Convenient, affordable, reliable, always there when you call; no, I am not talking about AAA. I am talking about one of the most versatile strength and conditioning tools ever created… The kettlebell!
Originally used in Russia as a counterweight to weigh out dry goods, the kettlebell is said to have been flung around for entertainment by the people working in the ship yard; this is thought to have been where the link between the “girya” (Russian word for the kettlebell) and strength development began.
Why train with a kettlebell?
- Versatility – The variety of exercises you can complete with a single kettlebell is virtually infinite. Sure, dumbbells and barbells offer a wide variety of exercise options, but they cannot hold a candle to the dynamic shape and design that the kettlebell embodies.
- Unique Core Challenge – Some exercises with the kettlebell require nothing special when it comes to strengthening the core, but you would be hard-pressed to find a better exercise than the kettlebell swing and its variations. After a set of 15-25 heavy swings, your core will be stimulated like never before. (Note: You should not feel excessive pressure in your low-back during this exercise. If you do, step back and first master the “hinge” pattern by performing good mornings and kettlebell deadlifts).
- Minimalism – Lifestyle philosophy aside, the kettlebell is second only to bodyweight training when it comes to minimalism. As mentioned previously, the versatility of the kettlebell allows you to train the upper and lower body as well as core musculature with just one implement. The moment you purchase a kettlebell you no longer need a gym membership.
Now that you know the benefits of kettlebell training, here is how to incorporate kettlebells into your exercise routine!
After a proper warm up, give this routine a shot!
A1) Turkish Get Up x 1-2 each side
Demo: https://youtu.be/5n5U_AH47Mg
A2) Single Arm Rack Rear Lunge x 8-10 each side
Demo: https://youtu.be/Pjq2_I7mmz0
A3) ½ Kneeling Single Arm Overhead Press x 6-8 each side
Demo: https://youtu.be/5n5U_AH47Mg
A4) Kettlebell Swing x 10-15
Demo: https://youtu.be/SDBkJcdfI28
Complete 5-7 rounds of these exercises in a circuit fashion and allow enough rest between movements to ensure proper technique.
I should address a major problem related to kettlebell training – people are often not taught the correct way to use this tool which can lead to injury. I recommend working with a qualified personal trainer for all fitness endeavors, but I strongly recommend it when working with kettlebells. Investing in just a few sessions can help you learn the basics and keep you injury free!
Sources:
What is a Kettlebell? (n.d.). Retrieved from https://www.kettlebellsusa.com/what-is-a-kettlebell
About the Author:
Ryan received his Bachelor’s Degree in Sports Science from Wright State University. In addition, he is a certified personal trainer through the National Federation of Professional Trainers (NFPT), Level 1 CrossFit Coach, Level 1 USA Weightlifting Specialist (USAW SPC L1), Level 1 Holistic Lifestyle Coach (CHEK), and he stays on the cutting edge of fitness programming through workshops and peer communications. He has enjoyed working with his clients in the last eight years enabling them to perform better, feel better, and live better. His background focuses on sports performance training, corporate wellness, CrossFit, and Olympic weightlifting. Ryan’s hobbies include Brazilian Jiu jitsu, lifting weights, yoga, reading, stand-up paddle boarding, and exploring Austin!