What are kettlebells used for?

In the fitness world, we can find a wide variety of materials to carry out our exercises and routines, such as weights. These can be of many different types, for example —fixed weights (dumbbells or dumbbell plates), adjustable weights (or weight plates, among others), or kettlebells (also known as Russian weights). In this article, we focus on the latter: kettlebells. Next, we analyze what kettlebells are and what they are used for, we also explain which type of kettlebell to start with, and answer other related questions of interest. Keep reading!

What are kettlebells and what are they used for?

Kettlebells are known worldwide as kettlebells. These are ball-sized weights that have a handle that serves as a grip. They are generally used to tone —although also for gaining muscle, depending on the weight and size of the kettlebell in question—. Nowadays, the use of kettlebells has spread considerably and, unlike dumbbells —which are a type of fixed weight—, their center of gravity is located in the center of the hand. 

Benefits of kettlebells

The shape, structure, and versatility of the kettlebell offer a range of benefits and advantages compared to other types of weights, in addition to those it shares with the rest. This is because they focus their center of gravity in the center of the hand thanks to their handle, very different from other types of materials. These are the advantages and benefits of kettlebells:

• They are easy to use: Using kettlebells is not complicated; they have a handle of ideal thickness to be held firmly with one or two hands — depending on size and weight —.
• Versatility: They can be used in exercises to gain muscle mass, but also in many other disciplines, such as toning by doing squats with them. Also to work the joints and flexibility. Their use involves a high metabolic expenditure
• Wide variety of kettlebells: There is a wide variety of kettlebells according to their weight and size.
• They develop musculature and strength: Kettlebells help engage a large part of the musculature depending on the exercises chosen to work. Also, with them, the body works as a unit, strength increases, and cardiovascular endurance improves.
• They help improve coordination: Thanks to kettlebells, it is possible to improve coordination as they require great control of movements. Additionally, they are very useful for improving agility.

Which kettlebell to start with

As we explained in the previous point when answering what kettlebells are for, they can be used for numerous disciplines. From exercises to tone up, to gaining muscle. That is, kettlebells can be used in simple exercises where only strength is needed, as well as in more complex ones with repetitions within a workout — for example, Crossfit type. The exercises, in each case, are appropriate according to the corresponding intensity level and based on the results what the person in question is looking for. When answering which kettlebell to start with, this last point must be taken into account. In this section, we offer an answer aimed at beginner athletes, who are usually the ones with the most doubts.

Which kettlebell to start with if you are a man

In the case of men, the recommended weight to start using a kettlebell is from 12 kg to 16 kg. Once experience is gained and endurance and strength improve, the weight usually goes from 20 kg to 24 kg. If the goal is to hypertrophy the muscles, it is usually most advisable to use kettlebells over 30 kg.

Which kettlebell to start with if you are a woman

If you are a woman, it is most advisable to start with a 8 kg kettlebell. This way you can learn to perform weighted exercises and at the same time prevent injuries. Now, once you master the technique, you can move on to using 12 kg kettlebells. These are the most suitable for training strength and endurance simultaneously. If you want to gain muscle volume, it is best to use a kettlebell heavier than 12 kg.

What the kettlebell swing is for

The kettlebell swing is one of the most popular and recommended exercises that you can include in your exercise routine. When answering the question of what the kettlebell swing is for, you should keep in mind that it is an exercise that basically consists of swinging kettlebells and that, moreover, will serve as a base for the rest of the movements with this equipment. It is performed with both hands and consists of lifting the kettlebell and then swinging it under our legs by slightly bending the knees repeatedly. It is an exercise that has the following benefits:

• Works the abdominal area.
• Strengthens biceps, glutes, abdomen, shoulders, and back.
• Develops strength.
• Burns fat (helps burn many calories) and contributes to building a powerful core.

Kettlebell exercises

We have already seen what the kettlebell swing is and what it is for. Now, one of the main advantages of kettlebells is their versatility, as they allow us to work in many disciplines. For this reason, we can choose to perform a large number of exercises with them — and for this very reason they have become so popular nowadays, in addition to the other benefits and advantages. These are some of the most popular kettlebell exercises:

• Squats with kettlebells.
• Lunges (front and back) with kettlebells.
• Lunges with shoulder press.
• Kettlebell Halo.
• Kettlebell Hammer Curls.
• Row.
• Push-ups with row.
• Clean & Press.