The Power of the Kettlebell

January 08, 2021 3 min read

The Power of the Kettlebell

Kettlebells have become incredibly popular in recent years. These days, you can find at least a couple of them in every gym you walk into.

Plus, thanks to the fact that they’ve become a lot more accessible for the average person, kettlebells are also becoming more popular in home gyms.

To that end, we’ve outlined a list of four excellent benefits of kettlebell training. In the end, we’ve also put together two great workouts you can do. 

 

Four Amazing Benefits of Kettlebell Training

 

  1. It’s An All-In-One Tool

You’d be hard-pressed to find another fitness item that is quite as versatile and compact as kettlebells are. 

You can use kettlebells for strength, conditioning, mobility, balance training, and more. You can also do countless exercises with a kettlebell and emphasize various muscle groups in your body.

Instead of needing an entire weight room to have a productive workout, a pair of kettlebells can deliver the same benefits, if not better.

 

  1. It’s Amazing For Strength And Muscle Gain

Kettlebells aren’t as massive as a barbell can get. You won’t find a 315-pound kettlebell to squat with. But this doesn’t mean that kettlebells are useless.

In truth, kettlebells are excellent because they stimulate your muscles a lot through a variety of exercises and training modalities. 

You can emphasize your fast and slow-twitch muscle fibers through different repetition ranges and training velocities. You can also use various movements such as chest presses, squats, overhead presses, and rows to develop and strengthen your entire body.

 

  1. It’s Great For Fat Loss And Conditioning

One of the most notable benefits of kettlebell training is that it burns many calories and helps us more easily achieve the calorie deficit we need for effective fat loss. 

Because of that, kettlebells are also a fantastic conditioning tool and do a great job of improving your work capacity and endurance.

 

  1. It’s The Perfect Item to Add In a Home Gym

Let’s face it:

Putting together a solid home gym can be costly, and it can take up a lot of space. Kettlebells are a fantastic addition to a home gym setup because, as we saw above, they are incredibly versatile. They are also affordable and easy to store. Check them out here.

 

Two Effective Kettlebell Workouts

 

  1. Tabata-Style Full-Body Kettlebell Blaster

The goal here is to perform an exercise for 20 seconds, rest up for ten seconds, and repeat eight times. Then, move to the next activity. Once you finish all activities, you’re done.

Here are the movements:

  • Bent-over row
  • Goblet squat
  • Snatches
  • Kettlebell push-ups
  • Russian twist

 

  1. Full-Body Strength Workout

This workout is a bit different, and the goal here is to perform straight sets. In other words, do each exercise as outlined before moving to the next activity. 

Here it is:

  • Renegade rows - 3 sets of 6 to 12 reps
  • Kettlebell floor press - 3 sets of 6 to 12 reps
  • Standing overhead press - 2 to 3 sets of 8 to 15 reps
  • Goblet squats - 3 sets of 6 to 15 reps
  • Good mornings - 2 to 3 sets of 6 to 12 reps
  • Kettlebell bicep curls - 2 to 3 sets of 12 to 20 reps
  • Kettlebell overhead tricep extension - 2 to 3 sets of 12 to 20 reps



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