Why it is advisable to have a kettlebell for home workouts

In a period of unfavorable epidemiological situation, many people give preference to home workouts over the gym. Hence the question: what sports equipment to buy, and what can be done without? For example, a kettlebell is not an inexpensive tool. Is it worth its money, for whom it is most effective and what exercises can be performed with it? Let’s find out together with World Class trainer Станислав Вахрушев.

How does a kettlebell differ from other weights?

Let’s consider the kettlebell, dumbbells and barbell. What do they have in common and different?

Stanislav: The question is more about goals. The barbell develops strength, while kettlebells and dumbbells develop intermuscular coordination. Unlike kettlebells, the barbell distributes the load unevenly. Either the right or left side [of the body] is always stronger – the barbell only reinforces this difference. While both the kettlebell and the dumbbell solve this problem: by loading the sides separately, they develop intermuscular coordination.

What to do if you don’t have a kettlebell at hand?

The kettlebell can be replaced by dumbbells or other weighted weights. In extreme cases – with improvised means, for example, a five-liter water bottle. The only question is convenience.

Effective exercises with a kettlebell

Before performing exercises, it is necessary to warm up and stretch.

Push with a kettlebell

Starting position: feet shoulder-width apart, arm bent at the elbow, lying on the hip joint, kettlebell on the chest. Squat to create an inertial movement, then push the kettlebell out, second squat, lock the kettlebell and reset.

Kettlebell pendulum

Starting position: feet shoulder width apart, knees slightly bent, pelvis pulled back, back straight. Lift the kettlebell and swing backwards, then swing forward: weight is transferred from heel to toe, knees forward. When the top point is reached (at shoulder level), lower the projectile and swing again.

Standing pull

Starting position: feet shoulder-width apart, kettlebell between the feet. Squat down and grasp the kettlebell with straight arms. Keep your back straight and slowly rise, then repeat. Make sure the back of your head, back and glutes are in line.

Front squat with kettlebells

Starting position: feet shoulder width apart, knees slightly apart. Place the kettlebells on your shoulders at your chest, wrists inward, arms bent. During the squat, keep your torso upright and keep your back straight. When you reach the lowest possible position, repeat with the heels resting on your heels.

Who and how often should I train with kettlebells?

Stanislav: Training with kettlebells is important primarily for those who want to improve their strength and special movement skills. But the main thing is not to overdo it – strength training should be alternated with functional exercises or exercises with equipment such as shock absorbers or exercise machines. Of course, you can not forget about rest. After weights, it is desirable to pause for two days.