The kettlebell is beginning to get the credit it deserves, and for good reason. Its top-mounted handle makes it the ideal tool for ballistic, swinging movements, giving workout options that are tough to replicate with dumbbells or a bar. Because moves like the swing, snatch and clean use virtually every muscle, they can be done for low reps to build full-body explosiveness, or ultra-high reps (50 in a set isn’t uncommon) for fat burn and cardio.
KETTLEBELL Qs
But there’s more. Since the 1700s, farmers and strongmen have been using lifts like the windmill and bent-over press to show off their strength and coordination, and incorporating them into your routine will help you build physical powers you barely knew you had. Want to get strong, explosive and lean? Time to unleash bell.
What are kettlebells best for?
KETTLEBELL Qs
What are kettlebells best for?
Building explosiveness and core strength. Kettlebells come into their own for swings, cleans and snatches – where they’re more comfortable to use than dumbbells and less technical than barbells – making them excellent for building power. Because you’ll often use them unilaterally, in ways that involve holding them at odd angles to your body, they’re also great for teaching your body to ‘resist’ force, building the anti-rotational strength that experts agree is key to long-term health. Finally, because they’re suited to very high reps, they’re great for burning fat.
Can I just get the cheapest ones?
Unfortunately, not all kettlebells are created equal. Look for one with a nice handle: wide enough to comfortably grip with both hands, and with a texture that won’t irritate your hands over dozens of reps. Ideally, you’ll also want a bell that sits comfortably against your forearm during swings or snatches – big and round is the key, but try it out if you can.
The best bells are competition-style – they’re all the same size, whether they weigh 6kg or 32kg, and they’re a joy to swing.
How heavy should I go?
As an all-round option, 16kg is probably the best bet. You might find it a bit light when you get used to swings and squats, but it’ll also let you do a load of pressing variations and high-rep snatches. If you’re getting a second bell, consider a 20kg or 24kg – the latter is heavy enough for almost any move you’ll want to do.
Building explosiveness and core strength. Kettlebells come into their own for swings, cleans and snatches – where they’re more comfortable to use than dumbbells and less technical than barbells – making them excellent for building power. Because you’ll often use them unilaterally, in ways that involve holding them at odd angles to your body, they’re also great for teaching your body to ‘resist’ force, building the anti-rotational strength that experts agree is key to long-term health. Finally, because they’re suited to very high reps, they’re great for burning fat.
Can I just get the cheapest ones?
KETTLEBELL SWING
Unfortunately, not all kettlebells are created equal. Look for one with a nice handle: wide enough to comfortably grip with both hands, and with a texture that won’t irritate your hands over dozens of reps. Ideally, you’ll also want a bell that sits comfortably against your forearm during swings or snatches – big and round is the key, but try it out if you can.
Primary target: Glutes | Secondary target: Hamstrings Why: This full-body move engages all the muscles of your posterior chain, but also teaches the explosiveness you need to do everything from throwing a punch to jumping onto a box. Remember, it’s a swing and not a squat: you only need to bend your knees as much as you would before a jump.
The best bells are competition-style – they’re all the same size, whether they weigh 6kg or 32kg, and they’re a joy to swing.
● Stand with your feet shoulder-width apart and push the kettlebell off your body to start the swing.
How heavy should I go?
● As you lower, hinge at the hips by pushing your glutes back.
As an all-round option, 16kg is probably the best bet. You might find it a bit light when you get used to swings and squats, but it’ll also let you do a load of pressing variations and high-rep snatches. If you’re getting a second bell, consider a 20kg or 24kg – the latter is heavy enough for almost any move you’ll want to do.
● When you feel a stretch in your hamstrings, drive your hips forward, swinging the kettlebell up.
● Don’t worry too much about how high the kettlebell gets – the snap at the hips and drive through the glutes is more important than air time.
SINGLE-ARM KETTLEBELL SWING
Primary target: Glutes | Secondary target: Hamstrings Why: Swinging the kettlebell with one hand forces you to engage your core muscles to stay upright and in control, building strength through your obliques that will transfer to almost any sport. This is also a good way to ‘wake up’ your abs ahead of heavy moves like the deadlift or squat.
● Swing the kettlebell between your legs with one hand, bending your knees slightly, then pop your hips forward to drive it up to around chest height, keeping your arms relaxed.
● Do all your reps on one side, then switch to the other.