Fitness at home kettlebell workout: what you need to know about training with kettlebells
Table of Contents
- What are actually kettlebells?
- Which muscles are trained with kettlebells??
- Kettlebell Workout: What is the right weight??
- Iron or sand: which kettlebell is the right one?
In 2019, more than eleven million Germans were in one of the approximately 10.000 gyms or fitness clubs active (or at least paying members). Tendency increasing. The Corona pandemic slowed down this pleasant development. Statista calculated that there will be just under ten million members in 2020. Because the studios have been closed for months, many people have shifted their fitness and strength training to their living rooms or hobby basements. And that is good. One of the most versatile tools to at least keep fit are kettlebells.
In this article we clarify the most important questions about the practical dumbbells with handle. The basics on the subject and all the exercise examples are taken from the reference book "Faster with Strength Training" by Maximilian Longree. Here you can follow the book author and personal coach on Instagram.
What are actually kettlebells?
Like many other tools from the fitness sector, the kettlebell trend also flew over the Big Pond into the fitness studios of Europe. However, the weights with handles probably originated in Russia in the 18th century. Century. Back then, circus artists performed daring feats with the round dumbbells, letting them fly through the air while flexing their muscles. Meanwhile kettlebells are not to be excluded from the world-wide power sport any longer. Along with barbells and dumbbells, they are part of the basic equipment of every fitness studio with an area for free training. There they are then sorted by weight – the lightest are 2 kilograms heavy, the heavyweights bring proud 40 kilograms on the scale. In between, fitness fans will find almost everything their heart desires and their body is capable of. A 6-kilogram copy is available here .
Which muscles are trained with kettlebells?
Kettlebells are among the most versatile fitness tools around. Correctly used, individual muscles, entire muscle groups and muscle chains can be trained in a targeted manner. What’s more, kettlebell workouts improve the Strength endurance, and the Flexibility, Speed and Coordination. In short: If you work regularly and correctly with kettlebells, you train the whole body. The amazing thing about it: with only one movement sequence, namely the typical kettlebell swing movement, at least seven muscle chains are challenged. Besides the Calf muscles are the Thigh flexors and -stretchers, the Hip, the abdominal muscles and the Gluteus maximus and the Back extensors.
Kettlebell Workout: What is the right weight??
False ambition is rather out of place with kettlebell training – as with the vast majority of sporting challenges. However, there is no rule of thumb to find the individually suitable weight. Beginners should therefore start with smaller kettlebells. You can always add more later. Women trying kettlebell workouts for the first time reach for the 6-pound balls first. For men, the recommended starting weight is twelve to 16 kilograms. If you have been training your muscles in the gym for a while, you can also start with eight kilograms (women) and 20 kilograms (men). The weight is increased after four to six weeks at the earliest – in increments of two or four kilograms.
You want to know more about fitness equipment at home? Here are tips and tricks from Ironman winner and personal coach Maximilian Longree.
Iron or sand: Which kettlebell is the right one??
Ten kilograms are ten kilograms. The famous joke question with the springs and the iron should be generally known. Basically, the question about the material of the kettlebell is more about where to train with the dumbbell. In gyms, there is usually a special floor that can withstand an ungently landing iron ball. In a rented apartment, things usually look different. So if you don’t necessarily want to train with the bare iron, it’s best to go for a fabric version filled with sand, which is available here, for example. This not only protects the laminate or the tiles, but also the nerves of the lodgers. A good compromise are kettlebells with neoprene cover or a textile cover. A variant of this is available here .