Why You Need to Start Incorporating Kettlebells into Your Workout Today

Starting a new workout regimen is always exciting and energizing. The learning curve provides a mental adventure that sparks interest and determination in accomplishing new health and wellness goals. Incorporating strength-building tools will help you get better results and feel more confident about the time you put in at the gym. The resurgent popularity of kettlebells has driven many people to incorporate them into their routines to spark their strength and cardio workouts.

Let’s first define what a kettlebell is and its most common uses for fitness. A kettlebell is a cast steel or iron weight with a grip handle that is used for a variety of exercises and movements, including a combination of strength, flexibility, and cardiovascular training. Kettlebells are designed to fit your grip and balance the weight you are working with, using gravity to build muscle strength and increase endurance. The weight is off-center, unlike traditional weights found in the gym, allowing the user to target multiple muscle groups and areas of the body within a single exercise.

The benefits of using a kettlebell during your workout are countless. You will find after consistent use in just a few sessions that your balance, endurance, strength, and coordination are improved.

Unlike most traditional exercise machines, kettlebells do not isolate particular muscles but rather require whole-body movements that will give you a much more productive workout. By incorporating these useful tools in your workout, you will build strength in your tendons and ligaments, which can prevent injury.

So, you are interested in incorporating kettlebells into your workout regimen. Let’s talk about how you should go about choosing a kettlebell based on your fitness and comfort level. First, note that it is always important to consult a trainer if you are unsure of proper technique to avoid being injured during your routine.

There are basically two types of kettlebell movements: ballistic and grinds. Ballistic movements are quick movements like lifts, swings, and tosses. Grinds refer more to slow movements like overhead presses, bent presses, squats, and deadlifts. Each type of movement has different results, so depending on your goals, you may select a different type of kettlebell based your needs. Of course, one can combine both types of movements to create a hybrid workout as well, in which case having a variety of kettlebells with fluctuating weights is the most beneficial setup.

Ballistic movements and lifts require heavier kettlebells because there is not quite as much control necessary as with slower movements. Exercises like windmills, get ups, and overhead presses demand slow-paced, controlled movement in order to get the best results, so one would use a more lightweight kettlebell for these types of routines. It is advisable to start off with two kettlebells, one light weight and one heavy weight. These weights will vary based on your size, physique, fitness, and comfort levels; however, having a slight variety will give you some options to shake up your routine.

For the man who is just starting out using weights or who is at maximum able to bench press 200 pounds, it is advisable to begin with a 35 pound kettlebell. If you are able to bench press more than 200 pounds, then you could start with a 44 pound kettlebell. After a few months of training with this size kettlebell, you should be able to move to a heavier weight as you build strength. A 53 pound kettlebell is in your future!

Typically, women who are new to training with kettlebells are advised to start with an 18 pound kettlebell. With regular reps and consistent workouts, you will be able to increase the amount of weight you use in the gym or at home. Now, if you’re a seasoned gym user who has used weights in the past, then you could start off with a 26 pound kettlebell. After just a few short months, you will notice your strength increasing substantially and will be able to grow with the size of your kettlebells to begin including heavier weights and denser workouts.

In any case, purchasing a full set of kettlebells will give you a wide variety of weights that will fit your needs from start to finish, no matter your workout routine. You can then match your growing strength with a new weight that will keep you progressing in your fitness goals. Having options to choose from will give you the resources you need to design whatever workout matches your current goals.

The best parts about kettlebells are their small size, mobility, and physical benefits. Some of us need the gym to keep us on track, and others can make their own living room into their workout zone. With these useful fitness tools, you can easily transport them to any space you wish to squeeze in a solid workout. Just like with any fitness routine, with consistency, determination, and practice, it won’t be long before you start seeing results. In a world where we are constantly busy with work and other demands, having a simple-to-use and transportable fitness tool gives us a big advantage when it comes to staying fit.

If you are interested in incorporating kettlebells into your workouts, then turn to the kettlebell experts at Kettlebell Kings. Our high-quality kettlebells are guaranteed for a lifetime, and we have the right weight for you, whether you are a veteran or top-level competitor, or are looking to incorporate kettlebells into your workout for the first time. Check out our selection at www.kettlebellkings.com, or call us at 855-7KETTLE today.

How Kettlebell Workouts Can Improve Your Posture by Kettlebell Kings

In today’s society, it is easy to fall victim to poor posture, whether it’s from sitting at a desk all day or a sedentary lifestyle on the weekends. The good news is that slumped shoulders and a curved or hunched back can be improved through regular exercise with a kettlebell. Kettlebell training can help strengthen the muscles that are causing you to slump over in your chair. There are several muscle groups in the body that effect posture and by working these areas through kettlebell movements and you can improve your posture in a short amount of time each week. Kettlebell workouts can help!

Fix #1 – Strengthening Weak Glutes

Your glutes consist of three different muscle groups, the gluteus maximus, gluteus medius and gluteus minimus. Apart from being important for padding, these muscles also stabilize your pelvis, and if they are weak, it leads to poor posture while sitting or standing. When sitting, weak glutes cause an over activity in the hamstrings that creates a backwards tilt of the pelvis. When you have a slight pelvis tilt, the back and shoulders follow by slumping forward. Over time, this will leave you hunched over and in jeopardy of developing chronic back pain.

There are many kettlebell exercises that strengthen the glutes, however, one of the most effective exercises is the kettlebell swing. Incorporating even 15 minute increments of kettlebell swings into your daily routine can reverse the effects of poor posture by strengthening the muscles. To perform this exercise, stand with your feet slightly wider than shoulder width apart with an overhand grip position on the kettlebell with both hands. Bending at the hips with back straight, let the kettlebell fall slightly behind your legs, then squeezing your gluteal muscles and using your hips, swing the kettlebell up and away from your body.  As the kettlebell descends, keep tension in your glutes to control the downward swing. End the movement by bending at your hips as the kettlebell swings back to its original position behind your legs.

Fix #2 – Straightening a Rounded Back

When your glutes are weak and cause a pelvic tilt while sitting, the muscle groups in your lower back compensate by creating a curvature or rounding. To counteract this rounding, it’s important to focus on strengthening the muscles that run along your spine. Without strength training of these muscle groups, chronic lower back pain (from a forward pelvic tilt resulting in curvature) or upper back pain (from a backward pelvic tilt causing rounding) can result.

To help correct this pelvic tilt and strengthen lower and upper back muscles, the kettlebell deadlift can be executed a few times a week. To begin, start with your feet shoulder width apart with an overhand grip on the kettlebell using both hands. Begin the movement by pulling your glutes backward and keeping your back straight as you bend forward at the hips. Your mid and lower back with have to stabilize you throughout the movement, as you push your hips toward the back of the room. Come up to an upright position the same way, keeping slight tension in your back, glutes and hamstrings and finishing by standing tall with shoulders back.

Fix #3 – Pulling Your Shoulders Back

Rolled over and hunched shoulders are more likely a cause of muscle weakness than a lack of flexibility, however both should be addressed. When the glutes aren’t engaged and the pelvis tilts causing curvature of the spine, the shoulders also move into a forward position. To address this issue and avoid upper back pain, it’s important to strengthen the muscles of your shoulders so that they are in the appropriate position while sitting and standing.

One of the best kettlebell exercises for the shoulders is the kettlebell military press. This can be done using two kettlebells and both hands or just utilizing one kettlebell. For the beginner, it is suggested that you stick with a solo kettlebell, warming up with 8-10 reps of 3 sets to engage the shoulder muscles. Begin by cleaning a kettlebell to your shoulder with your palm and wrist facing forward. Press the kettlebell up and out until it is locked out above your head. With control, lower the kettlebell back to your shoulder and repeat. Be sure to engage the muscles of your glutes, core and latissimus dorsi (located in your upper back).

Kettlebell exercises are effective because the majority of these routines train your entire body. When you are executing the kettlebell swing specifically, you are not only engaging the glutes but the abs, core, back, shoulders and hamstrings. All of these muscles work together, become stronger and increase in flexibility over time. This creates better posture and decreases your likelihood of dealing with chronic pain. For those of us with office jobs, who are forced to sit a desk for long periods of time, these workouts can greatly improve your posture and reduce pain.

If you are looking for a kettlebell to use during your workouts, the experts at Kettlebell Kings can help. We are the foremost experts in the industry and are more than happy to assist you in finding the kettlebell weight and size that works best for your end goals. Call us at 855-7KETTLE today or visit our blog at blog.kettlebellkings.com to find out more about our products and free kettlebell workouts you can do at home.