Kettlebell 101: Everything You Need To Know About Kettlebells
Kettlebells are a great piece of functional fitness equipment to train a whole load of muscle groups. If you are new to the gym, you may have seen kettlebells sitting in the corner or people swinging them about. Whether you’re an exercise newbie or have a bit more experience in the gym, we’re going to dive into the nitty-gritty questions and show you some of the most common kettlebell training mistakes and how to fix them.
At FitKit UK, we are experts in all things fitness, and in this guide, we will answer all of your questions about kettlebells. We’ll also show you some exercises you can use kettlebells for, and you’ll even find a sample kettlebell workout at the end.
Whether you are looking to utilise the kettlebells already in your gym or want to add some to your home gym – we will show you how to get the best out of your kettlebell workout.
Contents
- Kettlebell FAQs
- Types of kettlebells
- Kettlebell vs Dumbbells
- Benefits of Kettlebell training
- Kettlebell exercises
- Common kettlebell training mistakes
- Sample Kettlebell Workout Plan
Kettlebell FAQs
Whether you are a kettlebell advocate or have never picked one up, we’re here to answer all your questions. In this section, we have rounded up and answered all the frequently asked questions about kettlebells for you. Let’s get swinging!
What is a kettlebell?
A kettlebell is a cast-iron or cast-steel ball with a handle attached to the top and can be used for strength training and weight loss exercises. Kettlebells are typically used for ballistic exercises that combine cardio, strength and mobility.
Fun fact: Kettlebells were used by circus strongmen in the 19th century.
What are kettlebells good for?
There are so many benefits when it comes to training with kettlebells. Some of these include:
- Functional fitness: Kettlebell exercises mimic real-life movements to help improve strength, flexibility and coordination.
- Full-Body engagement: Unlike isolated weight training, kettlebell exercises simultaneously engage multiple muscle groups.
- Efficiency: If you struggle for time in the gym, adding kettlebell exercises into your workout will help you save time as they burn calories while building muscle.
Types of kettlebells
There are a few different types of kettlebells available on the market, and depending on your environment, goals and experience levels – you may want to select a specific type. Here is a breakdown of the different types of kettlebells available.
Steel kettlebells: Best fit for endurance training and precise movement control, steel kettlebells are also known as competition kettlebells. They are uniform in size regardless of weight. Still, they are typically colour-coded so users can easily identify weight and have a smooth handle for easy transitions.
Cast Iron: Made from cast iron, this is the traditional form of a kettlebell and kettlebells of this variation can differ in size as the weight increases. Usually, cast iron kettlebells have a textured handle for better grip. They are used in general strength training, CrossFit and key exercises, such as kettlebell swings.
Rubber: With rubber dumbbells, you will find they are made with cast iron or steel at the core and feature a rubber coating. This rubber coating helps to protect the floor from damage, reduces the noise when placed down and is ideal for home gyms or spaces where the flooring needs to be protected.
How to choose the right kettlebell
When choosing the right kettlebell, there are a few things worth noting regarding weight and type. It is important to consider your experience level and what you will use your kettlebell for.
Kettlebell weight recommendations
| Men | Women | |
| Beginners | 12kg (26lbs) | 8kg (18lbs) |
| Intermediate | 12-16kg (26- 35 lbs) | 12-16kg (26-35lbs) |
| Advanced | 24kg+ (53lbs+) | 24kg+ (53lbs+) |
Kettlebell features to look for
- Handle thickness
- Surface coating
- Weight balance
- Space and storage
Kettlebells vs dumbbells
There’s been a long debate about which is better for strength training – dumbbells or kettlebells. Below, you will find a comparison table based on key features so you can make your own decision.
| Feature | Kettlebell | Dumbbell |
| Grip & Design | The handle allows for swinging and dynamic movements | Symmetrical grip for stability |
| Training Focus | Builds power, endurance, and grip strength | Better for isolation exercises |
| Exercise Variety | Good for swings, snatches, and cleans for a full-body workout | Traditional lifts like curls and presses |
| Best Use Case | Functional, explosive training | Controlled, isolated strength training |
Benefits of kettlebell training
1. Full-body workout efficiency
Kettlebell movements engage multiple muscle groups at once, helping you to combine strength, endurance and flexibility. In one motion, exercises like swings, snatches and Turkish get-ups target the core, legs, shoulder, and back. What more could you ask for?
2. Improved strength and power
The dynamic nature of kettlebell exercises helps build functional strength and explosive power, which is great for those looking to improve their explosive power in sports like CrossFit. Grip strength is also enhanced due to the off-centred weight distribution.
3. Cardio and fat-burning benefits
High-intensity kettlebell workouts increase heart rate, making them a great option for those seeking a new cardiovascular workout. Exercises like kettlebell swings provide strength and aerobic benefits, leading to high-calorie burn.
4. Enhanced mobility and flexibility
To enhance your mobility and flexibility, you don’t have to reach for the resistance bands; simply pick up a kettlebell. There’s a whole host of kettlebell movements that can be used to promote greater joint mobility, especially in the hips and shoulders.
5. Time-efficient training
Usually, a kettlebell workout can be completed quickly whilst still being effective, which is great for time-poor people who want to combine strength, cardio and mobility in one session.
Kettlebell Exercises
Utilising the kettlebell to perform a range of exercises that span multiple muscle groups is a great way to tone up, get your heart rate up and become the strongest version of yourself. Here are some of the exercises kettlebells can be used to complete, with an explanation and the muscles activated.
Kettlebell swing
The kettlebell swing is probably the most common exercise completed with a kettlebell. It is a favourite for many because of how effective it is.
What muscles do kettlebell swings work?
Muscle worked: Glutes, hamstrings, core, shoulders.
How to do a kettlebell swing
- Stand with feet hip-width apart with the kettlebell in front of you.
- Hinge at the hips and grasp the kettlebell with both hands.
- Swing it back between your legs, then explosively drive your hips forward.
- Let the kettlebell rise to chest level before allowing it to swing back down.
- Repeat for 12-15 reps.
Kettlebell clean
The kettlebell clean helps unilateral coordination, strength and mobility, but it also helps develop power in your hips and abs.
What muscles do kettlebell swings work?
Muscles worked: Shoulders, traps, legs, core.
How to do a kettlebell clean
- Start in a deadlift position with the kettlebell between your feet.
- Pull the kettlebell up, keeping it close to your body.
- Rotate your wrist to catch it in a racked position at shoulder height.
- Lower back down and repeat for 10-12 reps on each side.
Goblet squat
Goblet squats are great for strengthening your hip mobility and helping you to create a good posture.
What muscles do goblet squats work?
Muscles worked: Quads, glutes, core.
How to do a goblet squat
- Hold the kettlebell close to your chest with both hands.
- Stand with your feet slightly wider than shoulder-width apart.
- Squat down, keeping your chest up and back straight.
- Push through your heels, returning to standing.
- Repeat 10-15 times.
Kettlebell curl
Looking for bigger guns or want to tone those biceps? Kettlebell curls are the perfect move.
What muscles do kettlebell curls work?
Muscles worked: Biceps, forearms.
How to do kettlebell curls
- Hold the kettlebell by the handle with both hands.
- Keep elbows close to your body and curl the kettlebell up.
- Slowly lower back down and repeat for 12-15 reps.
Kettlebell windmill
Tight hips? Want stronger core muscles? The kettlebell windmill is the perfect activation exercise for mobility and core strength.
What muscles do kettlebell windmills work?
Muscles worked: Obliques, shoulders, hamstrings.
How to do kettlebell windmills
- Hold the kettlebell overhead with one hand, and make sure your feet are wide apart.
- Hinge at your hips and reach the opposite hand towards your foot.
- Keep your eyes on the kettlebell as you lower.
- Return to your standing position and repeat for 8-10 reps per side.
Kettlebell deadlift
The kettlebell deadlift helps to strengthen your lower and upper body and helps with posture and balance.
What muscles do kettlebell deadlifts work?
Muscles worked: Hamstrings, glutes, lower back.
How to do a kettlebell deadlift
- Stand with your feet shoulder-width apart, making sure the kettlebell is between your feet.
- Hinge at your hips and grab the kettlebell with both hands.
- Keep your back straight as you stand up and squeeze your glutes.
- Lower back down with control and repeat for 10-12 reps.
Kettlebell lunge
Looking for an exercise that will set those quads burning? The kettlebell lunge will become your best friend and help you strengthen your lower body.
What muscles do kettlebell lunges work?
Muscles worked: Quads, glutes, core.
How to do a kettlebell lunge
- Hold a kettlebell in each hand or one in the goblet position.
- Step forward into a lunge position, lowering your back knee toward the floor.
- Push back to the starting position and repeat for 8-10 reps per leg.
Common kettlebell training mistakes and how to fix them
Making sure your form is perfect is a key part of training and will ensure you don’t injure yourself and maximise your workout results. At FitKit, we are experts in fitness equipment and have outlined some of the most common training mistakes when it comes to kettlebell exercises so you don’t make a crucial mistake.
Poor grip: Make sure you have a secure hold to prevent slipping. If your current kettlebell doesn’t have a textured handle, or you have sweaty hands, use chalk or swap out the kettlebell for a textured handled option.
Overusing arms in swings: Make sure you drive from your hips when performing a kettlebell swing, which will help activate even more muscles throughout the exercise.
Lifting too heavy too soon: It can be challenging when you are enthusiastic and motivated to start with heavy weights. However, using too heavy weights can impact your form and cause injury, so make sure you scale up your weight as you progress.
Neglecting the core: The beauty of kettlebell exercises is that they offer more muscle activation, with the core being a key component. Make sure you brace your core for stability with every exercise.
Sample Kettlebell Workout Plan
Beginner Routine:
- 10 Kettlebell Swings
- 10 Goblet Squats
- 10 Kettlebell Deadlifts
- 10 Kettlebell Lunges (each leg)
- Repeat for 3-4 rounds
Advanced Routine:
- 15 Kettlebell Swings
- 12 Kettlebell Cleans (each side)
- 10 Goblet Squats
- 10 Kettlebell Windmills (each side)
- 12 Kettlebell Lunges (each leg)
- Repeat for 4-5 rounds
Find a wide range of kettlebells available at FitKitUK today
Kettlebell training is a powerful and versatile way to build strength, endurance, and flexibility. Whether new or experienced, incorporating kettlebells into your routine can transform your workouts. Ready to get started? Grab a kettlebell and start swinging!
At FitKit UK, we have a wide range of kettlebells for you to choose from. Whether you are looking for home gym kettlebells you can use to tone up, or you are a commercial gym looking to expand your offering for your club members – we have it all. Explore leading brands, such as Escape Fitness, Jordan Fitness and a range of new, used and ex-demo options.
Related
Comments are closed here.