There are numerous benefits to working out with a kettlebell at home. They have no impact, build amazing glutes, are essential for a strong core, and aren’t expensive.
Plus, you can get them small enough that they hide easily in a corner. These tips for using kettlebells at home can help anyone ensure that they work out safely and effectively.
Ensure You Are Fit Enough to Use a Kettlebell
If you cannot do a plank and you cannot even lift a five-pound kettlebell in a deadlift up level with your shoulders, you need to work on that before you can move forward. Do non-weight bearing exercises to build the muscles you need to do the workouts safely.
Buy the Right Kettlebell for You
The best thing to do is go to a local store that has someone experienced with helping you choose the right weight for you. Most men tend to go too heavy, while women tend to go too light. You want it to be a challenge, but you shouldn’t hurt yourself either.
- ERGONOMIC GRIP – The Phoenix Fitness Kettlebells are ergonomically designed to support your hand grip and offer extra comfort during your exercise workout routine.
- CHALLENGE YOUR BODY – You can challenge both your muscular and cardio system with these kettle bells, increasing your strength, endurance, agility and balance.
- COLOURED AND LABELLED – Brightly coloured to differentiate between the different weights, with a clear bold label on the kettlebell too. Ideal for commercial gyms and your home.
- Kettlebell supports a wide range of resistance-training exercises
- Made of solid high-quality cast iron for reliable built-to-last strength
- Painted surface for increased durability and corrosion protection
- Soft body and base: Using our kettlebell reduces the risk of damage to floors and personal injury.
- Flat bottom: Stays stable and upright when placed down. You won’t worry about this kettlebell wobbling or tipping over.
- Wide, non-slip handle: Gives you a comfortable grip, allowing you to confidently exercise with this kettlebell.
- BUILD ENDURANCE & TONE YOUR MUSCLES: This 4kg Vinyl Kettlebell from Core Balance has a smooth vinyl coating with a wide handle to comfortably hold, lift, and swing. Perfect for developing your endurance and toning your muscles, it can be used for a wide range of exercises to target every muscle group and give yourself a total body workout.
- COLOUR-CODED & LABELLED: The kettlebell has a teal handle and is clearly labelled with its weight, so you can easily identify it from other kettlebells in the range. As a lighter kettlebell, it’s better for building endurance and toning your muscles because you can use it for longer without tiring out. Choose a heavier kettlebell to build your muscles and strength.
- CEMENT CORE WITH VINYL COATING: The kettlebell has a smooth vinyl coating to protect it from damage if you drop it on the floor or put it down abruptly during a workout. It also has a solid cement core, so it won’t leak like a sand-filled kettlebell. It also gives it a perfectly balanced weight to target your muscles correctly and improve your technique.
- Set of three: A kettle bell set, which includes weights at 5lbs, 10lbs and 15lbs (2.2kg, 4.5kg, 6.8kg). Choose a weight you’re comfortable with to get started.
- Flat bottom: Stays stable and upright, so they don’t wobble or fall over when on the floor
- Comfortable handle: These kettlebells are easy to grip, allowing you to maximise your performance, getting the most out of each workout.
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Wear the Right Shoes
Even if you’re home, make sure you have on the right shoes. You should not wear running shoes. Wear a shoe that allows your feet to work naturally on the floor. Many people recommend being barefoot, but this can also be dangerous should you drop your kettlebell on the floor.
Learn Proper Form
Don’t rely on written instructions and your interpretation of them to get your form right. Find well-made videos on YouTube or Amazon to watch to help you get the moves right for each exercise. When you focus on form, you will avoid injury, and your workouts will be much more effective.
Mind Your Back
While kettlebell workouts can be amazing, they can also cause injury if you aren’t careful – especially with your back. When you work out with your kettlebell, your hips should be absorbing the force of the kettlebell, not your back. That means your back should always be in a neutral position.
Learn Proper Breathing
How you breathe is an integral part of doing each move right. It also is protective for your spine because when you are breathing correctly, your breath will tighten your abdominal muscles as you swing, thus minimizing damage. It might take some practice. When you watch an instructor or video, notice how and when they breathe.
Don’t Use Kettlebells in Random Ways
Don’t make up moves with your kettlebell unless you have a thorough understanding of the human body, how the kettlebell works, and so forth. You don’t want to harm yourself or others by suggesting a workout that hasn’t been tested by professionals.
The most important thing while you’re working out, whether with a kettlebell or not, is to take care of your safety. Do the moves correctly. Keep working on doing them correctly, and don’t rush or push yourself past your fitness level. You will improve quickly with the kettlebell, so there is no reason to rush it.