Kettlebells are not just used for weight training anymore. They are being used for sports like Crossfit, powerlifting, and even yoga. There is no doubt that kettlebells will continue to grow in popularity because they provide a variety of benefits. One benefit is their versatility. You can use them for different exercises such as: pushups, pull ups, dips, squats and other bodyweight movements. Another benefit of using kettlebells is their affordability. A single kettlebell costs between $20-$40.
There are many reasons why you might want to get started with kettlebells. For example, you may be interested in getting into strength training or you may be interested in improving your cardio fitness level.
If so, then kettlebells would be a good choice for you since they offer a wide range of exercise options.
If you are looking for a complete guide to learn all you need to know about kettlebells, then read on!
What Are Kettlebells?
A kettlebell is a weighted object that resembles a barbell but it’s made out of metal. The name comes from the fact that the weights are placed inside of them instead of on top. When someone uses these objects, they do not hold onto them tightly like they would when holding a barbell. Instead, they are held by the handle and the weight is balanced out by the person’s grip.
Kettlebell sizes typically range from 8 kilograms (18 pounds) all the way up to 40 kilograms (90 pounds). The most popular size is 16 kilograms (35 pounds) since it’s an easy size to hold and you can accomplish a wide range of exercises with this weight.
Before You Begin…
Before getting started with kettlebell exercises, there are some basic things you should consider. The primary concern is safety, so make sure you take the proper steps to avoid any mishaps or injuries.
A well-fitted gym can give you access to all the equipment you need to perform a wide range of kettlebell exercises. If you belong to a gym, then this won’t be an issue for you.
However, if you are a home body like me (and many others), then you probably won’t have access to such equipment.
Where should you begin?
If you are dead set on getting started with kettlebell training right away, then your best option would be to purchase your own set of kettlebells. The best place to get them is from a reputable fitness store or online retailer. Make sure you buy an affordable set since kettlebells can be quite expensive ($100 or more).
What Size Do I Need?
When selecting the right size kettlebell, you should choose one that is neither too light nor too heavy for you to lift. The best way to test this is to pick up the kettlebell and do a few reps with it. If you can perform 10 or more reps with proper form, then the kettlebell is not heavy enough for you. However, if you struggle to perform just 1-3 reps, then the kettlebell is too heavy for you right now.
To make things easier, I would recommend buying a few different sized kettlebells at first. For example, buy a lighter and heavier kettlebell so you can mix up your workouts.
For most people, an 8kg (18lb) and a 12kg (26lb) are good starting points.
Where Should You Store Them?
When you get your kettlebells, the last thing you want is to keep them somewhere where they are easily accessible to small children. To prevent any mishaps from happening, it’s best to keep them in a locked area where no one can access them. This could be a closet, room, or a storage shed. Even this isn’t foolproof since someone with a lot of motivation could still find a way to get into them. (I’ll talk more about safety later in this guide).
What Are Your Goals?
Before you start using kettlebells, it’s important to take time and think about your goals.
Why do you want to start using them in the first place? What are you trying to accomplish?
Setting goals is essential if you want to get the most out of your kettlebell training.
A lot of people would say that your goals are very “you” based. For example, a person trying to get back in shape would have different goals compared to a powerlifter or a bodybuilder.
No matter what your goals are, make sure they are “S.M.A.R.T.”
Specific: Make your goals as specific as possible. Saying “I want to get into shape” is not a specific goal.
Sources & references used in this article:
Kettlebell training by S Cotter – 2013 – books.google.com
Kettlebells for Dummies by S Lurie – 2010 – books.google.com
Official blog of the RKC kettlebell swing by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com