A kettlebell is more than just the special form of a dumbbell. Of course it can also be used for many common muscle building exercises, but the special shape of the Russian bell requires even more stabilisation work in the torso, wrists and shoulders than conventional dumbbells. It is therefore well suited for pressure exercises on the bench and on the floor (bench press or horizontal chest press), rowing movements while standing or with support and as a weight for the knee bend (Goblet Squat or front knee bend with one or two kettlebells). If you use only one kettlebell instead of two at the same time, i.e. if you have an asymmetrical weight distribution, the kettlebell even brings an anti-rotation component for the torso into many common exercises. Only the classic biceps curl should please most people better with the dumbbell.
Another often forgotten factor is the fact that even body weight exercises can be supplemented with one or two Kettlebells. When planking or propping up, it serves as an unstable base and at the same time enables a neutral wrist position. In push-ups, kettlebells increase the range of motion and can provide more muscle work.
Those who would like to combine the counter-movement of rowing with hull training will find the perfect exercise in the "Renegade Row": Here you lean on the kettelbells and pull the balls upwards alternately. Abdominal aching guaranteed.
But a kettlebell offers much more than just classic strength endurance training.
The mobility of our thoracic spine and shoulders is crucial for a good posture and a healthy back. But by sitting a lot, it wastes away. Time to do something about it!
- Lying on your back, hold a kettlebell on your stretched arm.
- Put your free arm over your head, stretch your leg on the same side. Put the other leg up.
- With pressure over the raised leg, turn into the ground on the side.
- Place the knee of the leg with pressure on it on the floor and turn the hip towards the floor.
- Tighten the buttocks of the crossed leg several times and thereby expand the thoracic spine.
The so-called "Turkish Getup" is a complex exercise that guides the shoulder through a variety of positions while you hold the kettlebell upside down and stand up with it. This trains stability throughout the body and strengthens the movement pattern of getting up - an important factor for healthy aging!
The movement pattern of the Kettlebell Swing is very well suited to learn the correct hip movement mechanics required for back-friendly lifting and jumping. At the same time, it trains the hip extension muscles and the stabilizers of the back and torso, which is particularly important for people who are seated. The musculature around the spine must reflexively tighten in order to resist the flying ball. At the same time, the grip strength of the hands and the strength of the shoulder blade muscles, which have to master the swing of the ball, are improved.
It can also be used as a high-intensity endurance exercise by increasing the number of sentences and repetitions. Due to its ballistic nature, it is also an excellent fast power exercise, which can have a high transfer to various sports. A real Powerhouse exercise that no other training device can offer you so easily!
A word of warning: The present exercise descriptions provide as complete an overview as possible of the Kettlebell Swing. However, a description in the form of text cannot in any way replace a professional instruction by a trained kettlebell trainer! The Kettlebell Swing is by its ballistic nature a complex matter and must be learned and practiced under constant correction. Otherwise you risk incorrect movement patterns and thus incorrect loading of the spine, shoulders and knees.
Kettlebell training, as you can easily see, has a lot to offer! Learned under competent guidance, it offers a versatile, functional workout with some health benefits. So let's get it started!