Factory Weights Cast-Iron Kettlebell, Black, 15kg

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How: Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you’ve just finished a bicep curl. Why: This exercise trains opposing muscles in your chest and back, improving stability, range of motion and posture.

By performing it standing, you’ll recruit your abdominal muscles, which will improve your posture and stability.Following a long line of concepts introduced by Eleiko on April 1st, the Heavy Mug was originally conceived as a playful idea connected to our mission and our industrial heritage working with steel. How: Sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the weight up towards your head as you straighten your legs. Kettlebell exercises are a great way to increase endurance and strength in sectors such as the legs, lower back, and shoulders by basic movements such as swinging and snatching. With dumbbells, you are able to go that little deeper and get a bigger stretch through the chest which will result in more muscle growth.

Naturally, if you are pushing yourself to a high intensity during training sessions, you will require more rest in comparison to lighter workouts. Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power,' says Frost.

Just take care not to lock your arms out during the extension, or you’ll transfer the load away from your pecs and onto your elbow joints. One of the best things about kettlebell training IMO is that you need only few bells and you get nice workouts for overall fitness, but how strong you really can get with single bell? The trick is not to go heavy; it's all about lengthening and shortening the muscle, so grab a weight you're comfortable with and away you go.

Weighted lunges will strengthen your back, hips, and legs, while also improving your mobility and stability. Our selection, ranging from 4kg to 24kg, ensures there's a kettlebell suitable for every fitness level. Crafted meticulously with top-notch materials, these kettlebells provide a comfortable grip and are built to last.

If you prefer to get your information visually, check out these five most underrated dumbbell exercises from our fitness editor. Plus, as a single leg exercise, it will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries.

Why: With proper form, this swing will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. Naturally, they will be a bit pricier than a pair of 16s, but a good adjustable dumbbell set that can provide up to 24 different weight options will help minimise clutter and maximise gains.Use 15kg kettlebells for fat-burning exercises but increasing your reps at high intensity or define your abs by more controlled balanced moves. The distance for this event is hard to measure because no matter how close you think you parked your car to the park entrance it always seems twice as far away when you leave.