We’re going even further back to basics and covering the bare bones of the types of training you should expect to find in the ZGYM. This post is aimed primarily for beginners and newcomers to the ZGYM and my training. However, intermediate to advanced members can still read on and consider this as refresher.
Today we’re covering Kettlebells- what they are, the benefits of training with them, and examples of how to use them in your workouts.

Kettlebells

Kettlebells are a type of weight similar to that of a dumbbell or barbell. They’re shaped like a cannonball with a handle attached. Their use dates all the way back to ancient Greece, and later on in the late 19th century in Russia, where they became popularized. In 1998 they were introduced in North America, with the first US-made Russian style kettlebell being sold in 2001 by Dragon Door. * Kettlebells are a unique way of adding variety and resistance to your training that normally can’t be done with heavy weights like dumbbells.

*Dragon Door is the leading community of kettlebell training, and from where I earned my certification as a Kettlebell trainer.

Benefits of Kettlebells

So what exactly is the difference between a kettlebell and either a barbell or dumbbell? Due to their unique structure, kettlebells offer more range of movement, giving you the chance to perform certain exercises that normally couldn’t be achieved or executed as well with other types of weight.
Take for example the kettlebell swing, a move meant to target the lower body. While doable with a dumbbell, the focus of the move shifts towards the upper body as the center of gravity goes to the palms, working the arms instead of the hips and core.

Kettlebells are a multifunctional tool for building strength as well as endurance, since they’re maneuverability allows you to perform more explosive movements that once again are not as easily achieved with other types of weights.

Other benefits of kettlebell training include:

• Joint mobility
• Increasing range of motion
• Total body conditioning
• Strengthening of major muscles groups, Lats (back) and Glutes (butt), in addition to the shoulders, hip flexors, core, and lower back
• Endurance
• Functional strength and lean, toned muscles (instead of bulk)
• Perfect for fat burning, high intensity interval-style training
• Value- a single kettlebell could be a better investment, replacing a pair or several pairs of dumbbells

First things first: choosing a kettlebell. My recommendation is choosing at least one small kettlebell for beginners (choosing between 9-18 lbs), and working your way towards buying one medium (26 lb) for upper body exercises and one large (44 lb) kettlebell for challenging lower body exercises (like the one I own, which I call The Beast).

It helps to know the basics of form before jumping into kettlebell training. As a ZGYM member, one of the benefits you have at your disposal is my library of exercises. One of the categories includes kettlebell training and exercises, where I break down how to properly execute each move to ensure proper safety and technique.

Here are a just a handful of moves for you to try (note that these are all premium content for members of the ZGYM):

Kettlebell Swing

Kettlebell Snatch

Turkish Get Up

Kettlebell Pendulum

Kettlebell Sumo Squat

KB Russian Twist

Start Right Now

Now that you’ve gotten a taste for working with kettlebells, it’s time to roll up those sleeves and get to work. Choose any of the following exercises depending on your experience and level of fitness, and let’s get started.

For Beginners

Beginner Kettlebell #1

Beginner Kettlebell #2

Kettlebell Fit Slide Beginners #1

Kettlebell Fit Slide Beginners #2

Low Impact Full Body #1

Intermediate to Advanced

Kettlebell Workout #1 X

Cardio Shred #2

Summer Shred #3 X

Lifted Butt Series#4

5 Minute Kettlebell Swing Workout