Kettlebell workout tips

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Published: January 12, 2024

Are you tired of the same old repeating every day? If you are, you are not alone. Many people get bored with the same exercises in every practice, so they give up. Well, there are other ways to solve the problem of boredom. For example, try to spice things up from time to time. You can choose a different location for practice or a different gym. Also, you can change your trainer if the current doesn’t suit you. However, the easiest way to make some changes and kill the boredom is to do different sets of workouts. For example, if you want to burn fat and build muscle, a kettlebell workout is one of your best friends. The good news is that there are many ways to practice, so you can make it interesting every time you decide to exercise. Everything is better than quitting, right?

Why Try a Kettlebell Workout?

The first thing you need to know is that everyone can use the kettlebell. Therefore, a kettlebell workout doesn’t have restrictions in terms of age, sex, or fitness level. Your children and your parents can practice with you. Even your neighbor who started working out yesterday should have a shot at kettlebell. This mighty cannonball with a handle is great for everyone. It will help you get in shape by losing weight and developing lean muscles.

A man holding two red kettlebells
Everyone can benefit from incorporating a kettlebell workout into their routine.

However, you should learn how to use it properly, to avoid injuries. The best idea is to get yourself a personal trainer in Dubai who will help you at least with the basics. Afterward, you can add some exercises alone or with their help. But, in the beginning, try not to hurt yourself. Once you master it, you won’t be able to imagine a practice without it.

The Benefits of Kettlebell Workouts

Kettlebell exercises offer a bundle of benefits that can make your fitness journey more exciting and effective. Not only do they help burn fat and build powerful muscles, but they also improve cardiovascular health and boost overall endurance. According to a study published in the “Journal of Strength and Conditioning Research,” kettlebell training can significantly enhance both aerobic and anaerobic capacities.

The unique design of the kettlebell allows for dynamic movements, engaging multiple muscle groups simultaneously. This not only saves time but also promotes functional strength, helping you perform everyday activities with more ease. Beyond physical gains, kettlebell workouts can break the monotony of your workout routine, making fitness more enjoyable and sustainable.

How to Choose the Right Kettlebell?

Choosing the right kettlebell is like finding the perfect workout buddy – it should match your abilities and goals. First, consider your fitness level. If you’re new to kettlebells, start with a lighter one to get the hang of it. For beginners, a kettlebell weighing between 8 to 16 kilograms (18 to 35 pounds) is often a good starting point. As you get stronger, you can gradually go for a heavier one.

Make sure the handle feels comfortable in your grip, and it’s not too thick or thin. Check for a flat bottom. It adds stability when you need to put it down during exercises. If you’re unsure, it’s okay to seek guidance from an affordable personal trainer in Dubai to help you pick the kettlebell that suits you best.

Safety Tips

Ensuring your safety during the workout with the kettlebell is crucial if you want to enjoy the benefits without the risk of injury. Firstly, focus on your form and technique. Start with lighter weights and master the movements before progressing to heavier ones. Always engage your core muscles to protect your back, and be mindful of your posture during exercises.

It’s essential to warm up adequately before grabbing the kettlebell to prepare your muscles and joints. Keep a firm grip on the handle and control the kettlebell’s movements to avoid strains or accidental drops. Maintain a stable footing by wearing proper athletic shoes and choose a workout area with enough space to move freely. Lastly, listen to your body – if you feel pain beyond the usual muscle fatigue, stop and reassess.

A man holding a yellow kettlebell
Learn exactly what to do with kettlebells to prevent injuries and exercise safely.

What are the Best Kettlebell Workouts?

We can’t stress this enough – before you start any kettlebell workout make sure to warm up properly. A kettlebell is heavy, so any wrong move can cause damage to your muscles and ligaments. That is why it’s important not to miss the basics if you want to avoid pulling any muscles once you start swinging the kettlebell. Try any of the many aerobic exercise routines and they will do the trick. After you finish that start with kettlebell exercises:

  • Kettlebell swing
  • Kettlebell clean and press
  • Goblet squat, front squat, overhead squat
  • Turkish get-up
  • Russian twist

Kettlebell Swing

The kettlebell swing is the basic step for effective kettlebell training. This is an exercise where you will combine strength training and cardiovascular conditioning into one efficient movement. That is why it is usually part of the HIIT workout. It represents full-body power and can lead to extreme fat loss if that is your goal.

Stand up and place your feet shoulder-width apart. Then bend your knees slightly and start with the kettlebell between your legs. Hold it with both hands. Drive your hips, keep your back flat, and swing the weight up to shoulder height. Afterward, repeat the drill and continue to do so for at least 30 seconds in the beginning. As you progress, you can do this kettlebell workout longer or with a heavier kettlebell.

Kettlebell Clean and Press

This explosive kettlebell workout is also for total-body strength and conditioning. Only this time kettlebell goes above your head in the vertical movement, and not by swinging it. A complex such as the clean and press is considered one of the best combination lifts.

The beginning is the same as in swing, but you should use two kettlebells. Then, in one quick movement, make a little jump off the ground while you raise your arms. Make sure to extend them above your head. Land yourself slowly on your feet and bend your knees as though you’re doing a squat. Remember to extend your arms straight above you shoulder-width apart.

A man doing a kettlebell workout
This workout is great for muscle building and increasing your strength.

Goblet Squat, Front Squat, Overhead Squat

Squatting is one of the common movements that has many variations. People use it in every kind of workout. You can even go to some of the Pilates classes in Dubai and see for yourself that they too are doing squats. In a kettlebell workout, squats are completed with one or two kettlebells, of course. All of these squats aren’t just leg exercises, but a total-body workout that offers more mobility and improves conditioning.

To do a kettlebell goblet squat your legs slightly more than shoulder-width. Take a kettlebell in each hand in front of your chest and make sure that your palms are facing each other. Then start doing squats, keeping the kettlebells in the same position. These are some of the best kettlebell workouts for burning fat.

Turkish Get-up

Basically, all you have to do is lie down on the floor, stand up, and then lie down again. However, in reality, it’s not that simple. Primarily because you are adding weight with a kettlebell. Also, it requires strength and controlled movement so it will teach you to move fluidly. Many CrossFit workouts incorporate this exercise. This powerful full-body kettlebell training requires attention to detail as well, so you will be able to practice your patience, too.

Russian Twist

If you’re getting tired of the boring, plain sit-ups, this kettlebell exercise is the right choice for you. Place yourself on the floor just as you would do for starting the sit-ups and take the kettlebell with both hands. Put it at your chest, and then lean back to a 45-degree angle. Now we get to the really fun part, where you get to do the twist. Well, not really a twist, but you should rotate your torso from left to right, swinging the kettlebell across the body.

A woman holding a kettlebell over her head
You can’t go wrong with any kettlebell exercise you choose to undertake.

This workout is great for your abs and back, so try to do it as often as possible. You can even do all these routines at home. If you need ideas, download some of the best workout apps to get healthy and stay fit. Unless you are the kind of person who struggles with motivation. Then it may be better to join the gym.

Everyone Can Master Kettlebell

Incorporating kettlebell workouts into your routine can be a game-changer. These dynamic exercises offer a variety of benefits, from burning fat to building strength, making workouts more engaging and effective. Remember to choose the right kettlebell for your fitness level, ensuring it feels comfortable and suits your goals. Prioritize safety by focusing on proper form, warming up adequately, and listening to your body. Whether you’re a beginner or a seasoned fitness enthusiast, a kettlebell exercise provides a versatile and enjoyable way to stay active.

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