Get an efficient and effective workout in with kettlebells!
If you've taken a kettlebell class you know that in a short amount of time you will be exhausted on both a muscular and cardiovascular level. If you haven't worked out using kettlebells, there's lots of research that shows why you should. Many studies have shown that in side by side comparisons, cardiovascular workouts like treadmill running/walking, elliptical, rowing, or jump rope versus doing a kettlebell workout, you will burn more calories in 30 minutes with the kettlebells. A steady state nine or 10 minute mile will burn about 8-12 calories per minute, while a kettlebell workout can burn 15 calories per minute. Plus the workout fires up your full body and not just your legs and there is less pounding on your joints. Here is why kettlebells are the best choice when you are short on time:
Endurance
Unlike most cardiovascular (CV) exercises kettlebells can be used as a form of low impact CV training. When training with kettlebells, the body utilizes explosive power through maximizing and minimizing speed. This is known as ballistics training. Kettlebell circuits are short and intense, therefore using the cardiovascular system which will boost your endurance, helping you to be more efficient in other types of CV training like running.
Full body strength
Using kettlebells can aid in improving strength and even build muscle mass. The majority of kettlebell exercises recruit every muscle in the body from head to toe. Kettlebells are used through maximizing speeds in an explosive nature like a clean and press, or slowed right down minimizing speed which are slow and controlled like windmills. Both exercises activate muscles all over the body and the core contraction and co-ordination involved in these movements intensifies your breathing and causes the abdominal muscles to stimulate. This results in improving your core, which is extremely beneficial as it not only increases core strength but also stability.
Coordination and mobility
When using a kettlebell, you must have some sort of coordination and mobility. Fortunately, with kettlebell training you don't have to have this mobility and coordination from the get-go! It can be developed over time and with the right exercises e.g., windmills, and Turkish get-ups which are slow and controlled, can help improve shoulder mobility, overhead stability and coordination. Deep kettlebell goblet squats, and kettlebell deadlifts are great for developing hip mobility which will help you progress onto more complex kettlebell moves where coordination and mobility is a must.
How should I design a full body kettlebell workout?
A kettlebell workout should involve every muscle group in the body. This means we need to have some sort of squat movement, hip-hinge movement, a row, a press, and a rotational movement in our workout. The exercise should be performed as circuit format, and for beginners the rep range would be 12-15 reps each side, per set. For hypertrophy 8-12 reps would be advised with a heavier kettlebell weight. Complete one set of each exercise before resting, then take a break for 1-2 mins and complete the circuit again for another 2 or 3 sets.
Examples of a full body circuit could include:
- KB goblet squat
- KB Double arm swing / or KB Deadlift
- KB Bent over row / or KB Renegade Row
- KB Standing double arm KB Chest press / or KB Bench Press
- KB Halo
In Conclusion – Effective Kettlebell Workouts
There is such a wide variety of ways in which they can be incorporated into a gym routine and provide a full body workout no matter your training level. With gains such as improving body strength, coordination, and mobility, they are a piece of equipment that should be considered by anyone looking to improve their exercises and create effective and efficient full body workouts.