Ten Years with Kettlebells: What I've Learned

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I've been using kettlebells for a decade, both for my own workouts and in coaching others.

They're not just another weight; they bring something special to the table.

Here's what I've discovered along the way, with some tips if you're looking to get started or up your kettlebell game.

What are kettlebells best for?

First up, kettlebells are great because they do a lot more than just help you build muscle. They're a functional fitness tool—that means making your body stronger for real-life activities.

Because of their unique shape (a ball with a handle), you can swing them, lift them, and carry them in ways that mimic everyday movements. This challenges your body in a holistic way, hitting multiple muscle groups, especially your core, and improving your balance and coordination.

How heavy of a kettlebell do I need?

So, how heavy should your kettlebell be?

Well, it depends on where you're starting from and what you're looking to do. If you're new to this, go lighter to nail the technique first—think 8kg (about 18lbs) for women and 16kg (about 35lbs) for men.

As you get stronger and more comfortable, you'll want to bump up the weight. The goal is to keep challenging yourself so that you continue to improve.

The Benefits of Kettlebell Exercises

Kettlebell workouts are about more than just strength; they also test your endurance and agility. They're particularly good for your posterior chain—that's your back, glutes, and hamstrings. This is key for a strong, healthy back and powerful movements.

Plus, the variety of exercises you can do with just one kettlebell is pretty impressive. It's like a full gym in one piece of equipment.

What's so special about kettlebells?

Here's the cool part: kettlebells let you combine strength training with some cardio.

Because you can swing them, you get your heart rate up while also working on muscle strength. And, they require you to balance and stabilize the weight, which ramps up the intensity of the workout.

What are the cons of kettlebells?

1. Kettlebells aren't perfect. There's a bit of a learning curve, and if you're not careful, you could hurt yourself.
2. They might not be the best choice if you're looking for super-specific muscle building like you get with traditional weightlifting.
3. Having a range of kettlebells for different exercises can get expensive and take up a bunch of space.

How do kettlebells help lose belly fat?

Can kettlebells help you lose belly fat? Absolutely.

The high-intensity, full-body nature of kettlebell workouts means you're burning a lot of calories, not just during your workout, but afterward too. This can definitely help with fat loss, including around the belly.

Just remember, no amount of exercise can make up for a bad diet, so keep that in check too.

Getting Started With Kettlebell Workouts

1. Learn the Basics: Focus on a few key moves like the swing, squat, and Turkish get-up. Get these down pat before moving on.
2. Progress Slowly: As you get stronger, increase the weight and add new exercises. Keep challenging yourself.
3. Eat Right and Rest: This goes without saying. No matter what your purpose for training is, you should support your workouts with good nutrition and plenty of rest. Recovery is part of the process.
4. Consider Professional Advice: If you're unsure about your form or how to progress, a session with a certified kettlebell instructor can be a game-changer. Or, download an app like Sqwod: Workout Planner that includes video instructional and diversified kettlebell workouts that can keep you learning and challenged. 

My Favorite Kettlebell Exercises

Kettlebells have been a game-changer for me. They offer a unique blend of strength, endurance, and flexibility training that's hard to beat.

If you're considering adding them to your routine, or just looking to get more out of your kettlebell workouts, I hope these movements help.

If you need a detailed explanation, download the free Sqwod app now. You'll find these in their own category.

Keep pushing, keep swinging, and enjoy the journey.

See you next week,

Tee Major

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When you're ready, there are more ways I can help you:

1. The Sqwod Gym & Home Workouts App: Join +1,820 people using over 150+ H.I.R.T. exercises to create, plan, and schedule workouts.

2. Book me for a 1:1 consultation: Let’s build your body or business together.