10 Reasons to Add Kettlebell Training to Your Workout
Kettlebells are the door-stop looking, cannonball-shaped workout tools that you’ll want to add to your routine if you want to get a leaner, tighter figure without spending much time. If you're curious about all the benefits training with these weights can have, then you've come to the right place. Here are 10 benefits of kettlebell training:
- Saves money: No gym membership required here, and only one kettlebell needed in this training, saving you space and money (depending on the type of training you do, a second kettlebell may be required). You can do kettlebell training in your living room, backyard or take them to the beach.
- Lose more weight in less time: Kettlebell workouts can tighten and tone your whole body, but the dynamic all-muscles-on-deck movements also burn a lot of calories – studies show up to 20 calories per minute, or 400 in a 20-minute session.
- Combine “cardio” and “strength” training: This exercise gets your heart racing, building cardio as well as strength. Your whole body is working to move, or swing, as well as stabilize the kettlebell, building the proper balance of mobility and stability.
- Versatile and fun: Let’s face it, long exercises can get boring. And as a result of that boredom, they're easy to give up on. As mentioned earlier, kettlebell training can be a quick exercise, so that makes it more achievable and fun! From swings to squats to arm strengthening exercises, you’re constantly moving and burning through this workout. With an exercise that’s quick and versatile, you’ll likely stick with it!
- Solution for busy people: Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio and strength training in an already busy schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place even in your office.
- Improves posture: Using so many muscle groups in conjunction means your core has to stay engaged 360 degrees to stabilize each and every movement. It’s important to note that good form is essential in kettlebell workout, so stop and rest if you feel like your form is deteriorating.
- Easier time performing daily tasks: Working out with a kettlebell is the definition of what fitness pros call a "functional" workout. That means it works your muscles in the same way as when you do everyday activities, like picking up a toddler, carrying your laptop bag, hoisting a gallon of milk, or lugging a heavy grocery bag.
- Increase core and back strength: As you train with kettlebells, keep your core engaged and posture stabilized. As you move through your training, you’ll build strength, as well as flexibility.
- Full-body workout: From shoulders to calves, kettlebell training works many different muscle groups, all while giving you a cardio lift. As you train with kettlebells, you’ll notice your entire body engaged and working hard, burning and conditioning.
- Boost your bum: The kettlebell swing is the foundation for many other kettlebell exercises, and it simultaneously firms your butt and abs. As you do the kettlebell swing, your body is in a squatting position, already firing up the bum.
- Here’s a how to do a swing: Standing with your feet hip-width apart, your hips and knees slightly bent, and your back and arms straight, pick up the kettlebell by the handle with both hands, knuckles facing forward. Hinge forward from the hips and swing the bell back between your legs, then exhale, straighten your legs, and pop your hips and pelvis forward to propel the kettlebell upward to about chest height (that’s the butt-toning part). As you lower the kettlebell, your abs will contract—like a built-in crunch. Continue with one fluid movement as you lower back to the start and repeat. (It’s okay to start with smaller swings to build the momentum until you get the hang of the movement and can swing it to chest height.) Once you’re comfortable with the movement, try to swing the kettlebell with one hand, alternating hands with each rep (both hands come to the handle on the upswing, and one releases as you swing down).