There are a myriad of benefits of incorporating kettlebells into your workout routine every day. Kettlebells offer a change from the standard body weight, dumbbell, barbell and machine workout routines. You’re adding a new stimulus to your routine that can be used for resistance training, cardio conditioning, core prep, and grip strength
1. Resistance Training
The shape of the kettlebell allows you to train for strength and power differently than barbells and dumbbells where the weight is generally evenly distributed. Try adding kettlebells to the ends of your barbells when bench pressing and try to keep them balanced while you press. It’s a different game entirely.
Use them in your arm workouts to build your wrist stability and grip strength. One way to do this is to replace regular dumbbell hammer curls with kettlebell hammer curls. Another way you can do this is by doing tricep kickbacks with kettlebells instead of dumbbells.
Try replacing at least one dumbbell workout with kettlebells to add variety, and a new challenge to your daily strength routine.
2. Cardio Conditioning
Tired of running on the treadmill for 30 minutes a day? Change things up with kettlebell swings, kettlebell snatches, and kettlebell goblet squats. One way you can do this is by doing a circuit like this:
60 seconds kettlebell swing
30 seconds kettlebell snatches
30 seconds goblet squats
30-60 seconds rest
Do kettlebell HIIT circuits like this for 20 minutes instead of your usual cardio routine and you’ll see the difference in your core, arms, legs, and your metabolism will remain elevated for hours after your workout.
3. Core Prep
No more sit-ups, you can use a light weight kettlebell to shred your abs with only a few workouts. Try a core circuit like this for 4-5 sets:
Kettlebell V-Up: 15-20 reps
Kettlebell Turkish Get Up: 10 reps
Kettlebell Russian Twist: 15-20 reps
Rest: 45 seconds
4. Grip Strength/Wrist Training
Kettlebells are a great way to work on your grip strength and train your wrists to be less susceptible to injuries. Exercises like kettlebell turkish get-up will help train the stabilizing muscles in your wrist/forearm.
Check out Heavy Metal Kettle for some insane kettlebell workouts!