Kettlebells are one of the most under-utilized tools in the fitness world.
They’re not just for swinging around and building explosive power; they also help to improve strength and build muscle.
If you’re looking to pack on some muscle mass, don’t think you have to stick with barbells, dumbbells, or machines—you can use kettlebells instead!
Whether you’re looking to take your physique to the next level or just get into shape, kettlebells can help you get there – as long as they’re being used correctly, that is.
With the right training and nutrition plan, using kettlebells to build muscle can lead to some impressive results in your body weight, strength, and endurance levels.
Below are five of the best ways you can work out with kettlebells and start building muscle today.
Are Kettlebells Better Than Weights?
Training with kettlebells offers a variety of health benefits such as increased muscle strength, more efficient fat burning, and improved coordination.
The versatility of the equipment means that the muscles can be targeted in a different manner than with weights.
For instance, while free weights isolate individual muscles (making them stronger), kettlebell exercises use multiple muscle groups (making them stronger and more coordinated).
Not only that but they require more balance which is essential in developing whole body coordination.
Training with kettlebells will improve core strength because the abdominals have to contract hard to stabilize the upper body as you work out.
Can You Build Muscle With Just Kettlebell?
Whether you’re looking to take your physique to the next level or just get into shape, kettlebells can help you get there – as long as they’re being used correctly, that is.
With the right training and nutrition plan, using kettlebells to build muscle can lead to some impressive results in your body weight, strength, and endurance levels.
And All it takes is just one kettlebell to do this.
Sure multiple kettlebells work great as well but you can get by with just one.
But if you want the best of both worlds, get yourself an adjustable kettlebell.
Like the ones, you can buy here from the team at DMoose.
How Long Does It Take To See Results From Kettlebells?
It takes anywhere from six to 12 weeks to see your kettlebell training results.
The type of workout and the exercises you do will play a role in how long it takes to see the muscles activate.
They recommend newbies take 6-8 classes before they try to workout on their own at home so they can learn the proper form and timing of each exercise.
Your muscles will start building up during your first couple of classes but after that, muscle growth may slow down depending on other factors like diet, stress levels, and if you’re hitting each area with weights twice a week or not.
How Many Times A Week Should You Use Kettlebells?
If you are going to use kettlebells for muscle building, it’s important to take a look at how often you should be using them.
If you want maximum results and long-term health benefits, limit yourself to no more than three times per week with each session lasting around 30-45 minutes.
Lifting heavy is exhausting so any more can lead to injury or overtraining.
That being said, a different approach may be needed if your goal is strictly fat loss or endurance training.
Since kettlebells have the ability to burn fat while simultaneously increasing strength and fitness, they are an ideal tool when combined with other forms of exercise such as walking, jogging or cycling.
The ultimate decision on frequency will depend on what your primary objective is in working out with these tools but rest assured that by following the guidelines outlined above you will still see great results while maintaining excellent physical condition.
What Kind Of Physique Will Kettlebells Give You?
This is a tough question and there is no definitive answer, but one thing is for sure: kettlebell training will get you leaner.
That being said, some people may end up building muscle while others may not.
Generally speaking, an average person looking to slim down will see better results with kettlebells than in the weight room in terms of decreasing body fat.
A person looking to increase muscle mass will find kettlebell training a great way to tighten and tone their physique.
Top 5 Reasons To Train With Kettlebells
1) Burn Fat Faster
The kettlebell is often overlooked when it comes to building muscle, but in reality, it is the best tool for that purpose.
These days there are several reasons why kettlebells burn fat faster.
Firstly, because you have to move your body as one unit and not isolate certain parts of your body, kettlebell exercises engage all the major muscle groups in a single exercise, so you’re working out more muscles in less time.
Second, kettlebell training places an increased demand on the central nervous system, which means that not only does your heart rate go up significantly but it will also make those stubborn fat cells start doing some work for once!
Thirdly, with heavy weights, regular repetitions, high reps, and tempo changes; this form of training will get your muscles firing at their maximum capacity which aids in growth.
2) They Are A Full Body Workout
Kettlebell exercises are full-body workouts.
Unlike machines or cable weights that isolate one muscle at a time, kettlebells exercise every major muscle in your body all at once.
This eliminates the risk of injury and promotes maximum gain in muscle strength, flexibility, and endurance.
The advantages don’t stop there.
In addition to weight lifting, there are also numerous conditioning routines you can do with a kettlebell like the two-handed swing and the Turkish get-up.
Conditioning routines like these will not only increase your fitness level but also improve coordination, stability, and balance which may decrease injuries in other areas such as running or jumping.
3) Workout Anywhere
Kettlebell exercises can be done anywhere without equipment, making them great for days when the gym is closed or when you’re traveling.
They require little space and are easily stored away, and are simple to take with you on the go.
It’s not hard to make your own at-home workout routine with a few kettlebells.
4) Improve Shoulder Health
Training with kettlebells also helps maintain a healthy shoulder by ensuring your shoulder is strong and flexible.
Lastly, due to the one-armed nature of a lot of kettlebell exercises they can promote muscular balance in the shoulder and proper posture.
5) Functional Exercises That Are Applicable To Real Life
Kettlebell training can provide benefits beyond building muscle.
Exercising with kettlebells creates a functional exercise because the weight forces you to learn how to generate strength in different positions and movements.
Conclusion
Kettlebells are an amazing tool for not only building muscle but for creating a stronger, leaner, more athletic physique.
If you want to try out some of my workouts yourself, sign up to the Grizzly Online Gym.
I have workouts with kettlebells, resistance bands, and even no equipment workouts.
When you join you also get access to all my programs! So what are you waiting for? Join now!
You can also click here and get a FREE copy of my EBook.
Train Wherever The F*ck You Want. My ultimate guide to working out with resistance bands, when and where you want.
If you have any questions, let me know in the comments below.