November 20th, 2020
Kettlebells…these cannonball-type weights have become an extremely popular strength training alternative to traditional barbells, dumbbells, and resistance machines. And it’s no wonder! Working out with kettlebells offers a TON of benefits including the big three…weight loss, cardiovascular health, and building strength. Kettlebells are a total body toner!
At Driven Fit + SWS, we’re big fans. That’s why our trainers incorporate kettlebells into our custom personal training. The exercises involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout all in one session. Kick your fitness into high gear with kettlebells!
Getting Started With Kettlebells
Kettlebells are usually made of iron or steel, with a wide variety of weights ranging anywhere from eight pounds to 80. We have a wide range at the studio for all fitness and strength levels.
You can create a full-body workout using just kettlebells, or you choose specific exercises to add to your strength training regimen.
If you’re new to strength training, we recommend using lighter weights which allows you to focus on having correct form and technique. You can always gradually increase the weight, and you will because your strength will improve overtime!
Here’s a good place to start…
- Women: between 8 and 15 pounds
- Men: between 15 and 25 pounds
If you’re at an intermediate to advanced level of strength training, our personal trainers suggest:
- Women: 18-pound kettlebells
- Men: 35-pound kettlebells
Want in on some kettlebell workouts? We’ll help you torch fat, build strength, and see results! Call or text Driven Fit + SWS at (813) 440-3016 to learn more about our private, semi-private, and group training sessions!
Here are some of our go-to kettlebell exercises that we find highly effective whether your goal is weight loss or strength training:
Work your glutes, quads, and back muscles with this exercise. You’ll have strong legs with this move. You can do the single-leg version if you want to sneak in a bit of core too.
Yes, these work your arms and shoulders, but they work your glutes and quads even more! It’s also a great total body exercise to boost muscle strength and cardiovascular fitness.
Kettlebell Goblet Squat
Squats have always been an excellent way to work quads, hamstrings, calves, glutes, and the core. A kettlebell just takes it to another level. The weight in front can help you go really low and work muscles you don’t hit as often.
Kettlebell Walking Lunge
This exercise will target your glutes and hamstrings and will help to improve your balance (and core!) as well.
This is a great exercise that works your abs and obliques. Just make sure to keep a firm grip on the kettlebell so it doesn’t fall in your lap. To up the ante, you can raise your feet off the floor or lift the kettlebell up in between twists.
Work your chest, triceps, and core all at once with kettlebell pushups. Lay the kettlebell down and place your hand on the bell. Make sure to keep your wrists in a neutral position and stop if your wrists can no longer support your weight.
Kettlebell Shoulder Press
This is a great exercise for shoulders and triceps. Avoid injury by using a weight that you can manage safely and working with a trainer who can watch your form.
At Driven Fit + SWS in South Tampa, we often incorporate kettlebells into our private, semi-private, and group workouts as an effective means to achieving total body fitness.
Crush Your Workout with Kettlebells
If you’re not used to working out with kettlebells, we’ll help you use them to improve muscle strength and cardio fitness. The key is to start slowly, master form and technique, and then gradually increase weight, reps, and sets.
You’ll see more muscle tone so torch that extra body fat with us! At Driven Fit, you can have a total transformation. Our wellness team can also help with rejuvenation and restoration through massage therapy and chiropractic care. For more info on the studio, please call or text us at (813) 440-3016!
Categories: Personal Training