Kettlebell: The Ultimate Full Body Workout

With the Kettlebell training you can quickly and effectively increase your fitness. We show you which exercises are best for strengthening your muscles.

What is Kettlebell training?

The Kettlebell is a ball barbell that is used for free weight training. It consists of a cast iron ball weighing between 4 and 32 kilograms and a handle.

The Kettlebell training is a very intensive workout where many repetitions are done in a short time. As a result, the fitness program usually lasts no longer than 20 minutes.

What are the advantages of training with the Kettlebell?

The big difference to dumbbell or barbell training is that with Kettlebells you can do a whole body workout that involves many muscle groups at once. In addition to the arm and shoulder muscles, the torso and back are also trained, for example.

Kettlebell exercises can also be very varied. In addition to the Kettlebell Swing, the ball barbell can be integrated into a variety of other exercises and thus provide a versatile strength training.

Another advantage is that working with the ball barbells is functional training. This means that not only your muscles are strengthened, but you can also improve your condition, flexibility and coordination with the kettlebells.

How the Kettlebell Swing works

The basic technique in Kettlebell training is the Swing: You put your legs up about shoulder width and put the kettlebell in front of your feet. Then you bend your legs, push your bottom back and lean your upper body forward. You should make sure that your back remains stretched and that you do not push your knees too far forward.

Now reach for the kettlebell and swing it backwards through your legs with feeling. In the next step you push your hips forward again, straighten your upper body and swing the ball barbell with outstretched arms approximately to chest height. The power comes from the hips.

Beginners should definitely have the correct technique explained by experienced trainers to avoid injuries. They also know best which weight is suitable for beginners and can set up an appropriate training plan for your workout with the ball barbell. Extensive warm-up exercises before the training are also essential.

More exercises with the Kettlebell

The ball dumbbells are perfect for bringing variety into your everyday workout and to intensify it.

• Squats: Stand with your legs shoulder-wide, hold the kettlebell in front of your chest and then go into the squat. Make sure your back stays straight. The kettlebell stays in the same position the whole time.
• Lunges: You can also easily install the Kettlebell in the lunges. Take a lunge step with your right leg forward and hold the barbell in your left hand with your arm stretched out. Also for this exercise your back should be straight and your knee should not extend beyond the tip of your foot. Then change sides.
• Abdominal muscle training: You want to train your abdominal muscles with the Kettlebell? No problem! Sit down on a mat and put your legs up. Now lean your upper body back and lift the Kettlebell alternately from the left to the right side without putting it down. In the middle, at the height of your belly, you can take a short break.
• Shoulder press: For this dumbbell exercise, bend your knees slightly and hold the kettlebell at shoulder level with your arm bent. Then you push your legs through and stretch your arm straight up. After a few repetitions you can change sides.