Kettlebells are a popular type of exercise equipment that can be bought and used either in the gym or at home. Known for their strength-building abilities, you can use kettlebells in many exercises. The most popular exercise routine using kettlebells would be kettlebell swings.
This is a fun, high-intensity workout that can help you increase your fitness levels two-fold. But are kettlebells good to use if you want to improve your muscle size and strength? Read on to learn more about kettlebells and kettlebell swings for the best strength training exercises you can add to your workout routine.
What is a Kettlebell?
A kettlebell is like a cannonball with handles on the top. Kettlebells come in various sizes and weights according to your lifting abilities. Starting at 5 pounds, they are available up to 100 pounds and are an inexpensive piece of workout equipment that you can purchase from any good sporting goods store.
Benefits of Using Kettlebells in your Exercise Regime
Kettlebells are great to add to your workout, and here’s why:
- Exercising with a kettlebell is considered a high-intensity workout that burns as many as 400 calories in only 20 minutes.
- For lunges, swings, shoulder presses, and push-ups, one can use kettlebells. Kettlebell swings are among the most popular exercises that can be done using kettlebells.
- It is considered excellent cardio and strength workout and works all the essential muscles in your body.
- Kettlebell exercises such as kettlebell swings target all body areas, from your tush to your glutes.
- Using kettlebells can help increase your flexibility without putting unnecessary strain on any muscles.
- Kettlebells are great to add to your home workout routine and can be done anywhere.
There is no need to drag yourself to the gym to exercise using kettlebells. Buy a set for a home workout and learn how to do kettlebell swings for an intensive, all-over workout.
Are Kettlebells Good for Strength Training?
Kettlebells and kettlebell swings, in particular, are one of the best exercises for strength training. Kettlebell swings are an easy exercise that can be done by absolutely anyone, from beginner to advanced fitness levels, and require little to no skill.
Kettlebell swings are done by holding the kettlebell in both hands with your arms straight at shoulder height. Your feet should be more than shoulder-width apart. To get the correct movement, use your hips and knees to swing the kettlebell between your legs, bending your knees slightly as you swing down. Swing the kettlebell back up to shoulder height, straightening your legs and keeping your back straight as you do. This swinging down and up motion is considered a single swing.
While holding a kettlebell of a certain weight, this swinging motion works the muscled on your arms, back, legs, and glutes. Using your hips when performing kettlebell swings and not lunging or squatting is essential, as this can lead to strained muscles.
As your fitness level increases, feel free to increase the weight of the kettlebell for an even better strength workout. If you are unsure what weight you should be starting with, you can follow the unwritten rule or “rule of thumb” to choose a kettlebell weight.
- For men, kettlebells should be between 18 to 44 pounds, while women should use kettlebells between 10 to 26 pounds.
Other factors to consider are:
- Level of fitness
- Weight and height
- The areas your want to target
If you have never done kettlebell swings, start with the lowest weight kettlebell as per the rule above and slowly work your way up to the maximum weight recommendation. Make sure you are entirely comfortable with a particular weight kettlebell before moving up to the following weight scale.
Conclusion
Kettlebell swings are fun and fabulous for an intensive workout that targets all areas of your body. Designed to increase muscle strength, it is one of the best exercises to increase your strength and fitness levels while getting a full cardio workout. Remember to choose a kettlebell weight that is not too heavy or too light, and follow the rule of thumb we discussed above when making your decision. Kettlebell swings can be done at home or in the gym and are a great addition to any workout routine.