Home Gyms are always a great idea, especially when you have a small budget and adequate space. It is clear by now that the setup of each home gym differs based on individual goals and preferences. But some essentials help you benefit no matter what level you are.
Kettlebells are round free weights with an arc-shaped handle and a flat base used for strength and core training.
Kettlebells have been around for so many years and also resemble what weights must have looked in the early ages before equipment like dumbbells were manufactured.
Nowadays, kettlebells are commonly used, especially in home gyms as they are available in different sizes and are very much effective.
Unlike dumbbells, Kettlebells provide a great motion while working out because of its construction.
Benefits of Kettlebells
If you are a total beginner, then you must be unclear about what exactly a Kettlebell is. More than that, you may question if it is worth it.
Kettlebells, along with being a great weight resistance during workouts, can help you benefit a lot. One single kettlebell can provide total body workouts along with a great cardio-vascular session. They also are very affordable. They very much aid in maintaining flexibility and joint strength.
Here are some of the many benefits of kettlebells:
1. Strength Build: Kettlebells apart from being a great tool, ultimately is just free weight. That helps you build strength and muscle all over the body that you need to be active.
2. Total Body Workout: Kettlebells are one of the most efficient gym equipment that aids in the total body workout. You can actively train your whole body using just a single kettlebell using the right exercises.
3. Core and stability: Total Body Exercises performed using a Kettlebell actively engages your core and improves your core strength. It also increases your balance, flexibility, and range of motion.
4. Great cardio: Lifters enjoy using a kettlebell because along with providing great muscular strength, it also provides a great cardio-vascular session. It increases the heart-rate and also burns fat at a higher rate, resulting in lean muscle and great body shape.
Types of Kettlebells
Ideally, any kettlebell is a round weight with an arc-shaped handle and a flat base. The numeric weight is also printed on the kettlebell for convenience.
Usually, kettlebells are made of Cast Iron or Steel. They are made out of other materials too, like Vinyl.
Kettlebells come in different sizes. You should choose your size according to your experience and goals. Keep in mind, even though kettlebells provide a great range in motion, those are still weights. So if you handle them improperly, it might injure you.
Workouts using Kettlebells
Now that you are interested in buying kettlebells, what would you do once to get your hands on them?
With even just a single kettlebell, you can perform a wide range of exercises beneficial for your whole body. Also, since you can use kettlebells to do various push and pull exercises, this equipment is more versatile.
Here are some of the best exercises that you can do with kettlebells, whether you are a beginner or an advanced player.
The widely performed exercise using just a single kettlebell. Kettlebell Swings are one of the most effective exercises you can do with a kettlebell for your lower body.
Not only that, but it is also one of the most fun exercises.
All you do is swing the kettlebells from between your legs to your front while engaging your hips simultaneously.
The best thing about this workout along with most of the kettlebell exercises is that at an accelerated rate, this exercise also becomes a great cardio-vascular session that helps burn fat at a very high rate.
Kettlebell Swings primarily targets your hips, glutes, hamstrings along with your arms and shoulders.
Every fitness enthusiast knows how great deadlifts are. With kettlebells, it becomes way more efficient as it improves posture.
This exercise is also a great way to make your body flexible before more complex kettlebells exercises.
Like normal deadlifts, Kettlebell deadlifts also primarily target your core, back, glutes, and hamstrings.
3.Kettlebell Goblet Squats
If we are talking about the lower body in Total Body Workouts, we rarely miss Squats. With Kettlebell, squats become a bit more interesting.
Kettlebell Goblet Squats are normal squats except you are holding your kettlebell like a Goblet while performing it.
This actively engages your Glutes, Hamstrings, and Shoulders.
Pro-tip: If you raise your calves after returning to the starting position, you can also include Calf-raises in your Kettlebell Squats.
Kettlebell Clean is yet another powerful exercise that can be performed well exclusively using a kettlebell.
It requires lifting the kettlebell off the ground while keeping your back straight, then lifting it and raising it above your shoulder, and then reversing the process.
This exercise primarily targets your Back, legs, shoulders, and arms.
The flat base of kettlebells helps you perform push-ups with proper form. Push-ups are known to increase overall muscle strength and core strength.
This exercise primarily targets the arms, back, and core.
Almost all the exercises that are performed using a pair of dumbbells can be performed using kettlebells like bicep curls, triceps extension, etc.
If you are clueless when it comes to buying kettlebells for yourself, let us give you a quick guide. We have listed out the best kettlebells that you can buy based on customer ratings and reviews.
We list out the best 3 Kettlebells that you can buy today itself.
1. AmazonBasics Cast Iron Kettlebells
AmazonBasics is one of the most trusted brands among various products on the e-commerce. Their Cast Iron Kettlebells are very effective and durable.
Customers have given it a high rating and it has sustained along with other major brands for a long time.
2.Yes4All Vinyl Kettlebells
Yes4All has made kettlebells easy for beginners with their Vinyl coating. It comes in various sizes for all levels.
You can choose to buy a single kettlebell or buy it in pairs.
3.Bionic Body Soft Kettlebell
As the name suggests, unlike traditional kettlebells, the Bionic Body Soft Kettlebell is made using iron or steel. Yet it serves its purpose of providing a great workout.
Kettlebells are always a great option for your home gym. It consumes less space and helps you with various exercises.
Kettlebells can engage your whole body and also give you a great cardio-vascular session, thus reducing body fat too.
Kettlebells come in different sizes as printed on each of them. It is recommended for beginners to go for lower weights at the early stages.
Kettlebells are indeed worth your money for your home gym. They are a great investment and also a very versatile tool.
So if you want a great range of motion in your home gym workout, kettlebells are totally for you!
Frequently Asked Questions
1. Will I lose weight doing Kettlebells?
In short, yes. Kettlebells can help you lose weight quite quickly. The hundreds of different motion that kettlebells provide help you to increase your heart rate, thus engaging your entire body in a great cardio-vascular session.
2. Does kettlebell burn body fat?
Yes, kettlebells are known to reduce body fat at an accelerated speed without losing your muscle gains. Kettlebells provide a great cardio-vascular session if the right exercises are performed.
3. Is it okay to do Kettlebell every day?
You can use Kettlebell during your workout sessions. You can alter your workout sessions based on your goals and diet. But including kettlebell workouts in your session is always a great idea.
4. What do kettlebells do to your body?
Kettlebells are great for your body. It reduces fat and helps you in weight loss without compromising your muscle gains.
It helps you build a great posture as most of the kettlebell exercises target your back, hips, and core; the most important parts for a healthy posture.
Along with that, kettlebells helps you recover from muscle imbalances and prevent it further.
5. Are kettlebell workouts good for weight loss?
Yes, kettlebells workouts have proven to be very effective against weight loss as it increases your cardio-vascular sessions.