Kettlebell

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Vary and improve your training even more with our selection of tools and free weights.

Kettlebell squat

If you’re looking for a reliable and potent cardio and strength training tool, then free weights are just right for you. They are portable, versatile, and highly effective for toning your body. That means, you can use them for various exercises, anywhere you want.

Free weights are steel, or iron weights shaped like a teapot without the sprout. They come in different weights, starting from 4kg to 32kg. Weight diversity makes them ideal for both beginners and experts. They’re relatively safer to use compared to other weights such as barbells.
Free weights are best known for squat exercises. So, let’s explore how you can effectively use them for squats and the benefits they give.

How to Improve Your Body with Free Weights Squat

Free weights squats help work out your glutes, obliques, core, hamstrings, calves, and quads. They also help improve hip flexibility and burn calories in the knees and ankle joints. Free weights help to add extra resistance to the squats to make them more effective.

Squat movements start from a standing position with a shoulder-width stance. From here, you hinge at the hip, then lower yourself down as you bend at the knees. When rising, you reverse the move by unhinging and straightening the knees. Maintain a straight back throughout the exercise.

Kettlebell squats have different variations, including the following.

• Goblet squats. These are the simplest squats and best options for beginners. They involve doing the squats while holding a free weight close to your chest. Then you repeat the squats about ten times.
• Rack squats. It’s easier to do free weights rack squats with two free weights for balance. Hold a free weight with each hand. Curl your arms at the elbow and keep them close to your body. Let the free weight rest on your outer elbow or behind your wrist. Then make the squat moves while holding the free weight in that position.
• Squat and press. Once you’ve mastered the rack squat, you can go further and do the press. The press move involves straightening your arms overhead from the rack position. Then bring them back to the rack position and lower yourself back to the squat.

Squats are among the best kettlebell glute exercises you can do. Due to the comfortable grip, you can lift heavier weights than dumbbells. Plus, they help to build strength in your lower body.
Apart from squats, you can do other exercises to get more kettlebell benefits. Here are a few example fitness routines.

Exercises with Free Weights

The best thing about free weights is that you can achieve a full-body workout by combining various exercises. Let’s look at 7 exercises you can do with free weights.
• Deadlift. It’s a simple exercise that’s ideal for beginners. It involves lifting the free weights from the ground to your quads with both arms. Notably, you don’t bend your elbows when lifting. Instead, hinge forward while maintaining a straight back.
• Kettle-bell swings. These are more advanced moves, requiring extra precaution. You start by keeping a wide stance. Then you hold the free weight with both arms and swing it from overhead through your legs.
• Suitcase lunges. These are a form of kettlebell glute exercises. You start by holding two kettlebells on your side, one for each arm. Then you step forward with one foot and lower yourself down close to the floor. From here, you rise, step back, then step forward with the other foot to repeat the lunge.
• Bent-over rows. You can do the routines with either one free weight or two. Hinge forward to almost 90 degrees. Then, maintain that position as you lift the free weight on your sides by elevating your elbows.
• Overhead press. It involves pushing the free weights from the rack position to overhead and then back.
• Triceps presses. Hold the free weight above your head with your palms facing backward. Lower your triceps behind your head and lift them back up.
• Box step-ups. Hold the free weight close to your chest. Step on a box and step down. Repeat the move several times.

How to Use Kettlebell

Learning to use free weights in the right way is critical to your safety. The first thing to consider is the mass of the free weight. Choose the appropriate weight according to your strength. If you want to work out hard, a good weight for women would be 8kg and 12kg for men. Professional athletes will go for higher weights, while beginners might prefer going lower.

To maintain balance, always spread your feet to at least shoulder width. Keep your back straight the whole time to prevent having back problems later.

Each kettlebell training works different muscles. So, you can’t rely on a single exercise to achieve a full-body workout. Each workout requires you to make several repetitions. You should keep the number of repetitions low, about ten times. Doing this will help you perform different exercises without wearing yourself down with one training.

Free Weights Benefits

Kettlebell training has tremendous benefits for your body. Below are 10 kettlebell benefits you can get from various exercises.
• They help you achieve a full-body workout through various exercises
• They help improve your cardiovascular endurance by constantly repeating moves
• Free weight squats help to strengthen your core and get rid of excess belly fat
• Squats make your knees and hip flexible
• They help prevent injury by giving you strong tendons, bones, and ligaments
• You can use free weights anywhere because they are highly portable and require less space
• Anyone can use free weights because they come in different weights
• Free weight exercises are easy and safer compared to other weight-lifting tools like barbells
• They help improve your grip power, especially when doing the swings
• You can burn more calories within a short time. Hence, reducing your workout time.

No doubt, free weight benefits are tremendous and worth your effort. Are you looking for a free weight set for your exercises? Technogym has several weight options for you. Get a complete set or choose from 4kg to 32 kg.

These weights have intervals of 2kgs, so it’s possible to get the perfect weight to fit your needs. Adding kettlebells to your home gym will give you quicker and better workout results.