Fun fact about kettlebells
The kettlebell was created to train Russian soldiers who called them “gireviks". Later, it started to become popular among athletes as well. So thanks to this popularity they ended up being marketed for use by the general public. Kettlebells are generally made of cast iron, although there are also some made of plastic and other materials. They resemble a cannonball with a very large handle and can weigh anywhere between 4 and 40 kilos!
Difference between kettlebells and dumbbells
The biggest difference between a kettlebell and a dumbbell is that the weight is distributed differently. With a kettlebell, the weight is concentrated on the ball, whilst with the dumbbells the weight is distributed evenly between the two sides and the center of gravity is placed on the handle. This difference in weight distribution is used a lot to perform specific exercises with kettlebells that take advantage of the fact that the centre of gravity is located further from the arm.
Kettlebell exercises
Kettlebells can be used to train multiple muscle groups and for various exercises. Think, for example, of squats, deadlifts, thrusters, and swings, using a kettlebell as a supplement. The kettlebell swing is an ideal exercise for your hamstrings and glutes.
HIIT training with kettlebells
High intensity interval training (HIIT) using a kettlebell will help you gain muscle mass and endurance, rapidly. With HIIT training, you work a lot on cardio and by adding the kettlebell, you multiply its benefits. The key is to start small, with a weight that you master, to avoid straining your posture and avoid injury.
Here is a suggestion for a full body kettlebell workout (the recommended rest is between 1 and 2 minutes after each set):
- 3 sets of 10 kettlebell front squats
- 3 sets of 10 kettlebell thrusters
- 3 sets of 10 Romanian kettlebell deadlifts
- 3 sets of 10 kettlebell shoulder presses
Then repeat this circuit three times:
- 30 second swing with kettlebell
- 30 seconds rest
- 30 seconds of forward lunges with kettlebell
- 30 seconds rest
- 30 seconds of goblet squats
- 30 seconds rest
This blog is written by our personal trainers.
