kettlebells
Workouts with bells on
What are they?
Ball-shaped weights with handles. They look like cannonballs, but are easy to hold, and range from 4kg to 32kg in weight.
What are they for?
Burning fat. Building endurance. Improving strength, agility balance. Also, they help you engage with different muscle groups for a more toned body.
Who are they for?
Anyone who wants to develop their strength and fitness, or who wants to add a new dynamic to their routine. Kettlebells are great companions for workouts of all levels.
What do I do with them?
Swing or lift as you squat or lunge. They’re a versatile piece of kit, so it’s easy to incorporate them into your workout. Here are some ideas to get you started:
The Swing
- Stand with your feet shoulder-width apart and grab the kettlebell in front of you with both hands and straight arms.
- Let the kettlebell drop between your legs and, in one quick movement, thrust your hips and squeeze your glutes to swing it forward again.
- Let gravity pull the kettlebell back down. And repeat.
The Squat
- Stand with your feet slightly wider than shoulder-width apart, toes pointed outwards.
- Push your hips back, bend your knees and sit into a squat with toes, knees hips in parallel. Keep a neutral spine, shoulders back and chest high.
- Come back up, keeping your core tight, driving your knees out and squeezing your glutes at the top.
The Deadlift
- Stand with your feet shoulder-width apart and grab the kettlebell in front of you with both hands and straight arms.
- Squeeze your shoulder blades together and keep a flat back as you hinge at the hips, pushing your bum far back with the weight on your heels.
- You should feel in your hamstrings as the kettlebell approaches your knees. When you can’t hinge forward anymore, extend your hips and return to the start.
Using kettlebells for the first time? Try out our Strength and Conditioning classes to help get you started.
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