You're not sure which Kettlebell is the right one for you?
Read our sales advisor here and find out everything about the Kettlebell. In addition to exercises, training tips and product recommendations, you will also find suitable training plans for your level.
Index
Chapter 1
History of the Kettlebell
The Kettlebell is not an innovation from the last 20 years. Originally the Kettlebell was used in the circus at the beginning of the 19th century.
There, musclemen showed their skills and threw the dumbbell through the air.
The name Kettlebell comes from the English (kettle bell), because the dumbbell strongly reminds of an iron kettle. After its appearance in the circus, the dumbbell found its place in the Russian military and was used for training soldiers.
Through the war it was spread all over the world. But its great breakthrough was only a few years ago. Especially with the trend of functional training it has found its place in the fitness industry. Today it cannot be missing in any good gym.
This is not surprising. With only one Kettlebell, you can easily do a whole body workout and work up quite a sweat.
Chapter 2
Advantages of Kettlebell Training
The advantages of the ball barbell are numerous. There is probably no other training device that can be used for such complex and versatile training.
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.
Chapter 3
Kettlebell Training for Beginners
The question of the correct weight of a Kettlebell is based on gender, exercise and fitness level. The following overview will help you choose the right weight.
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
| Exercise Categories | Beginners | Advanced | Professionals |
| 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
| Exercise Categories | Beginners | Advanced | Professionals |
| 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 |
Even though the Kettlebell offers many advantages, it also has one major disadvantage. Training with it is not an easy thing. Even though the ball looks so simple, training with it is a complex matter.
Technique is key
With Kettlebells you can see the same scenario over and over again. Women train with too light weights and men with too heavy ones. Both are counterproductive.
With ball barbell training, it depends on the technique. This must be trained first before the weight can be increased. But even for the correct technique, a demanding weight should be used. Especially for swing exercises you need the right weight to learn the correct technique.
Which Kettlebell for at home?
For training at home, all kinds of kettlebells are ideal. Cast iron kettlebells are particularly durable. Kettlebells with variable weight should not be used. With these the center of gravity is usually not located correctly and therefore swing exercises cannot be performed correctly.
Kettlebell Training Plan
For beginners a training with full body exercises is recommended. Kettlebell training is best done with a higher number of sets but fewer exercises.
For beginners, we recommend the following training:
| Exercise | Weight | Reps. | Sets | Breaks |
| 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 |
IMPORTANT
Make sure you warm up before training and drink enough water during training. You can easily do this Kettlebell Home Workout 3-4 times a week and have a great full body workout.
Our 7 exercises in detail:
1. Windmill
- 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.
3. Deadlift
- 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.
Book author, personal trainer & lecturer Till Sukopp has been involved with Kettlebell Training for many years and is a longtime partner of Perform Better Europe. In his seminar Certified Kettlebell Trainer he has already coached over 500 trainers.
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.
