If you’ve spent any time around a gym, reading fitness blogs, or even scrolling through your friends’ Instagram posts, you’ve probably seen a kettlebell (or KB). You’ve also probably heard people say it is a great tool to make you strong, lean, and fit. This is true, but how does this cannonball-looking thing work? What do you do with it? Do you just buy one watch the fat magically melt away? Most definitely not. There is no magic shortcut to the results you want. A kettlebell is a great tool to help you reach your fitness goals, but like any good tool, it must be used correctly to be effective.
Our kettlebell warm-up moves from simple to more complex exercises will help you master some of the fundamental KB movements. While you might not be able to get into some of the advanced exercises, like the KB snatch right away, with dedication and practice you will quickly feel comfortable performing them. This is what the Velocity kettlebell warm-up looks like:
- 20 KB Swings (American)
- 10 Single Leg RDL (each leg)
- 10 Goblet Squats
- 5 Presses (each arm)
- 5 Thrusters (each arm)
- 5 Clean & Jerks (each arm)
- 5 Snatches (each arm)
- 1 Turkish Get Up (each arm)
- 20 Swings (American)
So why should you bother to learn how to do all of these exercises? The rumors about the KB are true: with a very short workout you can get incredible results. It can help you lose weight, gain weight, add strength, or just be more active, depending on how you use it.
For you to reap these benefits, you must commit. Get your own KB or go to a gym that has some. Even though we coach at a gym with a complete kettlebell setup, many of our coaches like to keep some at home so there’s no excuse not to use one every day. None of us will get any better if we are not committed to our goals. Part of that commitment is planning around what works for you, and even the coaching staff and Velocity doesn’t always have time to make it to the gym. If you can keep even one kettlebell at home and learn to use it, you have a cheap an effective home gym in your garage or back yard.
Owning a KB is the first step. The next is learning how to use it properly so you don’t hurt yourself and have a longer list of exercises from which to choose; our kettlebell warm-up is a simple and effective place to start. The focus is not just learning the movements, but mastering them. As you get good at these basic exercises and understand how best to use the kettlebell, you can begin to create your own workouts. You can combine exercises in any way you like; you can add other exercise elements in like running, jumping rope, push-ups, or anything that excites you. The possibilities are endless, but you have to earn this this freedom of movement by first learning the basic exercises. Do this, and you will always have a way to strong and fit – with just one piece of equipment.