Suppose you’re used to the same workout routines, but now they feel old and you want a bigger challenge. You are ready to add new resistance training and experience a next-level demand. You think of something, but then you wonder to yourself: Can you safely do a combo weight vest kettlebell workout?

Weighted vests are the simplest and most mobile option, however, there’s more to be answered regarding the workout.

Keep reading to find out more.

What Are Weighted Vests?

Weight vests can be simple and filled with sand. Others incorporate durable military-grade removable iron plates.  Others are pre-built with no way to change the weight.

They’re wearable weights you hardly notice you’re wearing and let you intensify your workout. 

Weighted vests are perfect for bodyweight exercises like yoga, plyometrics like pilates, and cardiovascular training like walking, running or kettlebell swings. 

Expected benefits from wearing a weight vest with a kettlebell routine include: 

  • It adds a variety to boring exercises and encourages your body to adapt to mental and physical stress
  • Improves breathing, strength, and endurance 
  • Applies enough weight to help grow your muscles

What Are Kettlebells?

Kettlebells are free weights that carry their mass to the center of the bell, and the handle sits perfectly above the center. 

Kettlebell workouts focus on controlling centered weight with your joint ranges of motion, combining all the elements: endurance, strength, and power. 

Can You Do a Kettlebell Workout While Wearing a Vest Weight?

Wearing a weight vest during a kettlebell workout is suitable for fitness buffs who exercise 3 or more times a week. 

Weighted vest kettlebell workouts are not ideal for beginners that have not mastered a kettlebell flow. In addition, adding too much weight may adversely affect your training. 

Instead of improving your cardio and strength, weighted vests that are too heavy may create new compensation patterns so sore that you won’t be able to walk the next day. 

And although kettlebell workouts are good for activating core muscles, heavy-weight vests with kettlebell flows can lead to serious injury, especially for people with preexisting back and neck tension. 

Good form is important for kettlebell exercise safety - with or without a weighted vest

Common injuries during weight exercises and weight vest workouts are: 

  • Shoulder and neck injuries
  • Low back and knee injury 
  • Bruises
  • Damaged Wrists 

However, choose a vest that matches your skill level and goals if you’ve mastered a kettlebell workout and are ready to figure out your fitness range with a weight vest fitness program. 

You’ll get the best results from your new weight kettlebell workout regimen if you follow these pro tips: 

  • If you’re new to weighted vests, choose a lighter vest to improve your cardio and build muscular endurance. 
  • Pick a medium-weighted vest after mastering one kettlebell workout to exercise explosive strength
  • To grow muscle, choose a heavy vest that lets you move freely and comfortably.

 And the very best fitness results happen with good form. 

Good Form Is Essential

Good form is the bread and butter of your fitness journey. Unfortunately, jumping into a kettlebell flow without a warm-up can create a swarm of problems that do not exclude inflammation or injury. 

Be present during your session to create an injury-proof intention for your kettlebell workout. Don’t quickly pick up the kettlebell and start swinging. 

Instead, feel the handlebar under your hands and move the kettlebell while maintaining an ideal and comfortable posture. 

And if you want to skip hiring the trainer, make sure you allow appropriate rest and recovery between your sets. 

 Here are a few minor adjustments to get the most out of your vest workout injury-free: 

  • Consult a professional to find the right kettlebell or pick a kettlebell that is easy to lift and carries a little resistance. Lightweight kettlebells have a wider swing range than heavier ones. 
  • Go barefoot or wear flat shoes to prevent knee injuries. 
  • Keep it simple, especially if you’re a seasoned gym-goer. Take your time to learn new techniques.
  • Remember to use your hips with a firm grip on the handle with feet shoulder-width apart. And when you sense your body compensating or overworking in the shoulders. Reset with intent. 

Good form is essential for a kettlebell workout. 

Don’t Lift Too Heavy Too Quickly

There’s no doubt that kettlebells are fun and work up a sweat, but accidentally pairing the wrong weighted vest with a kettlebell workout can leave you resentful towards the art. 

Sometimes a heavy weighted vest paired with a heavy kettlebell can create more stress on your body than it can handle. 

Instead, mix and match your weighted vest for the perfect amount of resistance that helps you break a sweat, not your body. 

If you’re new to fitness or kettlebells, start with lighter kettlebells that create an intentional swing technique. And increase the weight over time.

The Only Kettlebell Workouts You Need

Try these two basic kettlebell exercises with a weight vest for a quick sweat!

Deadlift 

With kettlebells vest weight, The deadlift incorporates your glutes, quads, back muscles, and core. 

  1. Place a kettle beside each barefoot. 
  2. Stand with feet shoulder-width apart. 
  3. Bring your belly button to your spine, pull the shoulders down like you’re holding a ball between your armpits, and bring your shoulder blades together. 
  4. Slightly tuck your chin, push your hips back, and touch the kettlebell handles. 
  5. Grip the handles with a firm hand, keeping your body aligned with flat feet on the floor. 
  6. Lift your chest and press your hips forward to stand straight and tall.
  7. Pause, inhale and exhale, and lower the kettlebells back to the ground
  8. Repeat 6 times for 1 to 2 sets. 

Russian Twist

Like the kettlebell origins in Russian farmlands, Russian twists exercises engage the core abdominal muscles. 

  1. Sit with your legs bent and feet flat on the floor. 
  2. With a firm grip, hold the kettlebell handle with both hands and lean back to make a 45-degree angle parallel to the floor. 
  3. Rotate your torso from right to left, intently moving the kettlebell across your body. 
  4. Repeat 6 to 8 times for 1 to 2 sets. 

Try Combo Weight Vest Kettlebell Workouts Today 

The key to combining kettlebells with weighted vest workouts is to start light and slow. Once you’ve mastered the basics, there is no limit to your weighted workout. 

Comment down below with your favorite kettlebell fitness flows.

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