Kettlebell training has seen a growth in popularity over the past few years.
Professional trainers all over the globe now depend on kettlebell training to assist their clients lose weight, burn fat and eventually improve their lean muscle mass via movement.
As depicted in its name, a kettlebell is simply a dumbbell weight with a rounded bottom and an arched handle at its top.
They were in the past used as counterweights in balancing heavy loads when shipping but have now been modified for fitness usage.
They are available in different weights for both gym and home workout and could be used for a wide range of exercises.
This article, however, focuses on their use for deadlifting purposes.
Deadlifts are among the most important workout routines that anyone can perform.
This is because they help people to get results and gains faster than any other exercise.
A kettlebell deadlift is basically a regular deadlift but with a kettlebell as your weight.
Benefits of kettlebell deadlifts
So, what are some of the great stuff associated with kettlebell deadlifts?
- They increase strength
Deadlifts are known to increase your core strength and grip strength in ways other exercises cannot.
Moreover, it also increases the strength and power to pull-up more times, to curl more weight, to squat heavier weights, and to bench more.
In short, it is one of the simplest exercises that can help to increase your overall strength quickly.
- They stimulate muscle mass growth
If you want to gain serious mass, then you should do kettlebell deadlifts.
This is because there is no other exercise that stimulates muscle mass growth than deadlifts. So in no time you can expect to gain serious mass if you choose to do kettlebell deadlifts.
Moreover, if you do them correctly, these deadlifts can help you to train every major muscle group resulting in nice, proportional and aesthetic overall growth.
So if you to trigger a full body muscle growth, make sure you include kettlebell deadlifts in your training routines.
- They make you more powerful
You want to show your bros who is the new don in the gym? Well, some kettlebell deadlifts could help you do just that.
This is because kettlebell deadlifts are known to significantly improve power and strength. Having power is having the ability to apply/ release great force within a short span of time.
With power you can bench more, squat more and generally becoming more athletic in almost everything. That is what you get doing kettlebell deadlifts.
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- They help with other exercises
If you have been stuck with very little gains over the last couple of weeks or months, then you really need to do kettlebell deadlifts.
This is because the exercise is known to have a significant positive effect on most exercises since it builds strength and considerably boosts flexibility.
In other words, kettlebell deadlifts will help you to improve immensely in doing whatever sort of exercises you like.
- Kettlebell deadlifts burn fat
The deadlift exercise is one of the best fat burning exercises in the world. In fact, according to some experts, deadlifts help burn more fat than cardio exercises.
How? Because cardio exercises are primarily burn fat just when they are being done.
While heavy lifting exercises such as kettlebell deadlifts burn more fat during the workout and continue burning fat for up to 48 hours later.
So if you really want to slim down or torch that belly fat you are carry around, you better add some kettlebell deadlifts into your weekly workout routine to get your big muscles melting that fat in no time.
- They improve posture
Have you ever noticed how most bodybuilders walk around? With their backs straight and their chests puffed out?
That power posture and walk isn’t mental at all. It has got more to do with them doing deadlifts and other exercises that have straightened their posture.
In this modern day and age, we sit a lot and lean forward a lot. This has made many people to develop bad posture.
You also probably have bad posture, you just don’t know it.
And if you want to correct it, you are in luck because doing kettlebell deadlifts will help you to do just that.
Types of kettlebell deadlift workouts
- Kettlebell single arm deadlift
This kettlebell deadlift exercise involves pulling the kettlebell through the middle of the legs.
Doing it will slightly rotate your torso and, therefore, activate your core even more.
- The Sumo Deadlift
This is a beginner kettlebell deadlift workout. It entails lifting the deadlift with both hands and is perfect for conditioning, the glutes, the hips, and the legs.
To do it, you will have to assume the sumo stance (legs apart) and then to lift the kettlebell in your middle.
- The Boxed sumo deadlift
Once you have mastered the kettlebell deadlift, it is time to advance to the boxed sumo deadlift.
This is basically the summon deadlift but with you standing on two boxes. It allows you a longer range of motion and, therefore, works your large muscles (leg muscles, hips, and back) even harder.
However, you have to be careful not to injure your back when doing this exercise.
- The suitcase deadlift with two kettlebells
This deadlift exercise is one that many gym goers will be very familiar with as it involves lifting two kettlebells in the same way one would normally deadlift a barbell.
The only difference is that in this cases the two kettlebells will actually be by your side (the suitcase position).
This particular kettlebell exercise is thought to be perfect at working leg muscles, glutes, the backs and the abs.
A deadlift isn’t all about strength and power. It improves both and many more aspects of fitness and performance.
Kettlebell deadlifts are as effective as standard deadlifts. They are also regarded to be better at targeting specific muscle groups.
I have described some of the standard types of kettlebell exercises.
Check out videos on YouTube for more instructions on how to do them so that you execute them perfectly when you do them.
Now you know every basic info you need to know about kettlebell exercises.
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