Should I be using Kettlebells?

Have you ever noticed these odd spherical-shaped weights in the corner of the gym and figured it best to just stick to what you know? Picking up an unfamiliar piece of equipment may seem daunting, but I don’t think anyone would argue that adding a range of different methods, tools, and techniques to your exercise program will get you better results. Each different piece of equipment in the gym offers unique advantages and utilizing different apparatus will keep your workouts more enjoyable and exciting, after all, variety is the spice of life.

I love throwing in some kettlebell exercises to my workouts, I find them fun and diverse and I’ll explain a little about why I find it beneficial to include them in my programs.

Many kettlebell movements engage multiple muscle groups simultaneously, making them excellent total-body exercises, offering an excellent opportunity to get more bang for your buck with each exercise. The cannonball-shaped weight attached to a thick handle forces you to engage your core and stabilizer muscles when used in various movement patterns. Developing these integral muscle groups will help contribute to overall better posture. With the kettlebell’s weight being offset to the handle, it also enables you to improve your grip strength, which is something that can often be neglected.

The composition of the kettlebell allows you to mix up explosive movements, such as the kettlebell swing or the clean, or slow, controlled and deliberate movements, such as the windmill or a Turkish getup.

Using explosive movements helps to develop power, strength, and endurance.

A quick-fire round of kettlebell swings is sure to get your heart pumping as fast as a 30-second treadmill sprint, yet with no impact on the joints, it is an amazing cardiovascular alternative for those whose knees aren’t as keen to pound the running machine.

Kettlebells mainly focus on functional movements, bringing balance and coordination into play, when practiced correctly and using good form, they can transform the way you perform fundamental movements, making daily activities easier. Take the Turkish get-up, for example, performed at a slow and controlled pace, it is an excellent opportunity to develop shoulder stability, core engagement, and focus on coordination to get up from the floor whilst continuously holding a kettlebell overhead.

Bear in mind when first beginning to implement kettlebell exercises, that without proper instruction, heaving around a heavy cannonball may not be the best idea. Choose an appropriate weight until you have mastered the form and technique to avoid any risk of injury. Don’t be afraid to ask for advice from a member of the gym staff or a personal trainer to ensure you perform these exercises safely.

Some examples of easier exercises, to begin with, could be a farmer's walk, carrying a kettlebell in each hand by your side, and walking up and down in a straight line, this exercise is a prime example of engaging those core muscles and stabilizers needed for improved posture. To make things a little harder, try offsetting your balance by executing a suitcase walk carrying one kettlebell only on one side, working against the weight to maintain an upright position.

Don’t be intimidated to give them a try if you are unsure of some of the aforementioned exercises, the kettlebell is so diverse it can be used to liven up any of your favorite exercises too, give them a go with squats, lunges, and presses.

You can do a huge range of exercises with limited space and just one kettlebell.

Try my quick Kettlebell complex workout -

10 KB swings

10 KB deadlifts

10 KB high pull (upright row)

10 KBCleans (5 per side)

10 KB squats

Repeat as many times as you like, I recommend at least 3 sets