We offer kettlebell workouts on Wednesdays, and here’s why you should consider this awesome training!
If you’re hoping to develop a workout routine that minimizes gym equipment and helps burn fat and build muscular strength, kettlebell workouts could be exactly what you’re looking for.
We offer group kettlebell classes every Wednesday through our renowned coach Mickey Bagley, which deliver functional strength and full-body conditioning—as well as a ton of calorie burning.
Below we’ll be detailing everything you need to know about kettlebell training, including how these exercises work, common health benefits, great exercise options, safety tips, and common mistakes that you’ll need to avoid!
How Do Kettlebell Exercises Work?
Kettlebell exercises come in all sorts of variations, and a lot of kettlebell workout classes will incorporate high-intensity interval training (HIIT) methods to make the very most out of each session.
In HIIT kettlebell training, you’ll go through a combination of intervals and intensity to effectively workout your body in about an hour. Although HIIT training can be done with so much more than just kettlebells, there’s a lot of versatility and functionality associated with kettlebells that make them a great, one-size-fits-all option for group classes and individual sessions.
Not all kettlebell exercises are HIIT, but all kettlebell workouts come with a dynamic nature that gives you an awesome combination of cardio and strength. This means that kettlebell exercises will go a long way to increase your heart rate and maximize your calorie burn!
What Are The Common Benefits Of Kettlebell Workouts?
Whether you’re looking to improve your fitness, build strength or burn fat, kettlebell workouts are widely known for delivering great results. Below are some of the common benefits of kettlebell training that you should know:
Strength Building & Cardio Fitness In One Workout
A lot of people will split their strength and cardio training into separate days or workouts, but kettlebell workouts can help you focus on both in under an hour.
Kettlebells give you the opportunity to activate your muscles and build strength, while also paying close attention to your cardiovascular system. This is one huge reason why kettlebell workouts are an incredibly effective way to improve your body’s overall fitness!
Functional Movement & Core Stability Patterns
Kettlebell workouts are also very dynamic, which means that you’ll undergo full-body movements that engage your core stability muscles.
It’s important to remember that your core truly is the foundation of your body’s strength, and that training your core muscles will subsequently support other fitness and training activities.
Coordination, Balance & Athletic Performance
Because kettlebell workouts have a functional nature, these exercises can also support your overall body control and awareness.
This means that you can improve your body power and coordination, which often does wonders for athletic performance and other physical activities.
Efficient, Multi-Faceted Conditioning
Kettlebell exercises are capable of targeting every muscle group in your body, all while maintaining focus on your cardio as well.
So if you’re looking for a comprehensive workout that gets you dripping in sweat within about 20-30 minutes, kettlebells are one of your best options.
Improved Muscle Engagement (In Comparison To Traditional Cardio)
Kettlebell exercises involve an equal amount of focus on traditional cardio and muscle strength, which means you’ll engage your muscles a lot more in comparison to traditional cardio workouts.
Kettlebell workouts truly offer the best of both worlds when it comes to overall conditioning and strength!
Which Kettlebell Workouts Are Best For Fitness Enthusiasts Like Me?
Although everyone is unique and has specific fitness needs, there are some compound kettlebell movements that are incredibly efficient at burning calories and building strength.
This means that these workouts will give you an effective workout, regardless of your personal fitness level. Some kettlebell favorites to keep in mind include:
- Kettlebell Swings: This is a cornerstone exercise of kettlebell training, and it does a great job at building hip power and strengthening your glutes, hamstrings and spinal muscles—all while increasing your heart rate.
- Goblet Squats: These kettlebell squats target your lower body mobility and strength, and it’s a great option when you want to focus on your glutes and leg muscles.
- Deadlifts: Deadlifts are a great exercise whether you’re using kettlebells or not, and kettlebell deadlifts engage your posterior chain and strengthen your entire lower body.
- Farmer’s Carries: This is a popular, functional exercise that engages just about every muscle in your body. Farmer’s carries also support core balance and strength.
- Kettlebell Clean & Jerk: This exercise builds power and speed in your core and upper body.
- Front Rack Carries: This exercise improves shoulder/core stability and strength, and it also supports your grip strength.
- Alternating Bent Over Rows: This movement targets your core and back muscles, while also supporting unilateral strength.
Safety Tips To Keep Your Kettlebell Workouts Fully Effective
One thing that’s great about kettlebell workouts is that they’re great for all fitness levels; however, it’s always important to ensure that these exercises are done correctly to maximize effectiveness and avoid potential injuries.
Here are some safety tips to consider during your kettlebell sessions:
- Be sure to master your workout form before you start increasing your speed or combining complex exercises together. You should also take the time to learn the fundamentals of each movement with a light kettlebell before progressing to heavier weights and a faster pace.
- Use a kettlebell weight that’s appropriate for your fitness level. This means that you should be able to keep perfect form throughout the entirety of your workout sessions. Our tip is to start out light during your first few classes and consider heavier kettlebells as you build strength.
- Always stay in full control during fast movements. Many kettlebell workouts utilize momentum; however, it’s essential that you stay in full control of your movements to ensure the exercise’s effectiveness.
- Don’t forget about rest periods. This is particularly important if you’re doing an HIIT training session, because periodic rests help you maintain intensity during each kettlebell movement.
- Listen to your body. Kettlebell workouts are supposed to be challenging, so it’s important that you listen to your body and reduce intervals/weight when necessary. After all, it’s better to make subtle workout modifications as opposed to risking an injury!
Common Kettlebell Workout Mistakes To Avoid
It’s also important to avoid certain kettlebell workout mistakes, including:
- Neglecting Muscle Control While Using Momentum: This is a classic kettlebell workout mistake that our coaches will help you recognize and avoid. Be sure to brace your glutes, lats and core to help you stay in control during your kettlebell sessions—as opposed to allowing momentum and speed to do most of the weightlifting for you.
- Forgetting About Your Core: Your core muscles and abs are the life force of your kettlebell workouts, so you’ll have to focus on your core engagement during every movement. And what’s great is that increased core focus will improve your explosive power and protect your back muscles.
- Choosing Wrong Kettlebell Weight: The Rising Legends kettlebell area offers a great selection of weights, but you’ll likely be better off starting on the lighter side and gradually making your way up toward heavier kettlebells.
- Choosing Speed Over Form: The quality of your technique is important while you’re working out with kettlebells. Improper form will only make your exercises less effective and increase your injury risks.
- Skipping Warm-Ups: A lot of people don’t realize this, but kettlebell training requires extensive preparations and warm-ups. This typically includes movement prep and mobility work oriented around specific kettlebell exercises.
Speak To The Rising Legends Coaches Today To Learn More About Kettlebell Workouts!
There’s a lot to love about kettlebell workouts, and our team is always here for you when you have more questions or concerns about how you can incorporate kettlebells into your routine.
Our kettlebell classes on Wednesday nights are very popular for a reason, and we know that you’ll love getting to know Coach Mickey Bagley while effectively training your entire body. Check out our class schedule to see what other group training options work best for you.
We look forward to seeing you at the gym!