Kettlebell Weights, Kettlebell Racks, Strength Training Exercises

What is a Kettlebell?

A kettlebell is basically a cannonball with a handle, yet it offers a challenging and efficient workout that combines cardiovascular, flexibility, and strength conditioning. A kettlebell workout uses everyday functional movements that will strengthen and help train your body to handle normal movements such as picking up a briefcase in one hand while carrying a bag of groceries in the other hand, all while kicking the car door closed. In comparison, doing an arm curl with a barbell will not necessarily prepare our bodies for the same type of multitasking that we do in the real world.

Where Can Kettlebells be Used?

Kettlebells are mobile and compact, affording the user the opportunity to transport them almost anywhere including a quick workout at the park, at work during lunch, to a friend’s house or in the car while on a vacation. Of course, kettlebells are primarily used in gyms, retirement homes, physical therapy clinics and at home.

How Do Kettlebells Differ From Dumbbells?

A typical dumbbell is a handheld weight of various poundage that is held directly in the palm of the hand and is limited to certain types of body movements and flexibility exercises. Conversely, a kettlebell’s center of weight mass is extended beyond the edge of the palm, or hand, in a similar fashion to Indian clubs. The unique shape and extended weight mass of a kettlebell facilitates the ballistic and swinging movements, providing a beneficial unstable force that requires working a variety of muscles simultaneously; one of the keys to an effective kettlebell workout. The swing and release moves also enhance arm, wrist, and grip strength, along the core conditioning.

Unlike dumbbell or barbell exercises, using a kettlebell will typically involve a large number of repetitions, conditioning several muscles concurrently which can be done for several minutes at a time with short breaks between exercise sets. This combination of a natural approach of “work mimicking” exercise makes the exercise similar to high-intensity interval training paired with some aerobic training rather than a traditional weight lifting routine. According to one study, during a 20 minute “snatch” kettlebell workout, an average of 13.6 calories per minute aerobically and 6.6 calories per minute anaerobically are burned, which is equivalent to running at a six-minute mile pace.

What are Some Kettlebell Exercises to Help Improve Health?

The following sets of exercise movements can be done with one kettlebell:

The Halo: A movement to help improve the mobility of the triceps and shoulders. The kettlebell is held by the handle, upside-down, in front of the shoulders and moved in a circle around the head. The head must be kept straight in place.

The Slingshot: A movement where the kettlebell is grasped with one hand and held hanging to the side and then moved smoothly around the body, switching hands both in front and back. Another version of this is called the Slingshot Figure 8 where the user stands in a partial squat and moves the kettlebell in a figure-8 through the legs.

The Circular Swing: Similar to the slingshot except instead of hanging the kettlebell to one side, the kettlebell is brought up at the front of the body with the arm parallel to the ground.

The Circular Clean: This starts with the kettlebell in the rack position (across the deltoids and clavicles). The kettlebell is then pushed slightly to the side, lifted and swung down in front of the body to the other side, then reversed back up into the rack position.

The Deck Squat: The user will use two hands to hold the kettlebell by the ball instead of the handle; he will then squat deeply down, roll back on their back on the floor and then lower the kettlebell overhead until the handle touches the ground, then reverse the arm movement and stand back up.

The Kettlebell Push-up: While the user is in the usual push-up/plank position, he or she will hold the handles of two grounded kettlebells. This push-up requires more control than a standard push-up and will result in a greater range of motion.

The Turkish Get-Up: Combining the bridge, lunge, and side plank to help build up strength by using a slower and more controlled movement without using a power or ballistic element to the motion. The user will, while holding or extending the kettlebell vertically, transition from laying supine on the floor to a standing position, and then back down again to a supine position, then repeat.

The next set of exercise movements can be done with two kettlebells:

The Lunge: The lunge is primarily used to build and strengthen the quadriceps, glutes, and the muscles that comprise the ‘hamstrings. An advanced version of the lunge would be to use kettlebells held in overhead or rack position while performing the lunge.

The Clean: Hold the kettlebells in the rack position, lower them to below the groin area and then thrust them back up to the rack position. This movement will help the deltoids of the shoulders and the trapezius of the back. Often the Clean is combined with the Jerk movement, or the Squat Jerk. This movement can start off with a “dead clean” where the starting point is on the floor. The user will grab the kettlebells by the handles while squatting down, than push up with the legs until the kettlebells are in the rack position.

The Overhead Squat: Same as the Squat movement, but with the kettlebells held overhead either with arms straight or bent at the elbows. This will increase hip and shoulder mobility.

The Kettlebell Swing: This is a good, basic ballistic exercise for the abdominal, gluteal and latissimus muscles. Start by holding the kettlebells just below the groin and then swing the kettlebells up to somewhere between the upper abdomen and shoulders, keeping the arms nearly straight. The most effective way to accomplish this movement is by thrusting the hip while not bending too much at the knees, so the user is sending the weight forward instead of just dead-lifting the weight with both arms.

The Military Press: While standing with legs at shoulder width, hold the kettlebells in the rack position and push straight overhead while keeping the body rigid. This can be combined with the “Clean and Jerk” movements.

The Carry: Walking on a flat surface with the kettlebells held in different positions, such as the rack position, carry them like a suitcase, or over the head.

The Row: While bending over at a 45 degree angle to parallel with the ground, hold the kettlebells by the handles and let the arms hang straight down. Then, pull the kettlebells up to the chest, lower them, and repeat.

The Squat Press: This is a rack squat movement with an overhead press at the bottom of the squat.

When executed properly, exercising with kettlebells can improve mobility, increase strength and expand range of motion. However, as with any other exercise routine, a person should start slow and easy. People with weak core muscles or with shoulder and back problems should consult with medical professionals and trained weight strength personnel before working out with kettlebells.

Rehabmart is pleased to offer a selection of kettlebells from innovative vendors that include Body Solid, Ideal Products and J/Fit.

Hulet Smith, OT
Rehabmart Co-Founder & CEO

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