If you’ve made your trips around the gym, you have probably seen these odd-looking weights lying around. Instead of just walking past them, I’m here to show you how to make this exercise modality your secret weapon.

What Is Kettlebell Training?

Picture a cannonball with an arched handle at the top. That’s exactly what a kettlebell looks like. Unlike the dumbbell’s shape, the kettlebells physique centers its weight thus making it one of the best exercise tools for stabilization and core strength.

Originally popularized in Russia, the kettlebell is an exercise modality that is so efficient and helps you get faster gains in a significantly shorter period.  Kettlebells offer a different kind of training using dynamic moves targeting almost every aspect of fitness—endurance, strength, balance, agility and cardio endurance. There are extended options of mobility that can link up to create a multi-targeted workout.

5 Popular Kettlebell Exercises

There are tons of kettlebell exercise, some more challenging than others. Here are some of the most popular kettlebell exercises:

  1. Kettlebell Slingshot

Targeted muscles: Core and shoulders

The slingshot exercise can be used as a great warm-up exercise that helps you to familiarize yourself with the kettlebell. More so, instead of resting in between exercises, the kettlebell slingshot can be used for active recovery.

  1. Kettlebell Single-arm Deadlift

Targeted muscles: Glutes, quads, hamstrings, and back

This is a fundamental kettlebell exercise that strengthens most of your muscles. It is advised to practice this move before going to the kettlebell swing.

  1. Kettlebell Swing

Targeted muscles: Core, shoulders, back, quad, hamstring, and glutes

More often than not, this move is referred to as the king of all kettlebell exercises. The kettlebell swings work a good chunk of your muscles without requiring you to move your feet.

  1. Kettlebell Single Leg Deadlift

Targeted muscles: Core, back, hamstring, glutes, and quads

One of the trickier exercises from the lot. The single leg deadlift works towards balancing both the left and right side of your body. Excellent for working on your core muscles that connect your opposite shoulder to opposite hip.

  1. Kettlebell Windmill

Targeted muscles: Core, shoulders, hamstring, and glutes

With this exercise, the kettlebell helps you improve on your hip and shoulder mobility while strengthening your core muscles.

 

Benefits of Kettlebell Exercises

  • Helps improve agility and coordination.
  • Works the postural muscle and also creates better posture and alignment.
  • With the kettlebell, you are able to train multiple fitness components in a time-efficient manner.
  • The exercises are both weight-bearing and functional which helps prepare the body for daily tasks.
  • Provides increased endurance and power development.
  • Workouts are simple and straightforward.
  • Unlike traditional strength training, kettlebell exercises provide unique loading patterns that help ease back pain.
  • Through eccentric deceleration, kettlebell exercise helps athletes maintain their healthy strong form both on and off the court.

This all-in-one fitness tool makes your workouts exponentially better while offering great variety. Whether you are a beginner or an advanced lifter, incorporating kettlebell training into your workout will prove to be the greatest thing you could do.