The humble kettlebell, long overlooked in favour of It Girl, the dumbbells, is so back. Now used in strength training sessions and Pilates classes alike, the ‘bell has glown up. Fitness class offerings have evolved from standard bars-and-dumbbells setups to embrace hybridity. Now, it’s common to step into a session with one kettlebell and aaall the moves: swings, presses, carries and more.
Some link the kettlebell boom to the surging popularity of Hyrox comps, which feature heavy kettlebell farm carries, and may have forced everyday athletes into the gym to master weightlifting equipment. For Andrea Jade Colomb, kettlebell coach and founder of Forge, a heated kettlebell workout studio in Cape Town, the shift is a no-brainer. “People are moving away from complicated, intimidating training styles and gravitating toward movement that feels strong, athletic and sustainable,” she says. “At Forge, we love that kettlebells are also incredibly accessible. They’re user-friendly, adaptable for all fitness levels, and allow people to build real-world strength without needing years of technical lifting experience.”
READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer
How can kettlebells be used?
From the small to the bulky, kettlebells are being used for all manner of gains. For the HIIT crowd, combining ‘bells in lighter weights with high rep counts and fast transitions means more aerobic burn and endurance. Further down the spectrum, heavy KBs are used for athletic power and building strong, sturdy muscle. Think: low reps, swings, cleans and jerks.
And then there’s the Pilates take. Smaller weights, controlled movements, for mobility and core stability. “What’s been especially interesting is how naturally kettlebells lend themselves to more controlled, flow-based movement patterns similar to Pilates, while still delivering serious strength and conditioning benefits,” says Colomb. At Forge, you can expect something along all these lines. A Hyrox Training Club, they offer classes tailored to the race, but also have heated ‘bell class (HIIT), strength training and running sessions.
What exactly is a ‘kettlebell flow’?
Put simply, kettlebell flows are strings of movement that link two or more workout moves into one superset. “Unlike many traditional gym exercises, kettlebell movements are dynamic and movement-based, meaning the body is constantly stabilising, coordinating and engaging multiple muscle groups at once,” says Colomb. Plus, with a kettlebell, constantly moving across, around, up and down, your core is forced to counter the weight of the KB, thus stabilising the shoulders, core, and trunk, Colomb explains. Beyond that, kettlebell training can develop:
- Improved posture
- Lean strength
- Improved grip strength
- Joint stability
READ MORE: This PT-Approved Workout Technique Gets Max Results, Fast – With No Equipment
Get A Swing Set
These adjustable weights offer hours and hours of diverse workouts.
At 6kg and soft to the touch, this little bell is perfect for beginners.
Three weights, perfect for scaling up your skills as you go. Includes base.
READ MORE: Learn This Pilates Lingo To Help You Keep Up In Your First Class
Try This 3-Move Kettlebell Flow
This Forge-style flow, created by Colomb, is a beginner-friendly favourite. It works the glutes, core and arms. “The key is to move slowly and intentionally, focusing on control and flow between exercises rather than speed,” Colomb explains. Tack this onto your workout, or make it your main focus by doing as many reps as possible in one minute, then rest and repeat.
1/ Kettlebell swing
Using a hinge movement, drive the kettlebell forward using the hips and glutes rather than the arms.
Why we love it: Swings are incredible for building full-body strength, cardio fitness and power while heavily engaging the core and posterior chain.
2/ Goblet squat with bicep curl
Hold the kettlebell close to the chest as you lower into a controlled squat, then add a curl at the top of the movement. (Curl not shown in video.)
Why we love it: This combines lower-body strength with arm work, while forcing the core to stay engaged and stable throughout.
3/ Overhead push press
Drive the kettlebell overhead using the legs and core for support while keeping the movement smooth and controlled.
Why we love it: Brilliant for shoulder strength, arm definition and overall coordination.
READ MORE: Hilary Duff Relies On Ladder Workouts For Full-Body Strength. Here Are The 4 Lower-Body Exercises She Swears By
