The 6 Best Kettlebell

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Our Top Kettlebell Pick

Fitness: Kettlebell Video Guide

I don’t want to be afraid to put a quiet bullet in it: With the Kettlebell called ball dumbbell all important muscle groups of the upper body as well as of arms and shoulders can be trained purposefully. The cast iron ball is equipped with a fixed handle that allows a wide range of movements: from chipping and lifting to powerful swings!

Already at the end of the 19th century the practical ball dumbbells gained increasing popularity among strength athletes and gymnastics federations. While the exact origin of the compact sports equipment remains unclear, the Kettlebell has a long tradition, especially in Russia and the former Soviet Union. Russian “musclemen” made the ball public during their performances in the circus, and military and competitive sports benefited from the intensive training. Since the 21st century and especially with the beginning of CrossFit enthusiasm, the Kettlebell has also been used in studios and home training as a training device. In contrast to the use of conventional dumbbells, the Kettlebell trains the body holistically when correctly executed. The swinging movements strain connected muscle chains. Dumbbell training, on the other hand, usually concentrates on isolated muscle groups. The three-dimensional motion sequences demand the holding muscles. This particularly strengthens the middle, i.e. the important “core” area. The result is a functional workout that builds up the muscles and improves speed and coordination. Depending on the type of workout, Kettlebells also provide targeted endurance training

The specific kettlebell training is one of the modern sports applications of the kettlebell. In addition, the ball dumbbell also functions as a practical weight with handle for numerous strength training exercises. When stretching, it is also possible to “give the ball” in a supportive way. Squats, lunges or even deadlifts belong to the group of traditional muscle building exercises, in which higher weight can also be easily grasped thanks to the practical shape. The focus here is on intensifying self-weight exercises by keeping the kettlebell stable during execution – similar to a barbell, for example. Targeted kettlebell training instead consists of short exercises, which in turn consist of swinging and braking the ball weight. These are complex exercises that should be learned like a new sport – through intensive study of the subject. If you don’t just want to integrate the kettlebell into your training plan as an additional weight, but also want to do the typical swing exercises on your own, then a professional introduction by a trained trainer is the best way – otherwise you risk injuries. In addition, as with almost every sport, it is important to start with easier procedures and gradually build up progress. Kettlebell training carried out in a professional manner and at least twice a week can achieve particularly rapid results. Fitness studio in spherical shape

Meanwhile the trade offers most different Kettlebells between 4 and 50 kilograms per piece. The individual weight to be preferred naturally depends strongly on your own workout plans. As a guideline, a beginner in kettlebell training should start with a lower mass until the movements are learned cleanly. As an additional weight in weight training, more kilos provide more challenge – and can be handled well thanks to the practical shape. The size of the round weight generally increases with the mass, except in the case of so-called Competition Kettlebells, which indicate their respective weight class by the colour alone. In addition there are adjustable Kettlebells, which always keep up with the training progress due to their variable weight. Due to the shift of the mass center, these models are only suitable for absolute beginners and the learning of a clean technique. Kettlebells also differ in their coating. Copies with a so-called E-Coating or powder coating are ideal for outdoor use, while rubberized indoor models are particularly gentle on the ground. Kettlebells made of pure cast iron, however, offer two decisive advantages: they are more accurately balanced and thus put significantly less strain on the joints. This naturally results in more pleasure in training in the long term. In addition, Kettlebells made from a single piece are not only more durable, but also safer. This is because there is no risk of the handle coming loose after intensive use, as can happen with welded constructions. Last but not least, the quality of the grip determines which kettlebell is suitable for which athlete. What grip strength and whether the surface is roughened or smooth: In addition to the size of the hands, personal preferences are particularly important here.

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