Kettlebells – Why You Should Use Them

By on October 14, 2015
Kettlebell Exercise

The Russian army have used kettlebells for decades and let’s face it, if it’s good enough for them then it might be worth incorporating into our training!

A simple kettlebell circuit with 4 exercises lasting about 20 minutes will blast calories AND give you a good afterburn. Many simple Kettlebell exercises use multiple muscle groups, like the clean and press. It starts with a push through your legs then a pull from your arm and back then a press through your shoulders. Sounds easy? Haha, nope!

Kettlebells are great for working out but done incorrectly you can hurt yourself and even others so start off light and focus on the correct technique.

Below I have listed the major benefits to using Kettlebells:

• Exercises using multiple muscle groups.
• Major calorie burn and afterburn
• Some studies claim that while doing kettlebell exercises participants burned close to 20 calories a minute.
• Cuts down gym time – These work the whole body and different muscles so the amount of time needed in the gym is reduced.
• Offers a different workout from the standard dumbbells and barbells.
• Improved mobility and flexibility

All in all, you should definitely introduce kettlebells into your workouts once or twice a week. You could even swap the cardio you would do for a kettlebell circuit!

Here is a simple circuit that hits the whole body and will torch fat:

  • Kettlebell Swing
  • Pull Ups
  • Kettlebell Clean and Press
  • Press Ups
  • Kettlebell Deadlift Row
  • Dips
  • Kettlebell Figure 8

Do 8-10 of each exercise then have a rest and repeat

Now how to do each Kettlebell Exercise:

Kettlebell Swing

Grab the handle with two hands slight bend in your knees let the KB hang between your legs then slightly bend over and use your hips to swing the KB. Don’t use your arms, just the hip thrust.

Kettlebell Clean and Press

This is a little tricky so start with a light weight in your right hand then squat down and as you come back up pull the KB up and over and rest on your shoulder. Make sure your elbow is pointing up and then flip it so your elbow is now pointed down. Once you have done this press the KB straight up, reverse the move and repeat.

Kettlebell Deadlift – Row

Pick up a Kettlebell from the floor and then row it into your body. Now stand straight up then reverse the move, keep it nice and controlled and you will feel this hit your lower back and legs.

Kettlebell Figure 8

Assume the same position as the deadlift so slightly bent over but with your legs further apart and pass the Kettlebell through your legs and make a figure 8 by going behind your legs and around.

Practise makes perfect with these exercises so remember to start light and focus on your form.


Remember to head over to GoNutrition to ask the experts for any advice you need on both exercise and nutrition!

Joseph Marshall

About Joseph Marshall

I love my fitness and eating well. I'm aiming to get into the best shape of my life this year and compete as a fitness model. I'm very opinionated, hate fads and so called fitness experts who have no idea what they are doing but due to there celebrity status people believe the hype.