Due to its compact size, the ball can be stored in the smallest of spaces and does not take up space unnecessarily. All other advantages of the Kettlebell here at a glance:
- Trains the whole body
- effective core training
- large variety of exercises
- High-speed strength training
- Small & handy
- trains coordination
- HIT Workout
- Indoor - & Outdoor Training
- almost indestructible
The benefits of Kettlebell training are many and various. The purchase of a Kettlebell is definitely not a bad investment. With good care the ball barbell will last a lifetime.
To get the most out of your training, three Kettlebells are usually enough. This allows you to use the optimal weight for all exercises and to optimize your performance and technique over time.
The right Kettlebell weight for women
|Swing exercises||8 - 12 kg||12 - 20 kg||> 20 kg|
|Pulling exercises||8 - 12 kg||12 - 20 kg||> 20 kg|
|Push exercises||4 - 8 kg||8 - 16 kg||> 16 kg|
The right Kettlebell weight for men
|Swing exercises||12 - 16 kg||16 - 24 kg||> 24 kg|
|Pulling exercises||12 - 16 kg||16 - 24 kg||> 24 kg|
|Push exercises||8 - 12 kg||12 - 20 kg||> 20 kg|
Technique is key
|Goblet Squat||12 - 24 kg||12 - 15||3 - 4||1 min|
|Kettlebell Swing||12 - 24 kg||12 - 15||3 - 4||1 min|
|Clean||8 - 16 kg||12 - 15||3 - 4||1 min|
|Press||8 - 16 kg||12 - 15||3 - 4||1 min|
|Farmers Walk||12 - 24 kg||15 - 20 Steps||3 - 4||1 min|
Our 7 exercises in detail:
- Stand slightly more than shoulder width. Push the kettlebell upwards with an outstretched arm.
- Bring the other arm down towards the big toe, lowering the upper body. Keep your eyes on the kettlebell and your back neutral.
- The arm with the kettlebell always remains stretched upwards.
2. Bottom up carry
- Hold kettlebell so that the bottom is facing up.
- Wrist remains stable.
- Upper arm is at shoulder level, forearm is at 90 degrees to upper arm.
- Walk slowly and in a controlled manner, keeping arms, shoulder girdle and back stable.
- Stand with shoulders wide apart. Hold kettlebell in front of body in both hands.
- Bend hips & legs and lower torso. Keep kettlebell close to body.
- Keep back neutral.
- Push away from floor with feet, bring hips forward and return to starting position.
4. Floor press
- Supine position, legs pulled in at 45 degree angle.
- Grasp kettlebell with one hand, resting kettlebell on back of hand, elbow touching floor.
- Press upward.
- Slowly lower kettlebell until elbow touches floor again.
5. Single leg RDL
- Shift your weight to one leg. Kettlebell is held in opposite hand on other side.
- The hips are bent and the upper body is lowered. The other (free) leg is stretched straight back. The back remains neutral.
- Return to starting position in a controlled manner.
6 Hollow Body Single Arm Press
- Assume Hollow position (lower back is in contact with floor, thoracic spine & extremities are in the air).
- Press kettlebell upward with a rotational motion.
- As you do this, the kettlebell will rest on the back of your hand.
- Tension in upper body and Hollow position are maintained throughout exercise performance.
7. Kettlebell snatches
- Grasp kettlebell with one hand & pull between legs. Push buttocks backward, keeping back straight.
- Explosively extend hips upward. This will cause the kettlebell to swing forward/upward.
- Bring kettlebell up close to torso, extending arm upward. Kettlebell will rest on back of hand.
- Turn wrist back in & guide kettlebell back between legs.
After graduating as a sports scientist, Till Sukopp obtained a doctorate in sports science in the field of sports medicine. Till is the managing director of Health Conception GmbH, is an internationally multiple certified Functional Training Instructor, Functional Movement Specialist and is one of the leading Kettlebell and sandbag instructors in the German-speaking countries. Till Sukopp is one of the most acknowledged German authors in the fitness industry and has published numerous professional articles, books, videos and DVDs.
Here you can find all dates of the Certified Kettlebell Seminar with Till Sukopp. And here are all books about Kettlebell Training.