Do kettlebell workouts work? Is a question we have received from several customers and we thought it would be a good idea to address it in a blog article. So here we go!
The short answer is yes! If used correctly, then kettlebell workouts are a very effective form of functional fitness. Let's discuss what they are, what makes them unique and how to train properly with them.
A kettlebell is a flat-bottomed weighted ball, with a solid handle attached. They're normally manufactured from cast-iron, but can also be made from tough filled-vinyl and sometimes other metals. They are thought to originate from Russia as a type of weight used to weigh crops in the 18th Century.
The uniqueness of a kettlebell, lays in it's uneven weight-distribution. Most of the mass is centred around the base with only a small amount in the handle. This gives them a very stable base and low centre-of-gravity. It also means that with the majority of the mass further from the handle they help to increase grip strength. This also means that when they are used for exercises that involve them being rotated around their handle, they have a greater swing-weight than the equivalent mass dumbbell. The arched or looped handle also makes them easier to use with two hands than a dumbbell and this opens up a wide range of additional two-handed exercises.
Kettlebell workouts are no different in structure to any other type of workout, except that the equipment is unique. So the main difference comes from the exercises available to kettlebell users. If you're a beginner looking for a basic workout guide using kettlebells, than check out our Kettlebell Workout for Beginners. If you're looking for the exercises that most suit kettlebells then keep reading.
Here's our list of the fundamental kettlebell exercises that you should learn before any other kettlebell exercises. If you have no experience with kettlebells then a session with a qualified kettlebell coach, or a Crossfit coach who is well-versed in kettlebells is priceless.
This is the daddy of the kettlebell repertoire, and should be the first fundamental movement you learn. It's a strength as well as a cardiovascular work-out so is incredibly effective as a fat burner. It works the lower and upper body simultaneously, you'll work your hips, glutes, quads, hamstrings, core, shoulders and spinal erectors. Here's a quick video on the correct technique:
This exercise can be performed with a dumbbell, but it suits the kettlebell far better due to the handle positioning. It's an exercise that consists of several component movements and takes time to learn correctly, but once mastered it'll offer a very functional movement that has a wide range of benefits, but is invaluable for practitioners of Brazilian jiu-jitsu and any other martial art that involves the ground and standing. It strengthens your shoulders, wrists, trunk and hips.
The squat is an essential exercise in any workout programme, but this kettlebell variation doesn't just work the legs, the shoulders, the forearms and even the biceps are pretty active throughout the movement in order to hold onto the kettlebell.
Like the kettlebell swing, the clean is an all-body exercise, that will produce a cardiovascular training effect as well as a muscular strength effect. It's similar to the Olympic bar power clean; however there are some specific differences with the kettlebell, so we advise seeking professional advice on the exact technique. This exercise will work the lower and upper body and is an excellent high-intensity muscle-building, fat-burning demon!
If you want to create those boulder shoulders or simply have more strength overhead, then the overhead press is the daddy of shoulder exercises. The kettlebell varient is no exception. This exercise feels so much more natural with a kettlebell, compared to using a dumbbell. The reason being the off-set handle of the kettlebell results in a more natural plane of motion and a smoother feel.
The kettlebell snatch is very different from the Olympic snatch that many of us are familiar with. It's an explosive, powerful movement, which tests your technical ability as well as your dynamic strength and conditioning. It's important to develop your hip-hinge kettlebell swing movement before attempting this exercise. Like the clean, it's a very technical movement, so again try to seek professional coaching on technique before including in your regular workouts. However the effort is worth it, because this exercise is an absolute destroyer when it comes to full body conditioning and cardio effect!
So to answer the question of this blog. Kettlebell workouts definitely work and in-fact offer an incredible overall functional training effect for those willing to learn these specific exercises. Their unique shape adds a new dimension to your workouts and will result in fantastic grip strength! Why not try them today? If you're interested in adding kettlebells to your home or garage gym then checkout our York Barbell Hercules Cast Iron Kettlebells, they are solid, high quality cast iron kettlebells.