I have a confession. Actually, I have two confessions. First, I LOVE and HATE kettlebells. I love them because they are so gosh darn effective! I hate them because they leave me sore for DAYS! Yes, I’m still sore from a 20 minute kettlebell workout I did Sunday. Good Sore though, ya know?
My second confession… I’ve been a horrible sherpa wife. You see, I’ve taken on some new responsibilities (more on that later), and in the midst of my running around trying to “adjust” my own schedule, I totally forgot my husband was racing this weekend. How could I forget?!?! Yes, slap my hand!
That being said, I recruited my very good friend and super knowledgeable trainer Taylor to write for me today, that way I can tend to a my main PRIORITY today (helping the Kiwi get race ready).
So let’s get back to my first confession, and let Taylor explain the rest. KETTLEBELLS!
The Magic Of The Kettlebell: 10 Reasons To Grab One via Taylor @ LiftingRevolution
Hello Crazy Cotter readers!
Lindsay is running around like a mad woman, and asked if I wouldn’t mind sharing my passion for kettlebells with you.
I hope you don’t mind. It’s a honor to be here!
For those of you who don’t know me, I’m Taylor and I blog over at LiftingRevolution. I am a NASM certified personal trainer, I own an 8-location boot camp and gym in Charleston, SC and I am kettlebell certified through Kettlebell Athletics.
Kettlebells are my jam, I love them. And if you don’t already, you probably will by the end of today’s post.
So without further ado, let’s talk benefits of kettlebells…
Well, first I have to say something:
For some reason everyone wants to call them kettleballs. I know that I am in Lindsay’s house, where balls (amazing healthy bites) are all the rage but please for the sake of the sport, call them kettlebells.
Okay, now we can move on.
The Top 10 Benefits Of Kettlebells
1. Crazy Calorie Burn Potential
A study from ACE revealed that swinging a kettlebell around can blast up to 20 calories per minute. To put that into perspective, that’s about how many calories you burn per minute if running a 6-minute mile. HUGE!
Just think, a 20 minute workout could have you burning up to 400 calories!
2. Increase Your Range Of Motion
We all want to be able to move freely and without pain, right? I’m not getting any younger, and things seem to stiffen up on a daily basis.
Kettlebells can help keep the body loose and moving in all plans of motion to help decrease risk of injuries and aches/pains.
Large moves performed with kettlebells like swings, cleans, snatches and beloved Turkish Get-ups are amazing for joint health and flexibility.
Check out this Godzilla Swing KB WORKOUT and try it yourself!
3. It’s The Total Package
When you think of strength, you think lifting weights. When you think cardio, you think running/biking/swimming. And when you think flexibility, you think yoga.
Well, now you can have all three of those classes in one workout.
The ballistic nature of kettlebell training incorporates all forms of fitness. I know that Lindsay and I are both all about being efficient with our workouts.
(Note by Lindsay –> YES! Could not agree more!)
TOTAL Body Workout with KB here!
4. They Are Functional
Yes, functional is a word that gets thrown around a lot in the fitness world. However, when it comes to kettlebells, they really are functional.
Basically, they help you handle every day life movements with ease. For example… what’s a shopping bag? A kettlebell!
5. They’re Not Balanced Like A Traditional Weight
Because of the unique shape of the kettlebell, the center of gravity isn’t the center (like with a dumbbell or plate).
To keep stable, your core and glutes have to work harder.
What does this mean for you? A stronger core can help reduce back pain, help to make you a faster runner, help to eliminate risk of injuries and increase your overall calorie burn (because more muscles are activated during the workout).
6. Improved Awareness Of Your Own Body
Exercise can be mindless. You get into a habit and before you know it you’re just going through the motions.
You really can’t do that with kettlebells. You have to keep focused on your body and think about the muscles and moves you’re working on to ensure you don’t end up with a stupid gym injury.
Trust me, you’ll learn how to move your body in ways you didn’t know possible and those moves will carry over into other forms of your fitness life.
7. You Feel Like A Bad Mamma Jamma
Have you ever watched someone workout with kettlebells? It looks intimidating, it looks a little frightening, but most of all, it looks awesome.
When you acquire the skills to do kettlebell specific skills like the get-up, swings, and windmills, you feel like a fitness rock star. Of course you workout for yourself, but when you see eyes on you at the gym, there is that secret inside voice that thinks: “Yup, I rock.”
And I promise, even though they look intimidating and hard, with practice and proper training, you can easily master the moves!
8. You Only Need One
Strength training is extremely beneficial for body composition, joint and bone health, metabolism, strength… you get it.
For most weighted moves you need two… a pair of dumbbells or multiple plates to go on a bar.
With kettlebells, you just need one. Saves money and space in your home.
9. They Are Fun!
If a workout is boring, what’s going to keep you invested?
If you hate it, after a week, may two, you’ll give up. At least, I would.
But the challenge of the kettlebell paired with the fact that it’s fun to swing heavy caveman-like toys around makes them fun. Don’t believe me? Grab one, take it outside (in the grass) and see how far you can throw it… 10 times.
Throwing things is always a good time (especially on stressful days) and you’ll be amazed at how sore you wake up the next morning.
10. It’s A Change
And finally… it’s an awesome way to change up a static workout program.
If you’ve hit a plateau, or you just feel like the spark is out between you and your regular workout program, then grabbing for a kettlebell can help. You should never fall victim to a stagnant workout, and I recommend changing things up regularly.
You will break out of a plateau. And you will realize that you not only love this new challenge, but you will likely start to fall back in love with your old training as well. Absent makes the heart grow fonder.
Thank you Lindsay for letting me chat about something I love!
Please you guys, if you have any questions don’t hesitate to ask away! And if you’re ready to give them a go, or if you already love kettlebells and need a workout or two make sure to check out LiftingRevolution.
Where to find Taylor on social media:
- Facebook: https://www.facebook.com/fitwomensweekly
- Instagram: Instagram.com/fitnesstaylor
- Twitter: twitter.com/femininemuscle
And thank you Taylor!
Kettlebells –> Love them or hate them?
[Tweet “10 Reasons you Need to Pick up a Kettlebell TODAY! @femininemuscle via @LCCotter #fitfluential”]
Cheers,
Crazy Cotter
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Great post. Kettlebells are one of my favorites equipments, especially for working out at home. There are lots of different kettlebell exercises that you can perform.
LOVE KBs! Great post, Kindal, and I hope you were able to take care of your Kiwi well, Linds. Sure love the combo of you two (James and you, AND Kindal and you, lol). 😀 <3
This is great. I really enjoy using kettlebells, although I’ve never done an entire work out with them before. Good info, great tips. Thanks for sharing.
Love love love kettlebells!!!
you and me both mama!
Yes! Love kettlebells! Can’t wait to get my RKC certification.
oh that’s on my list too!
These have been on my to try list for a while (like so many other things) but I may have to finally get on it, those workouts look awesome enough that I should be able to give it a try without hurting myself!
Good Luck to Kiwi this weekend 🙂
i think you will love them sarah! trust me!
Love this and love seeing Taylor here! Now I just need her to come to New York to train me because I will admit, kettlebells kind of intimidate me!
we all need taylor as a trainer!
Love kettle bells but I admit I don’t do too much of a variety with them. Thanks for the tips and workout! Good luck to your hubby!
thank you melanie!
So…the only time I worked with a kettlebell (I am so guilty of always calling them “kettleballs”) was in an aisle at Target – and it was fun indeed! Think I’m gonna go back to Target and bring one of them kettlebells home because 1-I love combining strength/cardio workouts that engage my core and 2-Throwing kettlebells around in my yard sounds like so much fun – more fun than playing badminton! YAH!!!
Lindsay – thanks for introducing me to Taylor! Taylor – thanks oodles for the inspiration to grab a kettlebell!
I feel the same way about kb’s! They are so hard and fun but leave me sore for days!
One of the funnest fitness modalities ever made!
Ya know, I’ve never used kettlebells! Maybe I’ll have to give it a shot.
I’ve been humming and hawing for a long time, now I must get me a kettlebell! Great post Taylor!
I LOVE Kettle Bells! Especially squats & lunges 😉 I can’t wait to hear about your new responsibilities! Yippppie! P.s. I’m on the hunt to find good Muesli :/ I need to zap myself to Austria quickly because that’s all they had in the cereal aisle haha
I LOVE Kettle Bells! Especially squats & lunges 😉 I can’t wait to hear about your new responsibilities! Yippppie! P.s. I’m on the hunt to find good Muesli :/ I need to zap myself to Austria quickly because that’s all they had in the cereal island haha
check out bobs redmill GF muesli!
i have never tried kettle bells before but now i m interested to try it.
Oh and Taylor do you repeat the whole Godzilla workout 2-3x or is doing one round of the Godzilla workout a whole workout?
yes complete the WHOLE thing 2-3 times if time is available!
I love love love this post so much!! Jess has had me using kettle bells and I love them. They make me feel like a badass. 😀
Love this post! I haven’t used kettle bell in wayyyyy to long! What weight do you suggest for a “beginner”?
Hey Joanna,
If you’re able, I recommend 2 weights… 1 for heavier moves like swings and squats and 1 lighter for learning moves like the get up and shoulder press. Generally starting with a 15 or 18 lb and a 25-35lb is a good option for women!
I agree with Crazy Cotter, KB’s leave me sore for days…and I like it! I need to use them more often…Add that to the list…LOL! Great guest post!
I love kettlebells… actually just did a kettlebell workout from Nike Training Club this am with my new (heavier) kettlebell.. 10 pounds really kills me lol.
I absolutely love kettlebells – I do CrossFit, means we work with them a lot. As you say, I was so intimidated at first but now that I gained strength, it is SO fun and hardcore! Love it!
I LOVE kettlebells! Great reasons!
I am at an age in my life where my joints & all are most important to me.. I do use them for a couple exercises in the gym but I have never taken a class on them so I am not wanting to injure myself… I love all I read about them!
I think I need to buy a kettlebell. So many great workouts I could do at home!
i’ve been LOVING kettlebells lately. still working on my clean – those are tough. but i love them to the point that i am thinking i want to get certified!
Woo Hoo! Go for it! There are several different cert. options! You’ll learn so much and definitely master that clean!
You were right, Taylor — I’m kind of loving kettle bells after reading your post. I’ve never really tried them out before, but you’ve got me super curious and I’m thinking I’ll give ’em a go when I get my gym membership back up and running.
Def give them a go! You will love them!
actually, all you need is a kettlebell. no gym required. Seriously! it’s cardio and strength! combine that with walking and your snowboarding and you are super woman!
I miss and LOVE kettleballs! Since ditching my gym membership (I mostly go to yoga studios or run/hike/walk), I haven’t used kettleballs in a while. I guess I could always buy a set of my own…
we invested in a few kettlebells and it so paid off!
I love kettlebells! We just ordered them for our home gym, and I can’t wait to be able to workout again simply to use them 🙂
yay! best investment ever!
Oh – I love this!!! I don’t use my KB very often but when I do it is usually with one of Taylor’s workouts!!!
Love that you do the workouts! Makes me happy 🙂
These are great! I love how sore I can get from trying a new workout. Or from leg day. Seriously… handi stall for me today.
Good luck to Kiwi! You’re an awesome sherpa. Life happens. xo
Awesome post! I just started using kettlebells this last year- a little before pregnancy, and then continued with lighter ones through most of my pregnancy but I wasn’t able to do a lot of these moves. I’m excited to add them back in!
I want to feel like a bad mamma jamma so I’m going to look for some at the store! 🙂 Thanks for sharing your workout!
haha yes! go get your mamma jamma on!
LOVE LOVE LOVE k-bells!!! I trained for a while with a KB competitor and it was beyond intense. She moved (boo) so I’ve now been doing more home training. When we move south, I’ll have to look up your gym for sure!
you were?! that’s awesome stacey!
Kettlebells are so awesome. For the longest time they only had them in our ‘athlete’ gym but we finally got some for the ‘average’ kids haha
Love this post, Taylor! I really enjoy kettlebells but haven’t done them nearly as much as I’d like to lately due to my running training taking priority. You’ve inspired me to get back into it though.
@Lindsay – I think the Kiwi will forgive you. 🙂 Good luck to both of you this weekend!
i love ’em… on occasion!
I have always been afraid to try them on my own. But this is helpful information! Thanks for sharing.
You’ve totally convinced me I need to get a kettlebell. I’ve been mildly curious before, but now I am 100% in. Thanks for this post!
oh it’s the perfect home gym tool! you will love!
I’ve never tried kettlebells but hear about them all the time and I’m really curious! I love how they are a total body workout. That being said I’m sure my first time trying might not be all love given how effective they are and I’m sure super challenging. Great info 🙂
yes, you will be sore! so ease into it, But they are amazing for cross training