Starting a new workout regimen is always exciting and energizing. The learning curve provides a mental adventure that sparks interest and determination in accomplishing new health and wellness goals. Incorporating strength-building tools will help you get better results and feel more confident about the time you put in at the gym. The resurgent popularity of kettlebells has driven many people to incorporate them into their routines to spark their strength and cardio workouts.
What is a kettlebell?
Let’s first define what a kettlebell is and its most common uses for fitness. A kettlebell is a cast steel or iron weight with a grip handle that is used for a variety of exercises and movements, including a combination of strength, flexibility, and cardiovascular training. Kettlebells are designed to fit your grip and balance the weight you are working with, using gravity to build muscle strength and increase endurance. The weight is off-center, unlike traditional weights found in the gym, allowing the user to target multiple muscle groups and areas of the body within a single exercise.
The benefits of using a kettlebell during your workout are countless. You will find after consistent use in just a few sessions that your balance, endurance, strength, and coordination are improved.
Unlike most traditional exercise machines, kettlebells do not isolate particular muscles but rather require whole-body movements that will give you a much more productive workout. By incorporating these useful tools in your workout, you will build strength in your tendons and ligaments, which can prevent injury.
What type of kettlebell?
So, you are interested in incorporating kettlebells into your workout regimen. Let’s talk about how you should go about choosing a kettlebell based on your fitness and comfort level. First, note that it is always important to consult a trainer if you are unsure of proper technique to avoid being injured during your routine.
There are basically two types of kettlebell movements: ballistic and grinds. Ballistic movements are quick movements like lifts, swings, and tosses. Grinds refer more to slow movements like overhead presses, bent presses, squats, and deadlifts. Each type of movement has different results, so depending on your goals, you may select a different type of kettlebell based your needs. Of course, one can combine both types of movements to create a hybrid workout as well, in which case having a variety of kettlebells with fluctuating weights is the most beneficial setup.
Ballistic movements and lifts require heavier kettlebells because there is not quite as much control necessary as with slower movements. Exercises like windmills, get ups, and overhead presses demand slow-paced, controlled movement in order to get the best results, so one would use a more lightweight kettlebell for these types of routines. It is advisable to start off with two kettlebells, one light weight and one heavy weight. These weights will vary based on your size, physique, fitness, and comfort levels; however, having a slight variety will give you some options to shake up your routine.
Where to start?
For the man who is just starting out using weights or who is at maximum able to bench press 200 pounds, it is advisable to begin with a 35 pound kettlebell. If you are able to bench press more than 200 pounds, then you could start with a 44 pound kettlebell. After a few months of training with this size kettlebell, you should be able to move to a heavier weight as you build strength. A 53 pound kettlebell is in your future!
Typically, women who are new to training with kettlebells are advised to start with an 18 pound kettlebell. With regular reps and consistent workouts, you will be able to increase the amount of weight you use in the gym or at home. Now, if you’re a seasoned gym user who has used weights in the past, then you could start off with a 26 pound kettlebell. After just a few short months, you will notice your strength increasing substantially and will be able to grow with the size of your kettlebells to begin including heavier weights and denser workouts.
In any case, purchasing a full set of kettlebells will give you a wide variety of weights that will fit your needs from start to finish, no matter your workout routine. You can then match your growing strength with a new weight that will keep you progressing in your fitness goals. Having options to choose from will give you the resources you need to design whatever workout matches your current goals.
The best parts about kettlebells are their small size, mobility, and physical benefits. Some of us need the gym to keep us on track, and others can make their own living room into their workout zone. With these useful fitness tools, you can easily transport them to any space you wish to squeeze in a solid workout. Just like with any fitness routine, with consistency, determination, and practice, it won’t be long before you start seeing results. In a world where we are constantly busy with work and other demands, having a simple-to-use and transportable fitness tool gives us a big advantage when it comes to staying fit.
Guest Blogger
Amanda Perkins, she can be reached at amanda.kettlebellkings@gmail.com
