That doesnt mean theyre interchangeable, though.
For some weighted moves, especially ones that require explosive movement, kettlebells actually reign supreme.
And their shapea round bell bottom and attached handlemakes them easier to move around.
Katie Thompson
If youre new to kettlebell workouts, though, choosing which moves to include can feel a bit daunting.
What are the benefits of kettlebell exercises?
It also requires more wrist motion, so your wrists and forearms get a little extra work.
Thats where kettlebell staples like the swing come in.
Finally, one of the greatest kettlebell benefits is that the equipment is efficient and versatile.
How heavy should your kettlebell be?
(Beginners should also start withbodyweight exercisesfirst, until they feel comfortable doing the moves with proper form.)
How often should you use kettlebells?
Thats whyrest daysare important.
So see to it you take atleast24 hours between workouts that target the same muscle groups.
Is 20 minutes of kettlebells enough?
Need some short kettlebell training inspiration?
Check out this20-minute full-body kettlebell workoutor this10-minute total-body kettlebell routine.
(Have a little more time?
Then this30-minute kettlebell workoutcould be a great option.)
What exercises can you do with kettlebells?
Romanian Deadlift
The kettlebell deadlift is one of the bestlower-body kettlebell exercisesout there.
Deadlifts really work your butt and the backs of your legs, or your hamstrings.
Bent-Over Row
The row is a classic upper-body exercise that works your lats, rhomboids, andbiceps.
Overhead Press
The kettlebell overhead press works your shoulder muscles as well as your triceps.
Your core is also firing here to keep your torso steady as you press the weight over your head.
Along with working your pecs, youll also hit your tricepsin this move.
(Here are some other kettlebell exercises that can give you a greatcore workout.)
Kettlebell Swing
The kettlebell swing targets your butt, legs, and lower back, Sims says.
ensure you nail the technique with a lighter kettlebell before adding too much weight.
And remember to squeeze your butt at the top.
Single-Arm Row
The single-arm kettlebell row works your back muscles and your biceps.
Plus, because its a unilateral move, your core will also need to fire to keep you stable.
Halo
This move works yourshoulders, chest, and abs.
Think about tucking your pelvis under so that your back doesnt arch, says Sims.
This ensures youre working your abs and not straining your lower back.
Triceps Extension
This exercise works yourtriceps, or the muscles in the back of your upper arms.
see to it youre really pushing through your heels as you extend your hips.
