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Top Reasons to Train with Kettlebells
Fitness | January 11, 2020
If you’re looking to take your training to the next level, I highly recommend you start using kettlebells. While I’ll always say to use your body weight as the basis of your workouts, I also believe that a perfect addition would be something like kettlebells. Not only for the fact that you’re using a heavyweight, but that you’re also working your entire body and mind. I’ve already written a primer on kettlebells (read it here), so there’s no need for any introduction. But if you’ve ever considered learning how to use them or are still on the fence, let these top reasons prove just how transformative they can be not only to your fitness but your body, too.
Hybrid Training
What if I told you that one training tool could give you power, endurance, strength, balance, coordination, and agility? And that very tool did all of those things and plenty more? Enter the kettlebell, a versatile piece of equipment that is the ultimate hybrid, providing fat loss, lean muscle, and athleticism. The kettlebell can be used to achieve all of these goals, which is why many experts consider it to be the most efficient tool available. According to kettlebell “guru” Pavel Tsatsouline, they’re the “AK47 of physical training hardware”. They’re also holistic in the sense that they cover almost every ground in physical training. Mobility, strength, flexibility, cardio-you name it, kettlebell does it all. Even bendy yogis are beginning to incorporate it into their routines! If you want your training to cover as many grounds as possible in the shortest amount of time, look no further than the kettlebell. It’s that efficient. [1] [2]
Full Body Workout
The kettlebell is also unique due to its impact on the entire body. People are often quick to find out that they’re working muscles they never thought they had after training with the kettlebells. These include the small stabilizer muscles that help to support the bigger, primary muscles. There’s also the deep core muscles, forearms, and joints. But you’re not just building what trainers like to call “vanity” muscles (i.e., six-pack abs, bubble booty, or round, sexy shoulders). You’re creating raw strength that serves a purpose. The kind of muscles that help you to perform everything from daily tasks to manual labor and survival skills. Your ability to “grip” or “hang on” to things improves, as well as your posture, stability, and coordination. Kettlebells also help to fix strength imbalances since they can be used for unilateral training. If you’re lagging in, say, your right arm but have a strong left arm, then you can use the kettlebell to help fix the imbalance by building up the “weak points” of your body (in this case, the right arm).
Mental Strength
You’re also not moving for movement’s sake when training with a kettlebell. Not only do you need to concentrate on getting the form right, but you also need to ensure that you’re actively engaging your muscles while doing so. With dumbbells or even bodyweight routines, this bad habit can easily creep up. But with kettlebells, it’s hard to “cheat” or perform an exercise with minimal effort. That’s because of their design, which is a round handle with a center of gravity (or mass) that’s anywhere between 6 to 8 inches outside of your grip. To really make the most of your training, you have no choice but to be present and mindful of what you’re doing. In doing so, you’re strengthening your concentration, coordination, and awareness (both body and environment).
Storage and Use
Another reason why kettlebells are so effective is their mileage. Usually, with dumbbell weights, you have to “advance” to a heavier weight to improve. Not so with kettlebells! Progress is different with them. You can buy a heavier one- that’s true- but you can also change the reps, time under tension, and difficulty of the exercise. And even then, you don’t have to buy multiple sets of kettlebells. Dumbbells quickly pile up at home, which is why many people buy racks. With kettlebells, you can put them in a corner or closet and be good to go. If you’re willing to, you can also load them up in the trunk of your car and take them with you on the go. Stop by a park and break out a few hip thrusts, and you’ve got a portable piece of cardio equipment!
When it comes to the number of kettlebells to buy, you only need 1-2 to get the job done. In the ZGYM, I own a medium 26 lb. kettlebell for upper body exercises, and a 44 lb. kettlebell (aka, the Beast) for lower body exercises. I’ll also use a lighter kettlebell (12-16 lbs.) when doing moderate training or a beginner-style workout. Either way, the kettlebell is a great, effective home training tool that’s well worth the investment. Dumbbells, barbells, and plates are not cheap, difficult to store, and easy to advance with. With kettlebells, you can continue to improve year after year while still training with the same amount of weight. Just when you think you’ve hit a plateau or gotten better, there’s always another variation that will humble you to the ground.
Closing Thoughts
As you can see, kettlebells are nothing to laugh at. They’ll test even the strongest of lifters and fittest of athletes. If you want to make a difference in your training in the most efficient, shortest amount of time possible, then invest in at least a medium-sized one to get started. Trust me; you won’t be disappointed.
If you’re ready to embark on your kettlebell training but don’t know where to start, then check out the best workouts and exercises that the ZGYM has to offer.
5-Minute Daily Workout That Makes a Huge Difference
Kettlebell Fit Slide Beginners
Kettlebell Workout- All Levels
The Kettlebell Exercise Library also provides detailed step-by-step breakdowns and proper form in video format.
If you’ve ever trained with kettlebells, I’d love to know your thoughts in the comments!
Sources:
[1] https://www.dragondoor.com/assets/1/15/hard-style_spring_2006.pdf
[2] https://www.verywellfit.com/kettlebell-and-yoga-the-perfect-union-2084656
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
rehon, france
Hi Z!
I love working with KB. I will have one of 20kg for my birthday. It will be my beast lol
you talk about fix strength imbalances . I have this problem with my left arm..I’m gona try to fix it. What advice can you give me please?
Thank you for eveything 🙂
Stephanie
Private Member |
lake tahoe, nv, usa
So for instance you take an exercise such as the overhead press with kettlebell and you start with your weaker arm and perform as many reps as you can with perfect form. Then you take the same amount of reps and do them on the stronger arm. Basically the weaker side is the leader in how many reps you’re going to do. Most people like to start with their stronger side and the problem with that is that you’re tiring the entire body even if one side is working harder than the other. So what happens is that when you start with your right arm, you do 10 reps with perfect form and then you try to do the same thing on the weaker arm which is now a little tired from you doing the 10 reps on the right side. So the left arm can never catch up and even if you complete the 10 reps, the last rep or two are so much struggle – and the struggle is another thing that prevents the left arm actually getting stronger.
Private Member |
rehon, france
Hi again
I just read your post fix strength imbalances. Gonna try this!! 🙂
Private Member |
Hi Zuzka,
I follow you since a moment and 4 years ago I was doing your workouts daily and I was loving it. But, due to personal reasons I had to stop and now I’m back on track! My problem in this moment it’s that I would like to have an idea of all the equipment that I need to do your workouts. In the past you had, in the FAQ, a list with all the equipment needed but now I think the list is no more updated.
So, can you give me a list with the equipments? Some of them I can’t buy (like the pull up bar) because I have a limited space to do my workouts but I will do the modifications that you suggest.
Thanks for your time and it’s really good to be back
Private Member |
lake tahoe, nv, usa
Hi Angela, great to have you back. I do suggest that you get the pull up bar because it’s one of the most important pieces of equipment. Here’s a great one for small spaces: https://www.amazon.com/gp/product/B07282J2MZ/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 you can fold it up and put it under your bed after each workout. You can also get these bars and do reverse push ups – pull ups in a reverse plank position. It’s a great way to develop pulling strength for beginners and intermediates.
You will need at least 3 different size kettlebells (15lbs, 265lbs, and 40-44lbs) Dumbbells (12lbs), Power Band , Sliders, Jump Rope , We also use ankle weights (5lbs each), chair or a box to jump on and you’ll need access to a wall so you can do things like handstands.
Private Member |
Hi Zuzka, hope you are well. I wanted to know your thoughts on buying adjustable weight kettlebells. I saw them on Amazon. Are they worth a buy? If yes, which make would you recommend?
TIA 🙂
Private Member |
lake tahoe, nv, usa
Hi, I’m not a big fan of those. I prefer regular kettlebells and mine are from Kettlebellkings.com
Private Member |
Ok thanks Zuzka
Private Member |
switzerland/, france
hey Z (lots questions ahead 🙂 ) you didn’t mention the Monster. Outside of DL what do expect to practice with 90lb KB? Also I remember you mentioned getting a weight between your Beast and Monster (60lb?).
I am looking into possibly getting a heavier than Beast (I have 20kg) for swings. (for now DL are done by bundling 3 KB, so can go up to 48kg). I do hip-thrust with a barbell (60kg), but not fan of the KB feeling on my lower tummy /pubic bone.
I tried a tip to get 2 KB on sides of pelvis (using a strap and carabiner) and was definitely easier for the set-up, and could add a pad for comfort.
All that said, I am not sure which further weight I should get ? 36,40,44kg??
>>Also are you considering ramping up by using 2 KB for one combo (swings with 1 KB in each hand// 1 arm snatch 8k to 1 arm row 12k…then switch sides)…could be fun and add variety. (a KB-chaos series ? 🙂 )
Private Member |
lake tahoe, nv, usa
The deadlift is pretty much all I can do with the 90lb KB. Maybe if you get really strong you could do a goble squat with it, but I doubt that’s gonna happen 🙂
I ordered some kettlebells so that I have something in between the beast and the 60lb one. As for double kettlebell exercises, I don’t want to impose that on ZGYM members because kettlebells are not cheap and we have all kinds of other equipment that we use and even though it provides extra fun and challenge, it’s not necessary for great results.
Private Member |
switzerland/, france
I was thinking 2 different weights such as 8 and 12k, but true that some may only have 1 KB altogether
Private Member |
granada hills, ca, united states
Hi Zuzka, I just joined last night and have done absolutely nothing yet. I want to start working out but totally hate boring exercise. But, am excited about your exercise program(s). diet, etc. I’m a young spring chick of 73 (74 next month) but know I can do it with the right guidance. I have been very active all my life and no one ever thinks I am my age. I started home bike since Covid-19 but am ready to really get in shape. (I plan to marry as soon as pandemic is under control.) I don’t know much about workouts but am very willing to learn. My abs are my major concern and I definitely need to tone arms and thighs. I had four sons and always stayed thin so I am not overweight (never have been). But, things only look good with my clothes on, that will never do. So be honest with me, can a woman my age really get a toned firm body again? I would like to start with the Kettleballs. What do you advise?