Adjustable Kettlebell – Kettlebell Deadlift
Want a way to achieve an all-in-one exercise that’s simple and easy? Consider adding a traditional or adjustable kettlebell to your list of go-to exercises! Kettlebells may seem a bit daunting to use at first, but by taking the time to learn some classic kettlebell exercises you too can become an expert in no time.
This article will provide everything you need to know to understand kettlebells, especially when it comes to the exact exercises you should be doing as part of your regular exercise routine.
What is a Kettlebell?
Kettlebells are one of the most efficient weight training tools available. More specifically, however, kettlebells are a unique type of exercise weight that resembles a cannonball-like sphere topped with a sturdy cast-iron handle for gripping. The size of the “cannonball” will vary according to how much the kettlebell weighs. Their unique design makes kettlebells far easier to use than traditional dumbbells or barbells, and they are portable and easily stored even in your own home.
What is an Adjustable Kettlebell?
Traditional kettlebells may be useful for exercise, but some innovative companies like Kettlebell Kings have begun developing adjustable kettlebells as a new take on this classic equipment. Where traditional kettlebells can only be used for whatever weight they are crafted at, adjustable kettlebells come with separate weights that can be added or removed from the bell. This gives you the option to adjust the overall weight of the kettlebell, without having to have multiple bells in your space.
7 Best Kettlebell Exercises
Done correctly, kettlebells can help you to get a full body workout at the gym or in the comfort of your own home. Consider incorporating the following exercises into your next exercise routine:
Kettlebell Swing
This exercise is one that is very beginner-friendly. To begin, stand with your feet shoulder-width apart and place the kettlebell on the ground in front of you. With your knees bent slightly, reach down with straight arms and grab the kettlebell. Swing the kettlebell backwards between your legs, before bringing it in an upward motion as you shift into an upright standing position.
Kettlebell Deadlifts
To properly do kettlebell deadlifts, start by standing with your feet shoulder-width apart. Place the adjustable kettlebell on the ground directly between your feet, in line with your ankles. Keeping your arms straight but gently bending your knees, reach down to grasp the handle with both hands. Your butt should move backwards as you do this. Keeping your arms tucked close to your body, move into an upright position holding the kettlebell.
Kettlebell Squats
To properly do kettlebell squats, start by standing with your feet shoulder-width apart. Be sure to turn the toes slightly outward. Hold the Kettlebell with both hands, up at the level of your chest. Then, bend your knees until you are down in a low squat – the same type of movement you would make if you were sitting down into a chair. Then, return to an upright position.
Kettlebell Squats (Goblet-style)
This modified version of a kettlebell squat starts with standing upright, feet spread shoulder-width apart. Hold the kettlebell with both hands in front of your chest, right below your chin. Push your hips back as you squad down as low as you possibly can. Then return to the upright position. Keep the kettlebell in the same place throughout this movement, almost like you are holding a goblet of wine you don’t want to spill as you squat down.
Kettlebell Press
For an arms-only workout, try the kettlebell press. With this exercise, stand with your feet shoulder-width apart and hold the kettlebell in one hand. Bring it up to shoulder-level, and flip the bottom of the bell upward so that the handle is underneath the spherical end. Holding the handle tightly (so you don’t drop it on your head), press the kettlebell straight upward until your arm is fully extended and your elbow is by your ear. Slowly bring it down to the lower position. Be sure to do this exercise with the opposite arm as well.
Kettlebell Step-Up
This exercise requires you to have access to a sturdy bench or box that can hold the combined weight of you and your kettlebell. To do the kettlebell step-up, hold the weight directly in front of your chest. Then, leading with your left leg step up onto your bench or box, before coming back down and repeating the process. Repeat this process, leading with your right leg instead.
Kettlebell Carry
One of the simplest, and therefore most underrated, exercises to do with a kettlebell is the kettlebell carry. Simply hold the kettlebell in one hand, with your back straight and as upright as possible. Begin walking back and forth in a straight line, being careful to keep the arm close to but not touching the side of your body. Repeat this exercise with the opposite arm as well.
Are Are Adjustable Kettlebells Safe To Use?
Generally speaking – yes. Kettlebells are as safe as any other type of exercise weight you may choose to use.
Beginners to exercising with kettlebells should be sure to start slowly and build their way up. Even if you are used to exercising with heavier weights, a gradual buildup is still important so that you can learn the proper techniques to handle these weights. The exercises done with kettlebells tend to shift your center of gravity, which can throw you off balance if you are not quite use to the change.
Final Thought
As with any weights, the safest way to use kettlebells is to lift with the legs and not the back. Lifting incorrectly puts you at high risk of pulling or otherwise injuring the muscles in your back. Be sure to not overdo it, and only use the weights that you can comfortably use without overtaxing yourself. Too heavy of weights can lead to pulled muscles, or accidentally dropping the weight on yourself or someone else.
If ever you have concerns about the safety of a particular form of exercise, discuss the concerns with your doctor or another medical professional. If you haven’t realized by now, kettlebells are the perfect exercise tool to work every muscle you have with relative ease. Next time you go to the gym, be sure to refer back to this page for the full list of everything you should be doing with your trusty kettlebell!
