Choosing sports equipment for your home gym can be quite daunting due to the limited space. The equipment you pick is supposed to be versatile and functional at the same time. Although there is still skepticism about the worth of buying kettlebells for home workouts, their benefits are indisputable. Surprisingly, kettlebells are also among the most common options for home gyms suggested by many sports enthusiasts.
You might be wondering that why people are so keen on building their own gym at home. It is noticeable that nowadays, health clubs and fitness studios are everywhere. They own a wide variety of free weights such as dumbbells, barbells, and machines, etc.
However, with a personalized home gym, you get a chance to make your training section unique; it is all based on your own preferences, not following what is available.
Are you considering appropriate items for your home gym? Kettlebells can do just the work.
What are kettlebells?
Kettlebell sets are now one of the trendiest pieces of equipment and a staple part of the fitness industry.
Basically, a kettlebell is a cast iron or cast steel cannonball-shaped with a handle attached to the top. It is perfectly used to perform ballistic exercises that combine cardiovascular, strength, and flexibility.
There are two basic types of kettlebells that are classic kettlebell and competition kettlebell.
Read more about how difference of these two kettlebell types
Kettlebell history
Have you ever curious about the history of kettlebells?
Many articles exploring the inventor of kettlebells state that the first kettlebell was invented in Russia in the early 1900s or probably before; some say it first appeared in 1704.
However, kettlebells began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.
Russian special forces, or “Spetsnaz”, often use them as their primary training tool. Since the kettlebells offer both impressive strength and almost infinite stamina, the kettlebell training was perfect for the Russian military.
Pavel Tsatsouline, a former Spetsnaz trainer, also known as the “father of the kettlebell” brought kettlebells to the US. He was the one who introduced the versatile, effective kettlebell to the American law enforcement and military forces. And it turned out to be so successful that it soon caught the attention of the fitness community in the United States.
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Why kettlebells are so effective?
Kettlebells build physical strength
Like the other kinds of free weights, one of the most significant benefits of kettlebells is building strength and muscle.
In fact, the advantages of the kettlebell in building strength have been recognized since the very beginning of the 18th century. Back then, though they were only made to weigh crops, farmers soon discovered the benefit behind this farming tool because they were as strong and healthy as ever.
And at the turn of the 20th century, even Russian weightlifters began to implement kettlebell training to prepare for fitness competitions.
Top 3 best Full body kettlebell workout
Kettlebells build stability
The correct combination of mobility and flexibility during weight lifting is vital.
Although the off-center mass below their handle will make it extra tricky to keep your body steady and form stable while doing workouts, it can help develop joint flexibility and mobility.
Talking about joint flexibility and building mobility, do you know what is one of the most important joints in the human body? It’s the hip joint. Hips provide the most incredible power and force that the lower body needs to generate in order to perform any sport.
How does that happen?
The hip joint is anatomically complex and comprises more than 15 muscles that function together to give the hip a complete motion range. Having tight hip muscles can limit the full range of motion, while lack of hip mobility also causes incorrect lifting forms and back injury. Strong and balanced hips are essential to improve resistance against a heavyweight and prevent injuries.
In short, kettlebell training exposes and repairs misalignments, compensations, asymmetries and is excellent for retaining the proper hip speed, enhancing hip stability and mobility – essential in weightlifting.
Kettlebell gives the body a total workout
Using kettlebells, you can not pick it up and do an isolated workout; that is not how it works. Kettlebells are meant for multi-joint exercises.
And how does the body benefit from the multi-joint movement? Think about the fact that the more muscles you engage, the faster you burn your fat, and of course, the faster your body gets in shape.
For example, regarding squat, with a kettlebell, both the upper body and the lower body are engaged simultaneously. Kettlebell squat activates big muscle groups in one movement, is very cardiovascular, and is a fantastic fat-burning workout for the whole body.
Does Kettlebell burns the same calories as dumbbell?
Are kettlebells safe?
Kettlebells are considered the equipment for beginners. Kettlebell exercises can help people suffering from chronic pain, and it seems to mimic our daily movements like when we lift, pull, or push the door handles, backpacks or shopping carts, etc. But kettlebells are like any other piece of exercise equipment; it is not safe unless you pick an appropriate weight and perform the movement accurately.
Read more about how to choose a proper weight for your workout.
Trainers can not underrate the risks of any sports tool because they are made of solid metal and can be quite heavy at some point.
Remember to choose the suitable weight load based on your physical condition and working out at your own pace. Don’t hesitate to start with lightweight because, after all, progression is the key to achieve any goal, especially in physical training. How heavy you lift is not as important as how you lift, focusing on your form, and you can make the most of it afterward.
What weight kettlebell should I get?
Picking a kettlebell weight depends on various factors: experience in weightlifting, training purpose, physical condition, age, gender, etc.
VIC will give you some of the approximate recommended kettlebell weight for each category.
- The recommended kettlebell sizes applying to men and women above 18 years of age, according to fitness levels:
| Beginners | Intermediate | Advanced | |
| Male | 35lbs (16kg) | 44lbs (20kg) | 53lbs (24kg) |
| Female | 18lbs (8kg) | 26lbs (12kg) | 35lbs (16kg) |
- The recommended kettlebell sizes for kids:
| Age | Kettlebell sizes |
| 5-8 years old | 5-8lbs (2-3kg) |
| 9-11 years old | 5-15lbs (2-7kg) |
| 10-20 years old | 10-20lbs (4.5-9kg) |
- The recommended kettlebell sizes for seniors (around 60 years of age):
| Male | 20-26lbs (9-12kg) |
| Female | 15-18lbs (7-8kg) |
How many kettlebells do I need?
If you are new to kettlebell training and wonder how many kettlebells are enough, then the answer depends on your fitness goal.
Typically, you only need one kettlebell to start with, then get more to alternate between weights once you go further into the routine. But for beginners, one kettlebell is enough to complete most workouts. However, the benefit of building a home gym is that you can make your own decision. Therefore, go ahead and purchase more if you want to be creative with your workout.
Where to buy a cheap kettlebell?
Currently, Vietnam is gradually gaining standing in the worldwide casting market.
Considering mass kettlebell purchase, Vietnam Cast Iron Co., Ltd is one of the top manufacturers. We are the suppliers of many gyms trading firms and the kettlebell wholesaler across the globe.
Our kettlebell products are globally qualified due to the high-grade material, excellent paint, various sizes, great touching surface that bring users pleasant holding feelings, and competitive price.
Besides, our casting foundry offers custom kettlebell service that design kettlebell according to customer’s requirements despite the intricate details on the surface like logo, digit, pattern, etc.
Please feel free to contact us to place a discussion and inquiry. Our sale staffs will reach you and provide a catalog and quotation to your requirement respectively.
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