If you don’t have space for a weight bench and pull-up bar at home, you should think about kettlebells. The weights with handles are real fitness all-rounders. With personal coach Maximilian Longrée, we clarify the most important questions about the smart kettlebells.
In 2019, almost twelve million Germans were active in one of the approximately 10,000 fitness studios or fitness clubs (or at least were paying members). And the trend is rising. The corona pandemic put a stop to the positive development of doing more for one’s body. According to Statista, only around 9.3 million people are currently registered in a fitness studio (as of January 2023). This is annoying for the operators. But the pandemic also had one good thing: for many, fitness and strength training has shifted to the living room at home or the hobby room. One of the most versatile tools for at least maintaining fitness is (and will remain so even after the corona period) kettlebells.
In this article we clarify the most important questions about the practical dumbbells with handles. The basics on the topic and all exercise examples come from the textbook Here you can follow the author and personal coach on consequences.
What exactly are kettlebells?
Like many other fitness tools, the kettlebell trend has flown across the pond to European gyms. The handled weights probably originated in 18th century Russia. Back then, circus artists performed daring tricks with the round dumbbells, letting them fly through the air and flexing their muscles. Kettlebells have now become an indispensable part of weight training worldwide. Along with barbells and dumbbells, they are part of the basic equipment of every gym with a free training area. There they are sorted by weight – the lightest weigh 2 kilograms, the heavyweights weigh an impressive 40 kilograms. In between, fitness fans can find almost anything their heart desires and what their body is capable of. .
Which muscles are trained with kettlebells?
Kettlebells are one of the most versatile fitness tools there is. When used correctly, you can specifically train individual muscles, entire muscle groups and muscle chains. Kettlebell workouts also improve strength endurance, as well as mobility, speed and coordination. In short: If you work with kettlebells regularly and correctly, you train your whole body. The amazing thing is that with just one sequence of movements, namely the swinging movement typical of kettlebells, at least seven muscle chains are used. In addition to the calf muscles, these include the thigh flexors and extensors, the hips, the abdominal muscles, the gluteal muscles and the back extensors.
Kettlebell workout: what is the right weight?
False ambition is out of place with kettlebell training – as with most sporting challenges. However, there is no rule of thumb for finding the right weight for you. Beginners in particular should therefore start with smaller kettlebells. You can always increase the weight later. Women who are trying kettlebell training for the first time should start with the 6 kg balls. For men, the recommended starting weight is 12 to 16 kg. Those who have been training their muscles in the gym for a while can start with 8 kg (women) and 20 kg (men). The weight should then be increased after four to six weeks at the earliest – in increments of two or four kg.
If you are limited in space or don’t want to store half a dozen kettlebells in your apartment, you should consider adjustable kettlebells. Six weights between 3.5 and 18 kilograms can be set using the rotary wheel.
You want to know more about Fitness equipment at home Here are tips and tricks from Ironman winner and personal coach Maximilian Longrée.
Iron or sand: which kettlebell is the right one?
Ten kilograms is ten kilograms. The famous joke about the springs and the iron is probably well known. Basically, the question about the material of the kettlebell is more about where you train with the dumbbell. In gyms there is usually a special floor that can withstand a rough landing of an iron ball. In a rented apartment, things are usually different. So if you don’t necessarily want to train with bare iron, it’s best to use a fabric version filled with sand, which for example This not only protects the laminate or tiles, but also the nerves of the subtenants. A good compromise are kettlebells with a neoprene cover or a textile cover. One variant of this is .
Which exercises should kettlebell beginners start with?
With a kettlebell workout, you first need to familiarize yourself with the new training device and experience success. If you go all out right away, you risk more than just injury. If challenging exercises don’t work right away, there is also a risk that beginners will quickly lose interest. Here are two popular exercises that will get beginners wanting more.
- Deadlifts | A classic from strength training. The starting position is standing upright; feet hip-width apart; the kettlebell is placed exactly between them. Now push your bottom backwards and lift the kettlebell with both hands and a straight back, initially a few centimeters. Then slowly stand up and bend down again with a straight back. The weight does not touch the floor. Beginners should start with 10-16 repetitions per set. You don’t need to do more than three sets with one-minute breaks to start with. Deadlifts train not only the back muscles, but also the glute and shoulder muscles.
- Swing with both arms | Probably the best known of all kettlebell exercises. The starting position is a little more than hip-width apart, with the tips of your feet pointing slightly outwards. Now bend your knees slightly and grasp the kettlebell with both hands while bending your upper body. Important: Keep your back straight. Now swing the kettlebell with an explosive movement from your hips and with your glutes as tensed as possible until it is about eye level. The power should not come from your arms or shoulders, but only from extending your hips. When swinging down, keep your arms stretched. Your bottom only goes back when your upper arms touch your upper body during the backswing. Here, too, three sets of 10-16 repetitions are perfect for getting started.
The exercise examples and basics on the topic of kettlebell workout come from the book “Faster with Strength Training” by Maximilian Longrée.
For further exercises and tips for your first kettlebell workout, there are also handy training cards with exercise descriptions in text and pictures. A selection of 50 exercises is available here.
Sources: “Faster with strength training” (by )
More information can be found here.
Source: Stern
I am Pierce Boyd, a driven and ambitious professional working in the news industry. I have been writing for 24 Hours Worlds for over five years, specializing in sports section coverage. During my tenure at the publication, I have built an impressive portfolio of articles that has earned me a reputation as an experienced journalist and content creator.
