If you are interested in fitness and crossfit then you can’t help but have heard the term Kettlebell at least once! Perhaps you have even seen it yourself. However for lack of information, you hesitate to try this kind of equipment. But what is it exactly? What types of exercises does it allow to practice? Is it really effective? How is it different from what you may already be using? We will therefore try to answer all your questions about it.
What is a Kettlebell?
It is a training tool of Russian origin dating from the 18th century. It is also called gyria (or girya according to the translation) and at that time weighed 16 kilograms. Besides, its original form suggests to many people that it would come from the cannonballs of soldiers, who welded a handle to use it as part of their training. This shows the long past of this kind of object! The Kettlebell is equipped with a single handle on its top to allow weight manipulation and various exercises. It consists of four parts, namely the handle, the horn, the base and the ball.
It has become much more than a simple training tool since it is even a sport, in its own right governed by two international federations (IGSF and IUKL). Its development outside Russia is due in particular to Pavel Tsatsouline, one of the world stars of this sport. Initially, the gyria weighed between 16 and 44 kilograms. Weights now range from 4 to 32 kilograms.
Even if we will discuss this point later, I want to point out that it is absolutely not comparable with a dumbbell . For the record, its etymology comes from kettle (kettle in English) and bell (bell).
There are different types (which I will detail later) that can be divided into two main categories: the “official” Kettlebell and the “unofficial”. These vary in size according to their weight, this will have the effect of modifying your gesture if you change gyria. It is obvious that only official gyrias are authorized within the framework of a competition.
Why Should You Use Kettlebells?
It was designed to work both cardio and muscle. You will also be able to perform ballistic work (work on fast muscle fibers consisting in accelerating and then releasing a weight) but also asymmetrical work (rebalancing weaknesses in the body).
It also makes it possible to obtain results in a shorter time than other exercises. Its characteristics thus make it the ideal ally to work in a perfect way while optimizing your time. This will improve your strength, endurance, work capacity, flexibility, coordination, agility and heart rate. You will also burn fat while working on your entire body.
It is also interesting to know that if you are used to working out with dumbbells and you have back problems, you will put less strain on your back with this kind of device.
List of 10 Best Kettlebells
1. bintiva Kettlebells – Professional Grade, Vinyl Coated, Solid Cast Iron Weights with a Special Protective Bottom
The Bintiva set of kettlebells include a special base which can help stabilize the kettlebell both during, and after use. In addition, it will help to protect the exercising surface while being used.
Professional Grade Bintiva kettlebell weights have been created from solid cast iron, then encased into a color-coded vinyl coating that’s both attractive, and practical.
2. CAP Barbell Vinyl Coated Cement Kettlebell
These vinyl kettle bells are full of cement to get a cheaper choice and also have a protective plastic casing to reduce wear and tear. The handle includes a smoother surface to let exercising without annoyance to your palms. Adding kettle bells helps sculpt and tone the whole body since controlling and lifting a kettle bell forces the whole body and especially the core, to contract because a group. Employing kettle weights throughout your fitness regimen is a fantastic choice for obtaining an entire body work out in a brief time period.
3. Yes4All Vinyl Coated Kettlebells – Weight Available: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50 lbs
Constructed of solid cast iron without any welds, weak areas, or seams. Vinyl coated cover protects the ground, reduces sounds and provides heavy-duty security for every kettlebell. Great to use indoor & outside, even under severe condition.
Smooth, high quality somewhat textured handle offers a cozy & business, stable grip for large repetitions for both people coaching. Every kettlebell is completely checked prior to leaving the mill & delivery to guarantee the best quality solutions.
Great for home or commercial gyms because the kettlebells enable vertical storage. Flat base for stability, perfect for pushups, renegade rows, handstands, mounted pistol squats and also other exercises necessitating a kettlebell using a flat underside.
4. AmazonBasics Cast Iron Kettlebell Weight
Switch your fitness routine with all the AmazonBasics Cast Iron Kettlebell. With its rounded ball-like profile and incorporated loop handle, the kettlebell functions as weight resistance as well as a counter balance for various upper- and lower-body exercises.
Utilize the kettlebell to exercise all significant muscle groups, such as chest, arms, abs, back, and thighs. The advantages of kettlebell exercises vary from creating muscles, improving core strength, and enhancing balance to promoting greater bone health, burning off calories, boosting energy levels, improving mood, and much more.
5. AmazonBasics Vinyl Coated Cast Iron Kettlebell Weight
Improve coordination, strength, and endurance using the AmazonBasics Vinyl Kettlebell. This hand-held weight amps your fitness up with lively training abilities. Increase agility and burn off fat through an assortment of workouts, from both fundamental squats and lunges to cardio and strength routines. Made from sturdy cast iron and coated in protective vinyl, the kettlebell is also a handy and highly effective workout instrument. Offered in a spectrum of colours and weights, so you may select the training course that’s ideal for you.
6. Kettle Gryp – Kettlebell Adjustable Portable Weight Grip Travel Workout Equipment Gear
Kettlebells give easy, unique exercises which build operational strength and range of movement. But, kettlebells are costly and almost impossible to go with.
With Kettle Gryp you are going to receive your entire workout in a variety of weights everywhere you’ll locate a dumbbell. Kettle Gryp is a superb addition to your own home gym or traveling tote, If you are a coach or fitness center operator, Kettle Gryp expands your customers’ workouts without the extra weight, price, and footprint of kettlebells.
7. Cap Barbell Enamel Coated Cast Iron Kettlebell
CAP Kettlebells are a significant improvement to almost any home health club; target specific muscle groups or even receive a complete body workout! Intended for heavy usage in your mind, CAP Kettlebells all have lasting coatings that can withstand the most grueling workout. Designed to correct proportions and made using quality materials are a few reasons CAP Kettlebells are an excellent addition to any fitness center.
8. GYMENIST Exercise Kettlebell
This Exercise Kettle Bell Weights is perfect for building muscle and getting fit. The kettlebell may be utilised in a variety of exercises and utilized by everybody from novices to athletes, and exercise courses in their training regimen. Employing a kettlebell at a workout has proven to improve endurance, strength, balance and agility additionally challenging the person further through all of body motions.
9. Bionic Body Soft Kettlebell with Handle
Heavy-duty and soft substances – this kettle bell consists of soft substances that prevent harms and injuries in accidental drops. It’s a dependable and durable exercise COMPANION that will offer a safe yet powerful exercise in your home fitness center.
Large handle for exceptional grip – thanks to the ergonomic grip, This kettlebell enables you to carry out huge moves. The kettlebell’s Offset centre of gravity guarantees a distinctive and flexible workout encounter with optimum grip and exceptional control.
Compact and easy to transfer – Made to save space in your house fitness center, This kettlebell includes a streamlined structure which lets you conveniently perform contemporary cross training and HIIT like Swings, squats, deadlifts, Turkish get-ups plus a lot more.
10. Sunny Health & Fitness Vinyl Coated Kettlebell
Build power, balance and endurance with all Sunny Health & Fitness No. 066 Vinyl Coated Kettle Bell. Working out with kettlebells will sculpt and tone the whole body. Lifting and controlling, forces the full body especially the core to work as you, creating both stamina and stability in precisely the same time. Made from high graduate cast-iron substance, it’s good for training inside and outside. Whether you work out at home or in your house fitness center, consider them where you go.
Kettlebells Buying Guides
The different types of Kettlebells
Plastic and vinyl-plastic
They consist of a plastic envelope containing a mixture of sand and gravel. They have a slightly curved handle and are available in weights ranging from 2 to 20 kilograms. Let’s be clear, this is a model designed primarily for beginners because it is the cheapest on the market and its handle will not be functional for certain types of exercises more intended for experienced athletes.
Cast iron and vinyl cast iron
It is a whole weight made of cast iron and covered with a vinyl overlay to protect the floor when you lay it. It is available in all multiple weights of 4 ranging from 4 to 32 kg. This kind of model poses no limits when it comes to practice. Its only drawback is the variation in its size depending on its weight. If you ever change to a heavier Kettlebell, then you will need to readjust your movement.
These models are identical to those used in competition and all have the same size, the same shape and the same flat handle. If only the weight varies it is a function of the number of layers of thickness internally. Its shape allows the good practice of this sport for all, men, women and children included! They can be found from a weight of 8 kilograms and up to 32 kilograms. Note that you will not have to readjust your movements if you ever climb the “weight scale”.
This kind of Kettlebell is available from 12 kilograms. The advantage lies in the fact that you can remove or put back the weight (like on a dumbbell finally!). So no need to buy multiple Kettlebells each time you use this system. In addition you will further optimize your space. Its big drawback is the weight distribution which remains too close to the handle. You will therefore be limited for many exercises. This kind of models will in no case be suitable for someone experienced.
How to choose the weight of Kettlebell?
It is of course necessary to adapt the weight of your Kettlebell to your own morphology. It is obvious that an 80 kg man will not perform as well as a 55 kg woman. Also take into consideration your level of sporting practice. A person resuming physical activity should not aim too high when resuming under pain of injury. Think that you can always use a model even too light for your skills while you can never work with too heavy a weight. So don’t be afraid to start slowly!
If you already practice dumbbells, then do not compare their weights with that of Kettlebells. Indeed, because of the position of its center of gravity, they will always seem heavier than dumbbells of equivalent weight.
Who is the Kettlebell made for?
The kettlebell has long been used frequently in the Russian special forces as part of their physical preparation. Many MMA champions (UFC) also use it. However, it is not only intended for those performing preparations with high physical intensity. Its use has been widely democratized so that its benefits are now available to the greatest number. This kind of accessory is suitable for both men and women . With its multiple weights, you will undoubtedly find the one that will match your performance level. Certain types, in particular the “officials” that I have just mentioned, are also for use by children but they must always be under the supervision of an adult to practice with them.
3 Best Exercises To Do With The Kettlebell ̣
As a reminder, certain safety instructions should be reminded to protect your health. Indeed, all these movements should be done without arching your back which must absolutely remain straight. Know how to listen to your body to warn you of ongoing injuries. If you return to a sporting activity, consult a doctor beforehand. Finally never try to catch a kettlebell that falls to the ground.
Squat elevation (Swing)
You will seek to work your glutes and quadriceps. You stand upright, feet outwards, then take the Kettlebell with both hands, forearm against your thighs. At first, bend your legs by pushing the glutes backwards, look into the distance and back slightly forward, while inhaling deeply. In a second step, you will propel by exhaling the gyria vertically while taking care to contract your glutes and abdominals. It is advisable to perform 3 sets of 30 seconds with 15 seconds of recovery between sets. The minimum load must be 8 kg for men and 4 kg for women.
With this exercise, the glutes, quadriceps and shoulder muscles will work. You start from a standing position with your feet together, inhaling and holding the kettlebell in your left hand, arms straight. The other hand is placed on the right hip. Then you advance your right foot while bending your legs. At the same time, with your left arm you raise the gyria in the air while exhaling. To complete the movement, you return to the starting position by pushing on your front leg. We recommend 3 series of 30 seconds with 15 seconds of recovery between the series for the right arm and as much for the left.
Here is an exercise that activates the shoulder muscles, triceps, quadriceps and glutes. For the starting position, you are standing with your feet slightly turned outwards. You hold the Kettlebell with your right hand, the other being on your hip. While inhaling, bend both legs by pushing the glutes backwards, the bust slightly tilted forward and the back flat. At the same time you raise the elbow (which will position the gyria at your shoulder). In the second phase, you will go up with outstretched legs and propel the kettlebell upwards, arms straight up while exhaling. Finally bend the legs and elbow again to return to the starting position. Perform 3 sets of 30 seconds with 15 seconds of recovery between sets for each side.