Kettlebells, which were once considered a trendy equipment, now rank among the most versatile, go-to exercise tools at gyms and homes. They look like a ball or a bell with a handle on top, weighing between 4 and 24 kg. They can function similar to dumbbells, but also come with various other advantages because unlike dumbbells, kettlebells have an offset centre of gravity.
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The signature move of kettlebells is swinging them, which involves the muscles across the body while also providing a good cardio workout. Muscles like hamstrings, glutes, hips and lower back that may not always get the attention during regular workouts, will also be worked up as you swing the kettlebell. Since your core muscles are also engaged, it is a fun way to do your cardio. Your posture will also be improved over time as you use the kettlebells.
So, pick up a kettlebell in weight that you feel comfortable with. Swinging it essentially involves a three-step movement. Stand with your feet shoulder-width apart and knees slightly bent. Hold a kettlebell with both hands and an overhand grip, arms extended down in front of you so the kettlebell hangs between your legs.
Now, push your hips back until the kettlebell is between and behind your legs. Then stand up as you swing the kettlebell up to the level of your chest or eyes. Let the weight swing back down between your legs as you bend your hips and slightly bend your knees. This movement returns you to the position in which you were while starting the exercise. Swing up again and continue to repeat this back and forth motion.
Experts suggest trying out about 10 swings at first, while keeping your posture right, and then progressing from there with heavier weights.
These versatile kettlebells require muscle strength, balance, core stability, flexibility and coordination in order to control the weights, thereby giving a more challenging workout than dumbbells. Due to the comfort they can provide, kettlebells can be used by people of any age.
The signature move of kettlebells is swinging them, which involves the muscles across the body while also providing a good cardio workout. Muscles like hamstrings, glutes, hips and lower back that may not always get the attention during regular workouts, will also be worked up as you swing the kettlebell. Since your core muscles are also engaged, it is a fun way to do your cardio. Your posture will also be improved over time as you use the kettlebells.
So, pick up a kettlebell in weight that you feel comfortable with. Swinging it essentially involves a three-step movement. Stand with your feet shoulder-width apart and knees slightly bent. Hold a kettlebell with both hands and an overhand grip, arms extended down in front of you so the kettlebell hangs between your legs.
Now, push your hips back until the kettlebell is between and behind your legs. Then stand up as you swing the kettlebell up to the level of your chest or eyes. Let the weight swing back down between your legs as you bend your hips and slightly bend your knees. This movement returns you to the position in which you were while starting the exercise. Swing up again and continue to repeat this back and forth motion.
Experts suggest trying out about 10 swings at first, while keeping your posture right, and then progressing from there with heavier weights.