One of the weirder pieces of equipment in the gym, It looks like a cannonball with a handle, so you’d be forgiven if you thought it was to be fired out the side of a ship in the eighteenth century. The kettlebell is growing in popularity, many people don’t know what they are, how they use them or how they can use them for their own home workouts.
According to ThoughtCo, they originate in Ancient Greece, with one weighing 315 lbs (142 kg) hanging up in a museum in Athens. However, the first time we ever see it written is in a Russian dictionary which was published in 1704 reading the word ‘Girya’.
The Best Kettlebell Exercises
Kettlebells have a wide range of exercises you can undertake with them, from aerobic exercises to straight-up weightlifting, you can use them for various weightlifting activities. We’re going to list a few that with get your full body and heart rate working.
BEGINNER
Swing
Kettlebell swings are one of the easiest exercises you can do to familiarise yourself with this piece of equipment.
Stand with your feet slightly wider than the wide of your shoulders. You should begin to grasp the kettlebell with both of your bands and place your palms facing towards you and your arms in front of your torso. To begin the movement, lower your body by just slightly bending your knees and moving your hips back, then use your body’s power to force your hips forward and swing your kettlebell with straight arms to the height of your shoulder.
It is important whilst doing this exercise is to keep your glutes and core engaged in the movement and to make sure you control the swing back down. Start with a lighter weight at first to control the movement & form then begin to up the weights every so often.
Windmill
Boosting your strength in your shoulders as well are your core & mobility, the windmill is an excellent beginners exercise.
Your starting position should see your feet shoulder-width apart from each other with your kettlebell in your right hand. Both feet should be pointed at 45° angles to the left and then you want to press the kettlebell straight overhead until your elbow locks.
Once you have done that, bend down and shift your hips to the right until you are able to touch your left foot (or left leg/shin if the foot is too difficult) with your left arm/left hand and then come back up and repeat again for your desired amount of reps.
To use on the other side of the body, just swap your left and rights around. When shifting your hips, make sure you’re looking at the kettlebell to keep the exercise controlled and reduce the risk of injury.
INTERMEDIATE
Single Arm Swing
Similar to the exercise in the ‘Beginners’ section, this is just a more extreme version as you are one using one arm instead of two.
Like most Kettlebell exercises, your starting position should see your feet slightly wider than your shoulder width (not your feet hip-width) whilst holding the kettlebell with one hand and the palm facing towards you and your arm facing in front of your torso. Then, again, lower your body by bending your knees and moving your hips back before powerfully driving them forward whilst keeping your arm straight and not going above the height of your shoulders.
It is so important that you start with light weights first so you know how to do the exercise correctly without injuring yourself.
Goblet Squat
The Kettlebell Goblet Squat is one of the more unusual exercises in strength training but effective nonetheless.
Grab the kettlebell handle with both hands upside down and then the procedure to do the movement of a regular squat (the two movements are identical), bending your knees whilst keeping your back straight and until your things are parallel to the floor then use your heels to force yourself and the cast iron back up again.
Goblet Squats are good because they improve your squatting movement because the position of the kettlebell is in the same place throughout the exercise.
ADVANCED
Clean & Press
Grab a kettlebell that is on the ground and then raise the kettlebell to your shoulder by powerfully extending your legs and your hips and you’re pulling the kettlebell to shoulder height. Whilst doing this, being the kettlebell over to your wrist so your palm is facing forwards,
After This, keep your torso tight and lower your body by bending your knees then extend your knees through your heels and hips creating a momentum whilst pressing the kettlebells overhead your head until your arm is directly extended.
If you’re struggling to understand what you need to do, if you go into Youtube and type in the exercise, there are hundreds (if not thousands) of helpful videos just waiting to be used.
I don’t go to the gym, where can I find cheap Kettlebells?
Some people don’t feel comfortable or just prefer working out in their own space, understandable. Here at SS Healthfoods, we have a wide variety of Kettlebells available to suit all strengths, from 4kg all the way up to 40 kg. All at affordable prices and with the option of Rubber or Neoprene coating.
OUR PICKS
Ironman Neoprene Kettlebell 16 kg – £34.99
Preparing for a heist and wondering how you’re going to be able to move those gold bars? Well, we have you covered. Our 16kg Neoprene Kettlebells weigh 1.3 times the weight of a gold bar, giving you the ability to steal gold more efficiently thanks to the excess weight that will cover you when the fatigue hits from moving those cold bars.
The incognito design gives it a slick look and don’t worry when you’ve stolen that gold the kettlebell won’t damage or scratch the gold due to its Neoprene coating. Not using it for a heist? Nevermind then, it’s also good for working for muscle groups all over the body efficiently, buy it now.
Ironman Colour Vinyl Kettlebell 36kg – £54.99
Top-quality professional rubber vinyl-coated cast iron colour-coded Kettlebells. Probably one of the best Kettlebells on the market and on average 30% cheaper than other companies! More aesthetic looking with a thicker handle and more robust than other Kettlebells.
Kettlebell Bundle Deal – £39.99
Perfect for those who just are getting into fitness/can’t lift that heavyweight. With 4kg, 8kg & 12 kg kettlebells in one, you can undertake the various exercises listed above with ease and comfort!
Home Workout Bundle – £35.99
Kickstart your home workout routine and order the ultimate home workout bundle deal today! This is the complete home workout bundle and meets all your needs when it comes to working up a sweat at home.
12kg Kettlebell – Perfect to increase your grip strength, as well as conduct endurance and strength training on your lower back, shoulders and legs.
5kg Dual Colour Medicine Bell – Whether you want to slam, throw, squat or crunch… Medicine Balls are brilliant for all home workouts, and will soon become your abs best friend.
Lonsdale Leather Skipping Rope – Skipping Rope workouts are one of the best ways to increase your cardiovascular output, this 275cm rope can help you warm up and is suitable for children and adults.
Shaker – Insert your protein powder, or just use for general hydration.
