There is a common misconception that if you want to get in shape, build muscle, or lose weight, you need to have access to a diverse range of equipment. While using a variety of equipment is a good way to shake up your workout routine, it is not necessary.
Something that does not get as much appreciation as it deserves is the kettlebell. Exercising using kettlebells is a great way to work out your muscles and achieve your desired results.
At POW8R, we know just how effective and versatile kettlebells can be. Read on to learn how kettlebell workouts can build strength and endurance.
What Makes Kettlebells Unique?
Something that makes the kettlebell stand out from other exercise equipment is its unique shape. The kettlebell’s dynamic shape makes it possible to complete a long list of exercises, meaning that you can engage several different muscle groups simultaneously.
Kettlebells are particularly fantastic for engaging the core and improving hip mobility.
This functional equipment targets large muscle groups and elevates the heart rate, making kettlebells great for cardio-focused workouts.
As you can probably tell, POW8R is a big advocate for using kettlebells while working out. That is why we have ensured that the exercises on our workout app can be done with kettlebells.
How Kettlebells Can Help Build Strength
Kettlebells are fantastic for building body strength. Because they can target multiple muscle groups at once, they can help enhance functional strength. This partly explains why kettlebells are so popular among women who are trying to bounce back through postpartum exercises, as they engage the abdominal muscles.
Because the weight of a kettlebell is off-centre, your body is forced to stabilise itself while you use it, activating even the smaller muscles.
Exercising with kettlebells usually involves compound movements, which simultaneously engage multiple joints and muscle groups. These exercises build strength by mimicking everyday activities.
Progressive Overload With Kettlebells
Progressive overload is absolutely essential for strength training. If you haven’t heard of the term before, it is essentially a training method that gradually increases the difficulty of your workout.
As you build strength, you can increase the weight of your kettlebells and push yourself further with every increase.
Because kettlebells are so adaptable, they are a perfect tool for anyone looking to increase their strength, from beginners to advanced lifters.
How You Can Build Endurance With Kettlebells
Kettlebell training is a great way to build endurance and cardiovascular fitness. When completing a kettlebell workout, you tend to do a combination of dynamic movements and continuous motion changes, which improves your stamina and overall endurance.
Kettlebell Interval Training for Stamina
A popular use of kettlebells is high-intensity interval training, also known as HIIT. This type of exercise alternates between bursts of activity and brief rest periods.
These short, intense intervals improve your body’s ability to recover quickly and are great for endurance-building.
Endurance isn’t just about being able to train longer; it’s about maintaining form and control when working out. Exercising with a kettlebell is perfect for this, as its weight distribution and design require you to focus more on consistency.
Popular Kettlebell Exercises for Strength and Endurance
Now that you know more about how kettlebells can be used to build strength and endurance, we recommend giving the following exercises a go.
Kettlebell Swing:
At POW8R, we are very vocal about the power of a well-executed kettlebell swing. We also get asked a lot: what does the kettlebell swing work to make it so worth including in your workouts?
Kettlebell swings build posterior chain strength and cardiovascular fitness, making them well worth including in your next workout.
Goblet Squat:
The goblet squat effectively improves lower body strength and stability. It mainly engages the glutes and quads, which is great if you want to enhance those areas.
What a lot of people do not know is that goblet squats can also improve your hip and ankle mobility, preventing stiffness of the joints.
Turkish Get-Up:
The Turkish get-up is an incredible exercise that engages your entire body while delivering a powerful workout. This dynamic movement boosts stability, mobility, and strength, with a special focus on your core, shoulders, and hips.
It enhances physical conditioning and sharpens coordination and balance, making it a fantastic addition to any fitness routine.
Kettlebell Snatch:
The kettlebell snatch is an incredible exercise that packs a punch. It engages nearly every major muscle group, making it a powerhouse move for building strength and power. Not only does it challenge your muscles, but it also boosts your cardiovascular fitness while enhancing your stability and range of motion.
If you want a visual of these workouts, remember to download the POW8R app.
Our Tips For Starting Kettlebell Workouts
Hopefully, you now have more insight into which kettlebell workouts are best for targeting muscle growth and improving endurance. If you wish to complete kettlebell exercises at home or follow one of the workouts on the POW8R web app, don’t forget to become a member today.
Remember, before starting your kettlebell journey, focus on the following factors.
Holding the Kettlebell: Focus on Form
Perfecting your technique before using heavier weights or more advanced exercises is essential. Exercising with poor form could cause injury or strain a muscle.
This is especially true if you want to do more complex movements, like the exercises we have detailed above.
We know it can be tempting to jump straight into a workout, but it’s essential to start slowly and build up. Make sure you practice your form with a lighter weight to start, as you can gradually build up.
We always recommend working alongside a qualified trainer when developing your form, but we understand that it can be difficult to find the time to meet in person. That is why signing up with an online fitness coach may be better suited to your lifestyle.
Choose the Right Weight For You
Again, a huge mistake people make is underestimating the weight of kettlebells. They want to jump straight in and use the heaviest kettlebell they can. We recommend starting at around 6kg and working up from there.
Pacing your weights is especially important if you plan to do kettlebell arm workouts. The last thing you want to do is strain a muscle in your upper body, or injure yourself before you can determine the right weight for you.
Building a strong foundation before pushing yourself too far is essential to even progression.
Gradual Progression
We’ve all been there. When you’re excited to try out a new workout and test new equipment, it can be really easy to want to do the advanced stuff straight away. Keep in mind that you can’t run a marathon without any training, so don’t expect yourself to do advanced or complex exercises too quickly.
Building strength and endurance depends on gradual progression. If you are not sure of the best way to progress gradually, consider the following advice:
- Increase your reps and sets over time.
- Gradually move up to heavier kettlebells as your strength progresses.
- Introduce advanced techniques to your exercises, such as single-arm exercises or more complex flows.
Remember, you can’t improve your strength if you injure yourself, so don’t be afraid to take your time.
Kettlebell Training With POW8R
Through this blog, we should have hopefully outlined everything you need to know about kettlebell training. This versatile piece of equipment is brilliant for building strength and endurance, which is why we use it as the primary equipment for our workout plans and challenges.
At POW8R, we strongly believe that you don’t need a long list of equipment to get into shape and achieve the body you want; you just need determination and a positive mindset.
Want to transform your body? Become a POW8R member today.
