How to Use Kettlebells for Your Workout Routine

Introduction to Kettlebells

Kettlebells are a type of weight that you can use for weight training. They look like a cannonball with a handle and were originally used as weights by strongman circus performers. Kettlebells may be used to increase strength and endurance, build muscle, lose weight, or reduce the risk of injury.

Kettlebells are usually used in high-intensity or circuit training workouts and there is no standard size for them; they can range from two pounds to 100 pounds. Kettlebell exercises work multiple muscles at the same time by focusing on one arm or leg at a time with each repetition. Kettlebell routines include swings, squats, clean and press, snatch, jerk, and Turkish get-up among others.

Areas It Targets

Kettlebells are very versatile. They can be used for strength training, endurance training, muscle building, strength and toning, weight loss and to tone muscles. Kettlebells usually include exercises that develop both upper and lower body muscular endurance (the ability to complete an exercise for a period of time without stopping).

Exercises for the upper body with this tool are the press, the military press, the clean and jerk, and jerks. Exercises for the lower body are squats, deadlifts, good morning, and single-leg squats.  You can choose your own exercises including kettlebell swings, kettlebell cleans or snatches, or kettlebell presses or cleans.

Describe a Few Exercises

The exercises are very specific to the movements and the training you will be receiving. Kettlebell exercises include swings, squats, clean and press, snatch, jerk, and Turkish get-up among others. The kettlebell swing is a popular exercise for all muscle groups in the body including glutes, quads, and hamstrings.

Kettlebell Squat:

Squat down with your feet shoulder-width apart then tap it on the floor and return to a standing position. Do as many as you can in a minute or time frame with good form.

Kettlebell Deadlift:

Start with the kettlebell on the ground and the handle in line with your ankles. With a soft bend in your knees and straight arms, send your butt back (like you’re trying to close a drawer with it) until you can grab the handle. Grab the handle with both hands, and imagine you have a piece of paper underneath each armpit that you want to keep there as you stand up. Reverse the motion with your hips to come up, and repeat.

Kettlebell Swing: 

Place the kettlebell on the ground in front of you. With your knees slightly bent and arms straight, reach forward and grab the kettlebell by the handle, hiking it back between your legs. Then snap your hips and squeeze your butt to come up to a standing position. Throughout the exercise, keep your core muscles engaged.

Health Benefits from Using Kettlebell Exercises

There are many health benefits from using kettlebell exercises including improved blood circulation, increased strength, more toned arms and legs, less back pain, easier workouts, and better aerobic workout.

Other benefits include better mental clarity, strength, and endurance.

Kettlebell workouts are usually very intense but short in duration. Usually, kettlebell workouts are used for a high-intensity training in order to burn fat and build muscle at the same time. Kettlebells are used to gain strength and endurance as well as weight loss. These weights are used to increase muscle mass, endurance, strength, or power. When training with kettlebells you will have a wide range of exercises that you can do in order to meet your fitness goals.

Tips for Using Kettlebells

Use a lightweight for your starting point and focus on form first before increasing the weight. Lack of proper form can result in injury so it is important to use good form. Tighten up your core muscles as you are swinging (especially when you are going to bring down the bell) and squeeze your butt as hard as possible (like you’re trying to keep a paper under each armpit). This will help strengthen your lower back muscles that may become weak from sitting at a desk all day.

Where to buy Kettlebells in Sri Lanka

You can buy high-quality kettlebells at Eser Marketing International. There are PVC kettlebells, Rubber encased kettlebells as well as iron kettlebells. We have to use appropriate equipment when exercising, otherwise, it will bring damage and harm to you physically and mentally. It is important that we should get professional advice from a well-reputed company when buying this equipment. This is where Eser Marketing International comes in handy, as they have years of experience selling top-quality equipment at a reasonable price range. PVC kettlebells are more suitable for beginners as it is more budget-friendly whereas iron kettlebells are of higher quality, more durable, and is suited for a wide range of kettlebell exercises. It is best that you talk to a professional at Eser Marketing International before you make your first purchase.