What is a Kettlebell?

Traditionally a kettlebell is made from cast iron that is round in shape with a horseshoe handle. Some Kettlebells now they do come in plastic molds and sand-filled weights. It resembles a cannonball with a handle. It comes in different weights and sizes. It used for strength and fitness exercises.

Kettlebell History

The origins of the modern-day Kettlebell had its first origins 17th century in Russia. It was known as Girya and was shaped like a pyramid. It was not intended at that time to be used as an exercise device but rather as the weight used as counterweight scales for grain and meat

In the same period, many militaries identified the Kettlebells as an ideal way to build conditioning and strength to there military personnel

Now in the 21st century, some 300 years later, the Kettlebell has not substantially changed its shape. However, there has been some advancement in handles, weight distribution to provide safer and effectiveness of exercise equipment.

In the last 20 years, there has been a resurgence of the Kettlebell as a piece of exercise equipment. There are commonly being used as part of high-intensity interval training (HIIT) training classes. Most outdoor park fitness classes have kettlebells are part of the kit,

In 1948 Kettlebells officially became a sport and has grown globally. Now there are close to 73 countries where there are regular Kettlebell sporting competitions. As yet, it is not an Olympic Sport

Kettlebells vs. Barbells

Kettlebells and Barbells are often compared when they really shouldn’t. They both have a purpose in training and should be used in combination.

First of all, other than the obvious shape difference, barbells have a structure weight distribution, whereas the weight is unevenly distributed within the Kettlebell.

Secondly, there are not many of the basic fundamental exercises that are the same. The Kettlebell exercises are designed to focus on building core strength, co-ordination, and balance, whereas dumbells exercises are focusing on building strength for specific muscle groups.

Finally, for the average person, kettlebells exercises are safer, simpler, and quicker to learn than the more technical barbell weight training. The design of Kettlebell exercises is faster and repetitive than barbell training. Kettlebell exercise routines that allow to quickly switching unilateral to bilateral exercises.

The Fundamental Kettlebell Exercise

The first traditional and still the most popular kettlebell exercise is the Kettlebell Swing. There are two forms, one where the Kettlebell is only lifted to eye hight and the other above the head. The later has more susceptible to people injuring themselves.

Most park fitness classes predominately only do the Kettlebell swing exercises.

There are several designed Kettlebell exercises.

Benefits of Kettlebells Exercises

The standard kettlebell swing is one of the few exercises that stimulate all the body rather than specific parts. It exercises the body’s core muscles. One of the key differences to any other form of exercise is that it works both core muscle in an eccentric, isometric, and concentric states.

The swing involves multi-dimensional, vertical, horizontal, acceleration, deceleration, and re-directional forces of the kettlebell swing. causing the complete range of skeletal muscle contractions

With the kettlebells swinging exercises, it requires much control as the weight that is being moved in around 8″ further past your hands, the off-set center of gravity, making it harder to control. The swing motion forces of the kettlebell force body mechanics of the core muscles to work in an elaborate manner efficient manner that much more beneficial than just lifting weights.

Here is a summary of the key benefits for

Not all Kettlebells are the same. Below is a list of different aspects of a kettlebell when you are looking to purchase or using one. It is essential to choose an appropriate Kettlebell to avoid damaging your hands, wrists, and forearms.

The learn more for each aspect, just expand by hitting the orange icon to the right of the topic.

How many & what weight & should I purchase?

There are several considerations to know which weight to buy for oneself. This includes what state is your basic fitness, strength, whether you are physically big or small.

For the purpose of the article and you are reading this section of the article, I am assuming you would have little experience in using kettlebells. Our recommendation is always going for the lighter weight for the first number of months you refine, improve, and optimize your technique.

Before suggesting a weight, there are two different kettlebell exercises

1. Explosive ballistic exercises, including swings, tossing, cleans, snatches, and juggling.
2. Slow-moving controlled Grinds including Turkish Get-ups, bent presses, overhead presses, windmills, bent presses

Typically the explosive exercises need a heavier weight than the grind moves. For starting it would be recommended to purchase two kettlebells of different weights

Do I need to get two of each weight?

When you are starting, and until you get to have an excellent technique as observed by a registered kettlebell trainer, it is highly recommended that you do not do any dual kettlebell exercises. The potential of injury is exponentially increased.

This Kettlebell has a smooth, high-quality handle. Engraved with a slight texture, the handle provides a firm and secure grip to aid in high-intensity reps for both men and women. The design also offers access to various exercises. With a flat bottom, this Kettlebell enables upright storage and is perfect for pushups, handstands, renegade rows, and other dynamic exercises.

The Bionic Body Kettlebell comes with an ergonomic handle, that gives you a solid grip. The dynamic weight distribution gives rise to the off-set center of gravity, which is uniquely beneficial for performing dynamic exercises while you maintain an optimal grip and superior balance.

There is a limitation that there a number of Kettlebell exercises cannot be done in a safe manner using this attachment,

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