Want the best of both workout worlds?
Try kettlebell training, which combines strength and cardio to deliver major results.
If you’ve ever set foot in a gym, you’ve probably noticed kettlebells in the weight room.
Photo: Getty Images
But why reach for one of these oddly shaped weightsover a set of dumbells?
Interested in learning more about kettlebell workouts?
What Is Kettlebell Training?
Some movements require additional strength from the legs and hips.
Others involve swinging the kettlebell from one hand to the other.
Kettlebell training has been around much longer than you likely realize for hundreds of years, in fact.
Kettlebells are one of the oldest forms of fitness equipment in history, dating back to ancient Greece.
The first iteration of a swingable weight, known asa haltere, was invented in the fifth century B.C.
What Equipment Is Used In Kettlebell Training?
To protect your feet, wear flat-soledstrength training shoesthat offer proper stability when kettlebell training.
You may also want to utilize anexercise matfor any kettlebell exercises done on the floor.
Here are the key benefits of kettlebell training.
Strengthens Core Muscles
Want to improve your core strength and stability?
Kettlebell training is by far the most powerful weight training method for activating your core.
Improves Cardiovascular Health
What do you get when you combine strength training with cardio?
The heart-pumping benefits of kettlebell training.
In particular, kettlebell swings are especially effective for cardio when compared to other workouts.
Here are a few key kettlebell exercises to get familiar with.
Kettlebell Swings
Mastering a kettlebell swingis an absolute must for kettlebell training.
This move is popular in kettlebell workouts and acts as the foundation for intermediate and advanced kettlebell exercises.
Then, drive the kettlebell forward using your hips and glutes.
Keep your back flat throughout the movement, and engage your core to protect your lower back.
High Pulls
This full-body exercise is perfect forkettlebell beginners.
Squat down and grab the kettlebell by the handle with both hands.
Drive your feet into the ground as you straighten your legs to stand.
Simultaneously, pull the kettlebell up toward your chin, finishing with your elbows raised in a Y-shape.
Looking for more kettlebell exercises?
Try these moves:
The Best Kettlebell Workouts
Want to incorporate kettlebell training into your workout routine?
Try kettlebell training two to three times per week if you’re a beginner, recommends Norvell.
Then work your way up to heavier kettlebells, advises Norvell.
Before moving on to more advanced kettlebell movements or increasing kettlebell weight, consider working with a fitness professional.
