What 35 lb Kettlebell is For?, How to Use It for Maximum Benefits?

What 35 lb Kettlebell is For?, How to Use It for Maximum Benefits?

Kettlebells have gained popularity in recent years as a versatile tool for strength training and conditioning workouts. One particular weight, the 35 lb kettlebell, offers a unique balance between challenge and versatility, making it suitable for a wide range of fitness levels. In this article, we will explore the purpose of a 35 lb kettlebell, its benefits, and how to use it for maximum benefits in your fitness routine.

Understanding the Purpose of a 35 lb Kettlebell:

The 35 lb kettlebell is a moderate weight that can provide an effective workout for various fitness goals. It is suitable for those who are already familiar with kettlebell training and have a basic level of strength and conditioning. The 35 lb kettlebell is not too heavy that it compromises form and technique, yet not too light that it lacks challenge. It is an excellent choice for individuals who want to build strength, improve endurance, and enhance functional fitness. If you want to learn more about who the 35 lb kettlebell is for, you can check out this article by Kettlebell Kings

Benefits of Using a 35 lb Kettlebell:

Incorporating a 35 lb kettlebell into your fitness routine can offer numerous benefits. One of the main advantages is strength building. The 35 lb weight challenges your muscles, promoting muscle growth and development. It targets various muscle groups, including the core, glutes, hamstrings, shoulders, and back, making it a full-body workout tool.

In addition to strength building, a 35 lb kettlebell can also improve cardiovascular conditioning. Kettlebell exercises are dynamic and involve movements such as swings, snatches, and cleans, which elevate heart rate and increase cardiovascular endurance. This can help improve your cardiovascular health and stamina over time.

Another benefit of using a 35 lb kettlebell is functional fitness. Kettlebell exercises mimic real-life movements and can help improve your ability to perform everyday tasks, such as lifting, carrying, and moving objects. It also enhances grip strength, stability, and mobility, which are crucial for functional fitness and overall physical performance.

How to Use a 35 lb Kettlebell for Maximum Benefits:

Proper technique and form are crucial when using a 35 lb kettlebell to prevent injuries and maximize benefits. Here are some guidelines on how to use a 35 lb kettlebell effectively:

  1. Start with the Basics: If you are new to kettlebell training, it's important to learn and practice the fundamental exercises before moving on to more advanced movements. Exercises such as the kettlebell swing, goblet squat, and Turkish get-up are great starting points with a 35 lb kettlebell.
  2. Focus on Proper Form: Proper form is key to performing kettlebell exercises safely and effectively. Pay attention to your body alignment, grip, and movement patterns. Engage your core, maintain a neutral spine, and use a smooth and controlled motion during exercises.
  3. Progress Gradually: As you become more comfortable with the 35 lb kettlebell, gradually increase the weight, intensity, or complexity of your exercises. This can help you continue to challenge your muscles and make progress in your fitness journey.
  4. Vary Your Workouts: Incorporate a variety of exercises and workout formats to keep your routine fresh and challenging. You can perform traditional kettlebell exercises such as swings, cleans, and presses, or experiment with different kettlebell complexes, circuits, or intervals to keep your workouts interesting and effective.
  5. Listen to Your Body: Pay attention to how your body feels during and after your workouts. If you experience pain or discomfort, modify your form or decrease the weight to prevent injuries. It's important to listen to your body and prioritize safety in your training.

Sample Workouts with a 35 lb Kettlebell:

Here are some sample workouts that you can try using a 35 lb kettlebell:

  1. Full-Body Kettlebell Circuit:

  • Warm up with 5-10 minutes of dynamic stretches or light cardiovascular exercise.
  • Perform 3-4 rounds of the following exercises:
    • Kettlebell Swing: 10-12 reps
    • Goblet Squat: 8-10 reps
    • Kettlebell Row: 8-10 reps (each arm)
    • Kettlebell Push Press: 8-10 reps (each arm)
    • Kettlebell Russian Twist: 10-12 reps (each side)
  • Rest for 60-90 seconds between rounds.
  • Cool down with 5-10 minutes of static stretches and deep breathing.

  1. Kettlebell HIIT Workout:

  • Warm up with 5-10 minutes of light cardiovascular exercise.
  • Set a timer for 30 seconds of work and 15 seconds of rest.
  • Perform each exercise for 30 seconds with maximum effort, followed by 15 seconds of rest. Complete 3-4 rounds.
    • Kettlebell Snatch: 30 seconds (each arm)
    • Kettlebell Figure 8: 30 seconds
    • Kettlebell Reverse Lunge with Pass: 30 seconds (each leg)
    • Kettlebell Halo: 30 seconds (clockwise and counterclockwise)
    • Kettlebell Mountain Climbers: 30 seconds
  • Rest for 60 seconds between rounds.
  • Cool down with 5-10 minutes of light cardiovascular exercise and static stretches.

  1. Core-Focused Kettlebell Workout:

  • Warm up with 5-10 minutes of dynamic stretches or core activation exercises.
  • Perform 3-4 sets of the following exercises:
    • Kettlebell Turkish Get-Up: 3-5 reps (each side)
    • Kettlebell Windmill: 8-10 reps (each side)
    • Kettlebell Russian Twist: 15-20 reps (each side)
    • Kettlebell Plank Pull-Through: 8-10 reps (each arm)
    • Kettlebell Farmer's Carry: 30-40 seconds (each arm)
  • Rest for 60-90 seconds between sets.
  • Cool down with 5-10 minutes of static stretches and deep breathing.

Where to Find a 35 lb Kettlebell:

If you're looking to purchase a 35 lb kettlebell to incorporate into your fitness routine, there are several options available. One popular option is to purchase online from reputable fitness equipment retailers websites such as Kettlebell Kings offer a wide range of kettlebells, including 35 lb options, in various styles and finishes to suit your preferences.

When purchasing a kettlebell, it's important to look for quality construction, durable materials, and a comfortable grip. Powder-coated kettlebells are a popular choice as they provide a smooth, non-slip surface that is easy to grip, and they are also resistant to chipping and corrosion. Additionally, make sure to choose a kettlebell that is the appropriate weight for your fitness level and goals, such as a 35 lb kettlebell for those looking for a moderate challenge.

In conclusion, a 35 lb kettlebell can be a valuable addition to your fitness routine, providing a challenging and versatile tool for strength building, cardiovascular conditioning, and functional fitness. By following proper technique, gradually progressing, and varying your workouts, you can maximize the benefits of using a 35 lb kettlebell in your fitness routine. And when purchasing a kettlebell, be sure to choose a reliable source, such as Kettlebell Kings, to ensure you're getting a high-quality product that will last for years to come.