Kettlebell – Training With The Cannonball

The kettlebell workout is said to have its origins in the training sessions of Russian specialists. The classic weight gradations, which are based on the Russian unit of measurement “pud”, underpin this. In any case, with the kettlebell you can perform an incredible variety of highly effective, functional exercises at home.

Looking for a kettlebell? Exercises for home tested various kettlebells for you .


If you haven’t trained with the kettlebell yet, you should try the following weights:

             Ladies ~ 8-12 kilograms

             Men ~ 16-20 kg

Legs, back, chest and shoulders are trained in Jochen’s unit. Training with the kettlebell is always functional, so that many other muscles are involved in the movement and are trained in this way.

Leg training with the kettlebell:

Sumosquat: The feet are slightly rotated on the outside and are significantly wider than shoulder width. Both hands hold the kettlebell, the shoulders are stable and slightly pulled back. Make sure that the knees do not bend inwards. Ensure good hip extension when straightening up!

Back training with the kettlebell

Kettlebell swing: Starting position is a little more than shoulder-wide standing. The kettlebell is swung backwards through the legs with both hands and then comes upwards via an impulse from the knees and hips up to about head height (or even beyond). Make sure that you stand stable, keep your back under tension and don’t bend your knees like a squat! When the kettlebell swings forward, you exhale.

Variant: one-armed swings , especially in the shoulder axis, remain as stable as possible and do not twist the shoulder girdle.

Variant: one-armed with hand change: Here the kettlebell has a short flight phase and is passed from head to shoulder at a height from hand to hand. Due to the flying change you also have to intercept the impulse and also have a lot of coordinative parts in it.

Variant: Eight around the legs Guide the kettlebell through the legs, bring one arm forward explosively by knee and hip impulse to head height and hand it over there.

Breast training with the kettlebell:

Supine is the starting position, the legs are on. The kettlebell is now brought up to the middle of the body with one arm. You control the amount of work that the chest muscles or triceps have to do using an elbow that is on display or pulled towards the body.

Variant: with one-leg hip-up version. The other leg is stretched towards the ceiling. The hip is stretched nicely (almost into the extension).

Kettlebell exercises for the shoulder:

Squat with stretched arm The arm is close to the head and stretched upwards. The shoulder is blocked and above all has to do static work. Make sure to put your feet more than shoulder width and then do a clean squat (don’t let your knees bend inwards).

Variant: Transfer with squat dumbbell from the ground, bring it up explosively, transfer and make a squat with your arm extended. The impulse does not come from the back, but from the bottom and legs! Keep the kettlebell close to your body when it comes to repositioning.


Kettlebell training

The kettlebell exercises are almost always functional, meaning that a single muscle is rarely trained in isolation, but many different muscles and muscle groups are always involved. Since, for example, the kettlebell swings quickly involve almost the entire body, training with the cannonball is not only suitable for building strength, it also has a pronounced cardio component. But the ability to balance and agility are also trained.

Kettlebell exercises in boxing and wrestling are particularly popular and popular. The ancient Chinese are said to have made their fighters fit with kettlebell-like training equipment several thousand years ago. Some kettlebells have printed 1.5 pud or 2 pud as weight. This is a Russian unit of measurement (1 pud = 16 kilograms), which reminds us that training with this device is very widespread among Russian martial artists as well as special forces.

Today there are kettlebells in almost every weight gradation. In the very dynamic and sometimes even explosive exercises, care should always be taken to ensure that they are carried out cleanly – as Jochen did! Then exercises with the kettlebell are forEveryone perfect to train strength, endurance, speed, coordination and agility in a functional training unit.


Kettlebell – which cannonball is the right one?

An incredible variety of kettlebells are now available on the market. The classic kettlebell is made of cast iron. In addition, copies are available that bring a plastic coating around the cast iron core, which can be very positive for exercises at home, since this protects more sensitive floors – but you should still use a mat. But plastic kettlebells filled with concrete or similar can also be found.

In principle, it depends on the individual taste. In our testwe listed a number of kettlebells that we tested or had tested in a catchy way during training. All are neatly processed, so that – at least for the bells delivered to us – no sharp edges and burrs interfere with swings or transfer exercises. In terms of durability, the classic cast iron kettlebell is definitely the favorite. But if you have to throw away the training device or it falls down, the naturally brittle cast iron can break just like the plastic kettlebells.

In our opinion, the cast iron kettlebells with a plastic cover, such as from Reebok, are very suitable for exercises at home.




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