kettlebell

The kettlebell for your full-body workout

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

What are kettlebells?

Kettlebells are cast iron weights in the shape of a ball with a thick handle. The handle is a crucial feature as it ensures that the kettlebells fit perfectly in the hand. This allows for a comfortable grip and 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. The kettlebells are impressive due to their particularly stable and robust construction. This makes the kettlebell particularly durable. In contrast to dumbbells, they are asymmetrical and therefore require greater stabilization of the body. Core stability in particular is extremely challenged during training sessions. The stabilization work in the exercises not only trains the focused muscle groups, but also uses many other muscles. The advantage of the training lies in the versatility, as a large number of muscles are addressed at the same time. 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 are available in different weight classes, similar to dumbbells. Which weight is suitable for your training? It is advisable to start with a weight that is easy to control. Depending on your training level , you should try to increase the training weight steadily. You should always make sure that you perform the exercises cleanly. Avoid uncontrolled movements, especially when performing overhead or swinging exercises. Always pay attention to an upright posture, especially a straight back. Regardless of the exercise you perform, you should train in front of a mirror. This way you can ensure that you are performing the exercise correctly. For beginners, plastic kettlebells are recommended. They are a little softer and are available in different weight classes.

Kettlebell Training for Beginners

For beginners, Kettlebell exercises that have a consistent movement sequence . 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 backwards between the legs and then pushed forwards again. This exercise mainly targets the gluteal and leg muscles. In addition, many other muscles are used by the swinging exercise. 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 gluteal muscles.

Kettlebell exercises for advanced users

Advanced users can make the training more challenging as they wish by increasing the complexity of the exercises. It is not just the increase in training weight that plays a role, the level of difficulty of the exercise is much more important. The " Clean and Press ", for example, is a demanding exercise that works the shoulders, arms, abdominal muscles and back. In the starting position, the kettlebell is on the floor. The person doing the exercise squats slightly and picks up the kettlebell with one hand. The kettlebell is now lifted from the floor to the shoulder. From this position, the kettlebell is then pushed over the head. This version can be performed as often as desired, depending on the training plan and training goal. The " Turkish Get Up " is also an advanced exercise. The entire body is used when performing the exercise. While this exercise requires a high level of stabilization of the smaller muscles such as the shoulders and torso, the large 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 getting up from a lying position while holding a kettlebell over your head. Check out the free ATX Fitness app and get inspiration for other exercises.

Kettlebell training benefits

Full-body workout with a kettlebell

The training offers a wide range of benefits that make it significantly different from classic strength training. While conventional strength training often involves training individual muscle groups in isolation, a kettlebell workout focuses on and uses the entire body. This not only trains the targeted muscle, but also trains endurance, flexibility and explosive strength. Each exercise involves several movements and requires the coordinated interaction of different muscle groups. This coordination improves over time, which leads to faster progress in training. You will notice how movements become more effortless and your performance improves quickly. By activating several muscle groups, your calorie consumption increases. For example, you can intensify your HIIT training by using kettlebells and train more effectively in a shorter time. A great option for anyone who wants to shorten their cardio sessions or do without them altogether.

Flexible workout routine with the kettlebell

Kettlebell training brings complexity and flexibility to your workout routine. With a kettlebell, you can perform all strength exercises as well as special kettlebell exercises and plan and carry out your training sessions according to your needs. The training is extremely functional because it requires the simultaneous use of several muscle groups and joints. This allows you to significantly improve your movement quality and movement efficiency. In the long term, this reduces your risk of injury during your workout routine. Is the gym overcrowded again? Or do you want to upgrade your home workouts and only have limited space? With a kettlebell, you can intensify all exercises without needing a lot of equipment or space.

Using kettlebells to balance imbalances

You are probably familiar with the phenomenon of imbalances - of course, every trainee has a stronger side that performs better and therefore moves more weight. You can balance out these asymmetries with kettlebells. You can either 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 see how many repetitions you can do. You should be able to do just as many repetitions on the stronger side. Even if you could do more, stick to the number of repetitions on the weaker side so as not to increase 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 ! When buying kettlebells, there are important factors that you should pay attention to. The shape of the kettlebell is particularly crucial. At motion sports, we stock 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 increases, the handling of the exercise execution has to be adapted again and again. The different sizes mean that the trainee has to adapt to new circumstances 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 for 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.