The OneBell® Tactical adjustable kettlebell

What is a kettlebell ?

The kettlebell is a training tool that originated in Russia. Also called “girya” in Russian, it is often described as a ball of cast iron with a handle. Its particular shape distinguishes it from other traditional weight training equipment such as dumbbells or Olympic barbells.

The kettlebell offers a unique approach to training, emphasizing functional and versatile movements. It allows you to perform a wide variety of exercises, combining strength, endurance, stability and coordination. Training with this tool engages multiple muscle groups simultaneously, making it an effective tool for building overall strength and conditioning.

One of the distinctive features of the kettlebell is its strong and wide handle. This allows for a firm grip and makes it easier to perform swinging, oscillating and rotating movements. Its unstable nature also calls for increased engagement of the stabilizing muscles, thereby strengthening coordination and balance.

Kettlebell use can be suitable for all fitness levels, from beginners to advanced athletes. Its use is widespread in gyms, functional training programs, sports disciplines and even as part of the physical preparation of certain operational professions.

 

Why choose an adjustable kettlebell ?

Opting for an adjustable kettlebell is a wise decision for anyone concerned about their fitness, whether they are a beginner or an experienced athlete. Here are the main reasons why investing in an adjustable kettlebell is an excellent choice.

Versatility and adaptability

An adjustable kettlebell stands out for its ability to adapt to a wide range of training programs. Unlike traditional kettlebells, which have a fixed weight, the adjustable version allows the user to adapt the weight as needed, enabling a broad spectrum of exercises with a single piece of equipment. Whether you want to perform swings, squats or presses, the OneBell® adjusts to your progression and the variety of your workouts.

Space and cost savings

For those who train at home, available space can be limited. Adjustable kettlebells eliminate the need to acquire multiple different weights, thus saving precious space. Moreover, while the initial investment may be higher than that of a fixed kettlebell, the cost is significantly lower than buying multiple KBs to cover the same weight range. This makes it an economical option in the long term, particularly beneficial for evolving workouts.

Personalized training

The ability to change the kettlebell’s weight allows for unparalleled customization of your workout routine. Whether your goal is to improve strength, endurance, or flexibility, our adjustable KB perfectly matches your specific objectives. This adjustability also facilitates gradual adaptation, essential for avoiding training plateaus and minimizing the risk of injuries.

Adjustable kettlebell compared to other weight training equipment

The adjustable kettlebell differs from other strength training equipment in several ways. Unlike dumbbells, it has an uneven distribution of weight, which requires extra muscle control when performing the movements. This instability puts more strain on the stabilizing muscles, which can help improve balance and coordination.

Compared to weight machines, kettlebells offer greater freedom of movement and allow the execution of functional movements that mimic the gestures of everyday life. In addition, the variety of exercises makes it possible to work many muscle groups at the same time, which makes them an effective tool for an overall workout.

 

The different types of adjustable kettlebell exercises

One of the main advantages of the kettlebell is the versatility of the exercises it allows you to perform. Here is a selection of exercises that will allow you to take full advantage of your bell. You can check out our guide to kettlebell exercises for more information.

Ballistic exercises

Ballistic exercises involve dynamic, explosive movements that exploit the inertia of the kettlebell’s weight. They focus on power, coordination and muscular endurance. Here are some of the most common ballistic drills:

• Swing : The swing is the iconic kb exercise. It consists of swinging the bell between the legs, then throwing it at chest height using the force of the hips to generate momentum. This exercise mainly targets the muscles of the legs, glutes, abdominals and back.
• Snatch : The snatch is a movement similar to the swing, but with a more vertical trajectory. It consists of swinging the kettlebell between the legs and propelling it upwards, ending the movement with arm stretched above the head. The snatch develops power, explosiveness and endurance.
• Clean : The clean is a movement that involves bringing the bell from the low position between the legs to a rack position, that is, near the shoulder, using the strength of the hips and the arm. It is a complete exercise that involves the muscles of the lower body, trunk, arms, back and shoulders.

Grind exercises

Kettlebell grinds are slower, more controlled movements that focus on strength and stability. They develop muscle strength and endurance while improving technique. Here are some of the most popular grind exercises:

• Press : The press consists of developing the kb from the rack position to above the head by extending the arm. This exercise mainly targets the muscles of the shoulders, arms and core, developing strength and stability.
• Squat : The kettlebell squat is a variation of the traditional squat where the bell is held in front of the chest. As you descend into a squat position, it adds an extra load that strengthens your leg and core muscles.
• Turkish Get-Up : The Turkish Get-Up is a complete exercise that involves going from a lying position to a standing position while holding a kettlebell overhead. This exercise builds stability, mobility, coordination and total body strength.

It is important to note that these examples represent only a small part of the exercises possible. There are many exercise variations and combinations that can be adapted based on your goals and fitness level.

 

Guide to kettlebell training

Kettlebell training offers a multitude of options and styles that can be adapted according to your preferences and goals. Here are some of the different styles of kettlebell training.

The different styles of kettlebell training

Sport style

The sport style (Girevoy Sport) is all about competition. It emphasizes muscular endurance and precise movement technique. Participants train specifically for kettlebell sport events, such as the snatch, jerk and long cycle. This style of training requires a great mastery of movements and a solid physical condition.

Hard style

Hardstyle is a style of training that emphasizes strength, power, and maximum muscle tension. It focuses on explosive and controlled movements, paying particular attention to breathing and body stability. Specific breathing techniques are often used to maximize the performance and power of the movements.

CrossFit style

CrossFit is a training method that integrates various disciplines, including the kettlebell. In this style of training, kettlebell exercises are combined with other functional movements, such as pull-ups, burpees, and jumps. Workouts are often intense and varied, aimed at improving overall fitness, strength and endurance.

Each of these training styles offers its own benefits and challenges. It’s important to choose the style that best suits your goals, personal preferences, and fitness level. In general, it is rather advisable to start with a hard style training.

The adjustable kettlebell for physical preparation

The kettlebell is a versatile tool that can be used in different areas of physical preparation. Here are some examples of its use in different contexts :

Operational jobs / Tactical athletes

Occupations that require peak physical condition, such as firefighters, law enforcement, and the military, can benefit from kettlebell training. Functional kettlebell exercises, such as swings and cleans, can improve the strength, endurance, stamina, and coordination needed for these demanding occupations.

Combat sports / Fighters

Martial arts and combat sports require a combination of strength, power and speed. Kettlebell training can help develop these specific physical qualities. Exercises such as snatches, presses, and kettlebell squats can strengthen the muscles used in striking, throwing, and defending movements.

Endurance sports

Although the kettlebell is often associated with more explosive movements, it can also be used to improve performance in endurance sports. Exercises such as kettlebell swings, cleans, and lunges can strengthen leg, core, and back muscles, which can improve efficiency in running, cycling, and other endurance activities.

Team sports

Team sports such as football, basketball and rugby require a combination of strength, agility and coordination. Kettlebell training can help develop these essential physical qualities. Exercises such as kettlebell cleans, presses, and lunges can strengthen leg, arm, and core muscles, improving performance on the court.

It is important to note that kettlebell training can be adapted according to the specific needs of each sport or profession. It is recommended that you consult a qualified trainer or medical professional for personalized advice based on your goals and requirements.