Wondering what those round, cannonball-like pieces of equipment are lingering on the side of the gym? Those are kettlebells, and you better get acquainted with them if you want to step up your fitness game. From improving your day-to-day life to increasing your athleticism, there are a lot of hidden benefits that are stored away in those cast-iron bells.
Signup & Get Early Bird Access To Our Personal Fitness App
A Full-Body Workout
Because of the unique way they’re designed, kettlebells are a versatile instrument that can work your body from head to toe. “With just one or two kettlebells you can get in a great full-body workout that addresses both strength and cardiovascular components in a short amount of time,” says Annie Brees, personal trainer and certified kettlebell instructor. One of the most popular kettlebell exercises is the kettlebell swing. Instead of just targeting one muscle group, you work multiple groups when mastering the kettlebell swing. Here’s what you need to know.
The Kettlebell Swing
- Stand with your feet slightly wider than shoulder-width apart.
- Keep your gaze on the floor about two feet ahead of you.
- Place the kettlebell 6-8 inches in front of you.
- Keeping your back flat and your core tight, hinge forward with your knees slightly bent while gripping the kettlebell with both hands. Inhale deeply, keep your weight on your heels, and swing the kettlebell behind you in-between your legs, like a football.
- Drive through your hips and exhale as you swing the kettlebell back forward until the kettlebell reaches around chest height.Brees also stresses that you do not want to squat while you swing and if you find yourself swinging too high (higher than eye level) then you should consider heavier kettlebells.The amount of weight you want to start with all depends on your weight, age, health and fitness. Most women will possibly want to start with an 8kg kettlebell (17.6 lbs) and most men will maybe want to start with a 16kg kettlebell (35lbs), says Steve Cotter, president and founder of the International Kettlebell and Fitness Federation (IKFF).