The majority of the exercises you see being done at a gym typically include the use of dumbbells or a barbell. Not used as often is the kettlebell exercise, which is a great training option for any strength program. This versatile piece of training equipment can be used for both unilateral or bilateral exercises. Many believe kettlebells are more advantageous than dumbbells when training for power and strength development. They also provide a better cardio workout because of the extra movement involved compared to standard exercises. A kettlebell swing, for example, can activate the entire posterior chain in a way that dumbbells can’t. We know dumbbells are not going anywhere but let’s look more at the kettlebell for the purpose of this article.
A Few of the Benefits of Kettlebells
- Exercises like the kettlebell swing are some of the most highly effective exercises due to the concentration of mass of the kettlebell.
- The offset handle allows you to manipulate the weight much differently compared to a dumbbell.
- Kettlebells are better for explosive strength.
- Best for complex movements. Think Turkish get-up (see below).
- Improves functional fitness.
- Increases grip strength.
5 Kettlebell Exercises to Try
Kettlebell Double Windmill
This is a great core exercise with a bonus of added shoulder stabilization work. There is also the kettlebell windmill exercise that uses just one kettlebell if that is all you have available.
Kettlebell Alternating Row
Kettlebell Hang Clean
This is one of those exercises that just feels smoother when using a kettlebell compared to a dumbbell.
Kettlebell Snatch
Again, with the exercise, the kettlebells move with less restriction because of the design of the offset handle mentioned earlier.
Kettlebell Turkish Get-Up Squat
One of the more complete compound exercises one can do with just one kettlebell.
Final Thoughts
If you’re one of those people who use only dumbbells and/or a barbell, break out and expand your network of exercises. See how explosive you can become adding a few kettlebell exercise to your training routine.
Stay Strong Together
Jefit, named best strength training app by Sports Illustrated, Esquire, GQ, Men’s Health, and, Forbes Health, offers a community responsible for more than 92,000,000 workouts to date! The app, with more than 10 million downloads, comes equipped with an advanced, customizable workout planner and training log. The app also has ability to track data, offer audio coaching cues, and can share workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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