoga instructor whose daughter got interested in weight lifting since she was three-year-old. The mother let her pick up a three-pounder every day with her guidance, and she approved that this training is safe and how it benefits her daughter a lot.

Besides, kettlebell training can be added as a part of the recovery process for patients by gradually allowing the muscle groups to get used to the movement once again.

So yes, as long as it is done properly, kettlebell training is safe!

Conclusion

Kettlebell training can do your body and mind a great favor; thus, equip yourself with proper knowledge about this fitness gear as well as wisely pick up the right size and exercise to start with for the best result. Hope you can make the most out of kettlebell training and enjoy your fitness journey!

Read more:

How are kettlebell made? 

Who makes the best kettlebells?

Vinyl Vs Powder Coated Kettlebell: Which one you should buy?