Buy your Kettlebell now from Best Home Gym Equipment
Best Home Gym Equipment has the best and the right kettlebell equipment for you. We have different options to choose from to fit your kettlebell workout in your home. A kettlebell workout can give you the benefits of conventional weight training and high-intensity cardio combined. These exercises are most effective in melting down body fat while adding healthy muscle tone to your body. Unlike dumbbells, a kettlebell’s weight is not evenly distributed, thus, creating the need to counterbalance and stabilise your body during kettlebell workouts. And perhaps the most enticing is it looks way cooler than those dumbbells. Get your kettlebells and other gym paraphernalia from Best Home Gym Equipment so you can be sure of the quality and efficiency of your fitness machines and accessories.
Frequently Asked Questions
Because of the kettlebell’s unbalanced centre of gravity, usually 6 to 8 inches from your grip, it requires stricter form and more muscle activation. As a result, you are compelled to use the correct technique in performing the exercise. You will know once you are doing it the wrong way as the equipment will break your form. Employing the right method in your routines will enable you to perform the more advanced movements. And remember, better form means efficient exercising. That means you get what you want to gain in doing your routines.
Improved Core Strength
Trying to hold the kettlebell overhead will create the tendency for your ribs to flare or lean back, so you need to lock your core more effectively to prevent you from falling or tripping back.
In a kettlebell swing, you have to maintain your stance to stop your body from rounding dangerously to the bottom. Practising to control and keep your core tight with a kettlebell is more effective than with other exercises.
To have a good grip on a kettlebell, you need your fingers, hands, and forearms to work harder to control the equipment than you do with a dumbbell. This is still because of its unbalanced load. A narrower handle is easier to use in more complex movements than thicker ones. Using this type of handle will give you more training options. Kettlebell exercises need the muscles of your body to work over a wide range of motion that creates tremendous demand for the heart. That’s why most athletes prefer to use kettlebells in their conditioning programs.
Perform Serious Fat-Burning Workouts
Kettlebells are super good at burning calories. The American Council on Exercise (ACE) did a study on how effective kettlebell workouts in melting excess fat. The results showed that swinging a kettlebell burns as much as 20 calories per minute. That’s 200 calories for a 10-minute workout.
Further studies confirmed that kettlebell has an aftermath calorie-burning effect or what they call the EPOC. Excess post-exercise oxygen consumption is a by-product result of intense workout sessions where your body burns fatter than when you actually exercise after executing your routines.
You only need one or two kettlebells to perform your routines and get in shape. It is the right equipment for a home gym besides suspension trainers and bands, and it’s cost-effective and space-saving. It doesn’t need a large storage or gym bag too to be carried somewhere if you prefer working out in the park or if you’re travelling someplace else.
Workout targets: shoulders, arms, back, hips, core, legs
- Kettlebell Goblet Squat
Workout targets: glutes, core, legs, back
- Kettlebell Sumo Upright Row
Workout targets: Shoulders, arms, core, back, legs
- Kettlebell Lunge Press
Workout targets: shoulders, arms, abs, glutes, back, core, legs
- Kettlebell Russian Twist
Workout Targets: abs, obliques
- Single Arm Kettlebell Press
Workout targets: Chest, arms, core
- Single Arm Kettlebell Split Jerk
Workout targets: Shoulders, legs, core, chest
- Single Arm Kettlebell Snatch
Workout Targets: Shoulders, chest, back, core
Ballistic Kettlebell Swing for Knee Instability and Promote Dynamic Scapular Retraction
The Kettlebell Swing strengthens the muscles of the knee, both the back and front parts. Since kettlebells are used in this exercise to swiftly swing back and forth, it carries this swift motion to the muscles of the knees, re-invigorating it, and training it to balance itself together with the body. Also, each repetition of the swing stimulates your lower muscles and bones to work their coordination to balance the body.
The swinging motion of the exercise also helps in stimulating the proper pulling your shoulder blades towards each other or your spine. The swinging repetition accelerates or decelerates, prompting your shoulder stabilisers to adapt to the changes. The stabilisation of your shoulders has far more benefits in making your body physics function well.
High Knees - for Hip Abduction
Hip abduction is the difficulty of moving your legs away from your body like when you stand feet apart. This can be rehabilitated by using the high knees exercise where the kettlebell is hanged on one foot, and the knee is bent together with the leg to lift the bell higher until it is parallel with the ground. The routine forces hip muscles to coordinate with your thighs and knees to properly execute it. This exercise has an added benefit of balance training and core awareness.
All Kettlebell Exercises for addressing Osteoporosis
Since all kettlebell routines are some form of resistance exercises – muscles working against a weight or force, they are highly recommended for reducing bone loss. The high impact of the kettlebell’s weight on different muscles of the body signals our bones to respond through laying out additional bone material, thereby reducing the chance of losing bone mass.
Kettlebell Weights for Women
Women sometimes underestimate themselves by choosing bells that are lighter than them because of the misconception that heavier bells will make you bulky and lose your curves, but that’s not true. With proper training, training with heavier kettlebells will give you the body you’ve always wanted. It is recommended for women to start with the 8kg bell and progress to 12 and 16 kg weights.
- 8 kg – this is the perfect starting weight for beginners. You would need to learn the basic movements first and proceed to intermediate exercises.
- 12 kg – you can use this to start practising two-handed swing exercises
- 16 kg – this is the perfect progression weight after mastering two-handed swings to try the more advanced routines
Kettlebell for Men
Men’s sometimes masculine ego leads them to use a much heavier weight for starting the kettlebell training, but that’s quite wrong. Starting with new equipment isn’t the same as having a new car. It takes time for the body to be used to the new stresses exerted by a piece of equipment. You have to take slow, don’t shock your body, or you may get injured. Advisable starting weight for men is 16 kg and after successive training, proceed to 16 and 24 kg bells.
- 12 kg – great for beginners with no weight lifting experience and wants to try the Turkish get-ups
- 16kg – starting weight for beginners with weight lifting experience and great for swings and most single-handed exercise
- 24 kg – for more advanced moves that require great precision and core stability
Never choose a kettlebell that is too hard for you to grip. Find a kettlebell with a handle that you can completely wrap your hands around them. Selecting a handle that is too thick for your hands will quickly tire your forearms, and you might not finish your routine since you’re too exhausted to do so.
Check if the width of the kettlebell’s handle can accommodate both your hands when you hold it on its sides and have at least 2 inches of wiggle room to enable you to slide it quickly around your arms. Beginners will always need to perform two-handed swings as their bodies are still getting used to the routines.
The same applies to its width between the upper part of the handle and the body. If it’s too narrow, it will hurt your wrists. If the space between them is too big, it will hurt your forearm. So choose a kettlebell with a handle that has enough space to wrap your hands around plus 2 inches of wiggle room in both directions.
Base or Foot
Bottoms of the kettlebells should have a nice flat surface but without an attached rubber or plastic base. Plastic or rubber bases are good in preventing marks or scratches at its bottom, but it will stick and dig into your body when you use it.
Make sure that the kettlebell you choose doesn’t have sharp edges that can injure you. Be especially particular in inspecting the area where the handle meets the body; there should be no nicks or any sharp paint or residue that could cut you. If you have already bought your kettlebell and it has some sharp edges, using sandpaper on it will mostly solve it.
The kettlebell’s body should be slightly as well as the overall shape of the handle. Don’t choose a rounded bodied kettlebell as it would really dig into your body as you perform particular exercises like the overhead pass or snatch.
Coated Kettlebell Handles
Don’t choose these types of kettlebells. Handles coated with vinyl will get very slippery when your hand sweat and seams that could damage your hands. Plastic handles always have oval cross-sections to it that it does not rotate smoothly through your palms.