Kettlebell Workouts (And Why You Should Invest In The Kettlebell)

If you’re tired of doing the same movements with weights as usual in training, a tip is to bet on kettlebell exercises. He’s not that common here in Brazil, but he’s not hard to find.

Usually used in lower body routines, the kettlebell can also be very useful in sessions for other regions, such as the abdomen and legs. Learn more about him:

What is the kettlebell?

The kettlebell is nothing like a dumbbell. It has a bell shape, with a handle at the top that makes its use a little different. The cable, for example, is out of its center of gravity, which helps when handling.

According to personal trainer Lincoln Cavalcante, creator of the TOP10Rounds method, the equipment appeared in ancient Russia (more precisely in the 16th century), when men wanted to compete and show who could lift more weight.

“Currently, it has become a rage, whether for work on gaining strength, increasing muscle mass and improving the performance of athletes in different modalities”, he says.

kettlebell benefits

By doing kettlebell exercises, you bring more intensity to your workout. In addition, the equipment works on motor coordination, balance and even the cardiorespiratory part. However, before performing the movements, it’s always good to consult a personal trainer – he will know the right weight for you and correct possible execution errors.

As it is a free weight (that is, you do not need any gym machine to use it), Lincoln Cavalcante lists other benefits:

Muscle leveling between the right and left sides;
Greater activation of the stabilizer muscles, which are those muscles that protect the joints;
Good work of the synergistic muscles, which are those that help the main muscle of the movement.

Kettlebell Exercises: Workout 1

The personal indicates 3 movements:

One-sided Back Squat + Raise Arms Over Head

– (Andrea Piacquadio/Pexels)

Standing and holding the kettlebell in both hands, step back so that both knees form 90° angles. At the same time, raise the equipment overhead. Return to the starting position and repeat with the other leg. Do three sets of 20 reps on each side.

Step to the side + squat

– (Ivan Samkov/Pexels)

Standing and holding the kettlebell with both hands, step to the side. Then crouch. Bring the leg that was next to the other and take another step to the side, squatting again. Do this three times and then do it in the other direction. Do three sets of 10 reps on each side.

Lying hip raise

– (vadimguzhva/Thinkstock/Getty Images)

Lie on your back and place the kettebell on top of your hips. Place both feet on the floor and push them up so that your pelvis rises towards the ceiling. Return. Do three sets of 20 repetitions.

Kettlebell Exercises: Workout 2

Personal trainer Samorai, specialist in movements and 3Dimensional training, recommends:

squat with kettlebell

– (Sergio Pedemonte/Reproduction)

“It is unilateral and, in this way, stimulates the stability of the hips, abdomen and trunk”, says the specialist.

Open your feet to a considerable width and face outward. Place the kettlebell in the middle and grasp the center of the handle with both hands. Then lower your hips as if you were going to sit in a chair, keeping your back straight the entire time. Return to starting position.

kettlebell swing

– (Ketut Subiyanto/Pexels)

“It is a power, strength and resistance exercise very focused on the posterior chain of the body.”

This movement requires more care. Therefore, it is worth starting with the supervision of a trainer. Standing, spread your legs (feet pointed outward) and hold the kettlebell in your midsection with both hands. Bend your knees and push your hips back as you lift the tool up (over your head). Your spine needs to be straight and your arms steady during the movement. Finally, take advantage of the equipment’s natural course to return to the starting position.

kettlebell snatch

– (Yan Krukov/Pexels)

Even more advanced. “For those who are already used to it or have been training for a long time, this is an exercise, just like the swing, for the entire posterior chain. However, it is more intense.”

You must follow the same step by step as the swing, only holding the kettlebell with just one hand. The other can be used to give the body momentum.