Which kettlebell weight/size should I buy?
Because kettlebell exercises use the whole body rather than just a few isolated muscles you will be surprised at how much more weight you can lift than usual.
Women should begin with an 8kg (15b) and progress to a 12kg (25lb) and finally a 16kg (35b) for two handed swings.
Men will start with a 12kg, progress to a 16kg and finally a 24kg (50lbs) for two handed swings.
My main goal is fat loss, where should I start?
Kettlebell workouts, when performed correctly, use 100’s of muscles at a time and so not only burn lots of calories during the workout but also condition the muscles of the body increasing your metabolic rate.
The Two handed Swing is your first main goal, not only will it target lots of muscle mass but it’s also very cardiovascular.
Are short workouts really best for fat loss?
Yes, there is lots of research now that shows full body short workouts are more effective than long slow cardio workouts. The benefits are you:
- Continue to burn calories hours afterwards
- Avoid overtraining
- Increase your metabolism
- Add tone and condition to your full body
Plus, shorter workouts are naturally more achievable. In under 10 minutes you can complete your workout at home before work and then carry on with your day.
How long will it take to see results?
Kettlebell training when performed correctly will increase muscle tone thus increasing your metabolic rate, improve your cardio and mobility, and burn a lot of calories.
With good nutrition and sensible kettlebell training program you will start to see cardio, strength and fat loss within 28-30 days. And why we have the 28 day Warrior Goddess Body (which is the filling in the 6 Week Challenge sandwich).
How often should I workout?
Kettlebell Training is intense. Most exercises use the whole body and over 600 muscles at a time. Workouts should be kept short and repeated often. So a regular schedule may include a 10 minute workout 5 times per week or 30 minute workouts 3 times per week.
What does a good beginners routine look like?
All beginners should start off by mastering the Kettlebell Swing. The Swing is a full body exercise that will deliver more results than any other exercise. Here’s an example workout:
- Two Handed Swing x 10 reps
- Goblet Squat x 10 reps
- Halos x 5 reps each way
- Repeat 4 minutes
What does an advanced routine look like?
More advanced kettlebellers will put together circuits directed at different movement patterns, for example:
- Single Handed Swing x 30 secs each side
- Reverse Lunge x 30 secs each side
- Clean x 30 secs each side
- Squat and Press x 30 secs each side
- Rest 60 seconds and repeat
How do I know when to progress exercises?
Progressing at the correct rate is very important. If you progress too soon then you risk injury because your stabilising muscles and connective tissue may not of fully developed.
A beginners progression looks like this. When you can complete no.1 you move on to no.2 and so on.
- Two Handed Swing x 60 seconds
- One Handed Swing x 60 seconds each side
- Increase the weight and repeat
Another example: Only press overhead what you can use for the Turkish Get Up. Always master the Get Up before the overhead press because this conditions the shoulder stabilisers and prevents potential future shoulder injuries.
Where to start with kettlebells?
Like all things there is a natural order to kettlebell training to prevent injury and develop skill. The primary goals should be the kettlebell swing which means developing the hip hinge and the deadlift movement pattern.
Where did kettlebell training originate?
Many believe it started in Scotland as a competitive event where an actual kettle was used loaded with weight but there have been sightings of kettlebells as late back as the original Olympics. Most recently it was used and made popular in Russian and others say that is where it originated.
Where to buy kettlebells?
You can buy kettlebells from most good sports shops as well as online at specialist shops. There are a lot of really badly designed kettlebells out there so make sure you choose wisely and don’t just go for the cheapest option, you will only regret it later.
Where do kettlebell swings target?
There are not many muscles that don’t get used during the kettlebell swing but in particular they focus on the back of the body: buttocks, hamstrings, lower and upper back.
Why use the kettlebell swing?
The kettlebell swing is an all-in-one exercise that uses most muscles of the body. The swing improves your posture, increases your cardio, develop explosive power and is superb for fat loss.
Why use kettlebell training?
Kettlebell training uses hundreds of muscles in the body during every exercise making is very time efficient as well as improving your cardio often without the need to even move your feet. It’s fun too!
Why a kettlebell workout is good for you?
Kettlebell workouts, when programmed correctly, flow from one exercise to the next using hundreds of muscles at a time. They will develop stronger muscle and bone density, safeguard daily movement patterns and increase flexibility.
Why kettlebell training is so effective?
The kettlebells off centre design enables the kettlebell to be used dynamically meaning the body has to absorb and regenerate power in order to keep the kettlebell moving continuously.
Why use kettlebell exercises?
Flowing through a handful of kettlebell exercises means you can complete a full workout in under 10 minutes, challenging your strength, cardio and movement skills.
How the kettlebell swing works?
Using your hips and straight arms you swing the kettlebell in between your legs and then up to chest height repeatedly. The kettlebell swing can be performed with two hands or one.