Kettlebell 8 to 48 kg

The kettlebell for your full-body workout

Training with kettlebells is one of the most effective training methods for the entire body. With a kettlebell, you can quickly complete a full-body workout focused on muscle growth, endurance, and explosive strength. These spherical dumbbells with thick handles, also known as kettlebells, have increasingly established themselves as a valuable functional fitness tool in recent years. Kettlebells are not only popular in functional training but are also increasingly being used in traditional fitness training. In this article, you'll learn everything you need to know about kettlebells and their use in fitness training. The benefits of kettlebell training will also be explained.

What are kettlebells?

Kettlebells are cast-iron, spherical weights with a thick handle. The handle is a key feature, as it ensures the kettlebells fit perfectly in the hand. This allows for a comfortable grip and allows full focus on the kettlebell exercises, especially when swinging. The weight of the kettlebells is optimally balanced by the handle in the middle. This ensures natural and safe movement during use. Kettlebells impress with their particularly stable and robust construction. This makes the kettlebell particularly durable. Unlike dumbbells, they are asymmetrical and therefore require greater stabilization of the body. Core stability, in particular, is extremely demanding during training sessions. Through stabilization work, the exercises not only train the focused muscle groups, but also engage many other muscles. The advantage of the training lies in its versatility, as a large number of muscles are engaged simultaneously. The dynamic, flowing movements of the exercises also improve coordination and body balance. Kettlebell training is therefore a very effective training method to train and optimize strength, endurance, stability and coordination.

Kettlebell weight: 8 to 48 kg

Kettlebells come in different weight classes, similar to dumbbells. Which weight is right for your training? It's advisable to start with a weight that's easy to control. Depending on your training level, you should try to gradually increase the training weight. Always make sure to perform the exercises cleanly. Avoid uncontrolled movements, especially when performing overhead or swinging exercises. Always maintain an upright posture, especially with a straight back. Regardless of the exercise you perform, you should train in front of a mirror. This way you can ensure your exercise form is correct. For beginners, we recommend plastic kettlebells, which are somewhat softer and available in various weight classes.

Kettlebell training for beginners

Kettlebell exercises that have a consistent movement sequence are ideal for beginners. Particular attention should be paid to the execution of swinging exercises. One example is the so-called "kettlebell swing." In this exercise, the kettlebell is swung backward between the legs and then pushed forward again. This exercise primarily targets the glutes and leg muscles. In addition, many other muscles are engaged through the swinging motion. The "goblet squat," in which the kettlebell is held in front of the chest and squats are performed, is also well-suited for beginners. This exercise is also particularly good for the leg and glute muscles.

Kettlebell exercises for advanced users

Advanced users can make their workouts more challenging by increasing the complexity of the exercises. It's not just the increase in training weight that matters; the difficulty of the exercise is much more crucial. The " Clean and Press, " for example, is a demanding exercise that engages the shoulders, arms, abdominal muscles, and back. The starting position is with the kettlebell on the floor. The exerciser squats slightly and picks up the kettlebell with one hand. The kettlebell is then lifted from the floor to the shoulder. From this position, the kettlebell is then pushed over the head. This exercise can be performed as often as desired, depending on your training plan and goals. The " Turkish Get-Up " is also an advanced exercise. The entire body is engaged during the exercise. While this exercise demands a high level of stabilization of the smaller muscles such as the shoulders and torso, the larger muscles are also effectively trained. In addition to good coordination, the Turkish Get-Up also requires a high level of mobility in the joints, shoulders, and hips. The Turkish Get Up involves standing up from a lying position while holding a kettlebell overhead.

Kettlebell training benefits

Full body workout with a kettlebell

This training offers a wide range of benefits that clearly distinguish it from traditional strength training. While conventional strength training often trains individual muscle groups in isolation, a kettlebell workout focuses on and engages the entire body. This not only trains the targeted muscle, but also trains endurance, flexibility, and explosive strength. Each exercise involves multiple movements and requires the coordinated interaction of different muscle groups. This coordination improves over time, leading to faster progress in training. You will notice how movements become more effortless and your performance improves rapidly. By activating multiple muscle groups, you increase your calorie consumption. For example, you can intensify your HIIT workout by using kettlebells and train more effectively in a shorter time. A great option for anyone who wants to shorten their cardio sessions or skip them altogether.

Flexible workout routine with the kettlebell

Kettlebell training adds variety and flexibility to your workout routine. With a kettlebell, you can perform all strength exercises as well as specific kettlebell exercises, and plan and execute your training sessions according to your needs. This training is extremely functional because it requires the simultaneous engagement of multiple muscle groups and joints. This allows you to significantly improve your movement quality and efficiency. In the long run, it reduces your risk of injury during your workout routine. Is the gym overcrowded again? Or do you want to upgrade your home workouts but have limited space? With a kettlebell, you can intensify all exercises without requiring much equipment or space.

Using kettlebells to balance imbalances

You're probably familiar with the phenomenon of imbalances – every trainee has a stronger side that performs better and therefore lifts more weight. You can balance out these asymmetries with kettlebells. You can train one side after the other or both at the same time, but with two kettlebells. This way, the stronger side can support the weaker side without overcompensating. Tip: Start training with the weaker side and test yourself to see how many repetitions you can do. You should be able to perform just as many repetitions on the stronger side. Even if you could do more, stick to the number of repetitions of the weaker side to avoid exacerbating the imbalance.

Buying kettlebells - what should you pay attention to?

Do you want to get started with training and achieve your training goals? Then you need the right kettlebell to achieve maximum training results ! There are important factors to pay attention to when buying kettlebells. The shape of the kettlebell is particularly crucial. At motion sports we carry the classic models; the higher the weight, the bigger the kettlebell - kettlebells made of cast iron. Our Competition kettlebells, on the other hand, remain the same size, regardless of whether they are 8 or 48 kg. The advantage of the classic version is that when the weight is increased, the handling of the exercise execution must be adapted again and again. The different sizes mean that the trainee has to adapt to new conditions and challenges the muscle groups in new ways. It is important to note that the flight characteristics change with different sizes. The Competition models, on the other hand, enable an identical movement sequence and the same training conditions .

Are you ready to start your training? Then buy your high-quality kettlebells now from motion sports. We also recommend the wrist guard forearm protection for training, as well as our kettlebell rack for a neat appearance when training at home or in professional use.