{"id":62957,"date":"2026-04-03T16:05:58","date_gmt":"2026-04-03T14:05:58","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/kettlebell-training-why-a-single-dumbbell-can-replace-your-entire-gym\/"},"modified":"2026-05-29T23:45:52","modified_gmt":"2026-05-29T21:45:52","slug":"kettlebell-training-why-a-single-dumbbell-can-replace-your-entire-gym","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/kettlebell-training-why-a-single-dumbbell-can-replace-your-entire-gym\/","title":{"rendered":"Kettlebell Training: Why a Single Dumbbell Can Replace Your Entire Gym"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><style>\ndetails summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;}\ndetails[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}\ndetails summary:hover{color:#00D4D4 !important;}\ndetails[open]>summary{color:#00D4D4 !important;}\n.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}\n<\/style>\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;]\n[vc_column]\n[vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;]\n[vc_column_inner]\n<h4><a href=\"\/?cat=796\" target=\"_blank\" rel=\"noopener\"><em>Fitness &#038; Yoga<\/em><\/a><\/h4>\n[\/vc_column_inner]\n[\/vc_row_inner]\n[vc_separator type=&#8221;normal&#8221; color=&#8221;#3b3b3c&#8221; border_style=&#8221;&#8221; thickness=&#8221;2&#8243; down=&#8221;30&#8243;]\n[\/vc_column]\n[\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;]\n[vc_column]\n[vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;]\n[vc_column_inner width=&#8221;1\/6&#8243;]\n[vc_single_image image=&#8221;60830&#8243; img_size=&#8221;200&#215;200&#8243; alignment=&#8221;center&#8221; qode_css_animation=&#8221;&#8221; el_class=&#8221;ibs-wappen&#8221;]\n[\/vc_column_inner]\n[vc_column_inner width=&#8221;5\/6&#8243;]\n[vc_empty_space height=&#8221;10px&#8221;]\n[vc_column_text]\nAUTHOR:<br \/>\n[vc_empty_space height=&#8221;10px&#8221;]\n<span style=\"font-family: Merriweather; font-size: 18pt;\">Sonja Hoeslmeier<\/span><br \/>\n[vc_empty_space height=&#8221;10px&#8221;]\n<em><span style=\"font-family: Merriweather;\"><a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\">View profile &rsaquo;&rsaquo; <\/a><\/span><\/em><br \/>\n[\/vc_column_text]\n[\/vc_column_inner]\n[\/vc_row_inner]\n[vc_empty_space height=&#8221;30px&#8221;]\n[\/vc_column]\n[\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;]\n[vc_column]\n[vc_column_text]\n<p style=\"display:inline-block;background:#00FFFF;color:#1a2a2e;padding:4px 14px;border-radius:20px;font-size:0.85em;font-weight:600;margin-bottom:18px;\">6 Min. Read Time<\/p>\n<p><strong>A kettlebell. That&#8217;s all. No gym membership, no cable machine, no equipment. One cast iron ball with handles is all you need to train strength, endurance, and mobility simultaneously. What sounds like a promise from an infomercial is scientifically backed: 20 minutes of kettlebell training burns as many calories as a 6-minute mile. Here&#8217;s everything you need to know to get started today.<\/strong><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border-left:4px solid #00FFFF;overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<\/div>\n[\/vc_column_text]\n[\/vc_column]\n[\/vc_row]\n<h2 style=\"line-height:1.3;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Short Sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>20.2 Calories per Minute:<\/strong> ACE study confirms that kettlebell swings are among the most efficient calorie burners<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Full-body workout in 5 exercises:<\/strong> Swing, Goblet Squat, Turkish Get-Up, Clean and Press, Snatch target every muscle group<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Strength and endurance simultaneously:<\/strong> Ballistic movements train cardiovascular system and muscular strength in one session<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Beginner-friendly starting weight:<\/strong> Women start with 8 kg, men with 12-16 kg. A kettlebell for 30-50 Euro is sufficient for beginners<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span><strong>Back-friendly with proper technique:<\/strong> The hip hinge movement strengthens the posterior chain and protects the spine<\/li>\n<\/ul>\n<\/div>\n<h2 style=\"line-height:1.5;\">What makes the kettlebell so special?<\/h2>\n<p>The kettlebell is not a trend. It is a 300-year-old training tool that originated in Russia as a weight unit on markets and was perfected by Soviet athletes as a training tool. What distinguishes it from dumbbells: The center of gravity lies outside the handle. This forces your body to stabilize during every movement. Your core works constantly, even when you&#8217;re training your shoulders.<\/p>\n<p>A systematic review in the professional journal <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10910645\/\" target=\"_blank\" rel=\"noopener\">Cureus (2024)<\/a> confirms: Kettlebell training activates the hips, thighs, core, and lower back simultaneously and improves neuromuscular coordination and functional strength. The ballistic movements generate both concentric and eccentric contractions, which classical gym exercises rarely achieve.<\/p>\n<div style=\"margin:32px 0;padding:24px 28px;background:linear-gradient(135deg, rgba(0,255,255,0.04) 0%, rgba(149,200,219,0.06) 100%);border-radius:12px;border-left:4px solid #00FFFF;\">\n<div style=\"font-size:10px;text-transform:uppercase;letter-spacing:2px;color:#00D4D4;font-weight:700;margin-bottom:8px;\">Expert Voice<\/div>\n<p style=\"font-size:1.08em;font-style:italic;color:#333;line-height:1.65;margin:0 0 12px;\">&#8222;Kettlebell training is fundamentally functional. It integrates a variety of muscle groups into fundamental swing and ballistic exercises that require simultaneous core stability.&#8220;<\/p>\n<div style=\"font-size:0.85em;color:#008B8B;font-weight:600;\">Systematic Review in Cureus<\/div>\n<div style=\"font-size:0.78em;color:#666;\">Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training, 2024<\/div>\n<\/div>\n<h2 style=\"line-height:1.5;\">The 5 Exercises That Cover It All<\/h2>\n<p><strong>1. Kettlebell Swing.<\/strong> The king of exercises. Stand hip-width apart, with the kettlebell between your legs. Perform an explosive hip hinge to swing the weight to chest height. Keep your arms straight, and the power should come from your hips. 10 to 15 repetitions, 3 sets. The swing targets the glutes, hamstrings, core, and shoulders. According to the ACE study by the American Council on Exercise, 20 minutes of kettlebell snatches burns 20.2 calories per minute.<\/p>\n<p><strong>2. Goblet Squat.<\/strong> Hold the kettlebell with both hands at chest level (like a goblet) and perform a deep squat. The weight in front of your chest helps maintain an upright posture and protects your lower back. Ideal for mobility and leg muscle development simultaneously. 10 to 12 repetitions, 3 sets.<\/p>\n<p><strong>3. Turkish Get-Up.<\/strong> The most technically challenging exercise. Lie on your back, press the kettlebell overhead with one arm, and stand up without lowering the arm. Then, return to the lying position. This single exercise works every muscle in the body and improves shoulder stability like no other. 3 repetitions per side, performed slowly and controlled.<\/p>\n<p><strong>4. Clean and Press.<\/strong> In a fluid motion, pull the kettlebell from the ground to the rack position (lower arm parallel to the ground, kettlebell resting on the forearm) and press it overhead. Trains explosive power, shoulders, and triceps. 6 to 8 repetitions per side, 3 sets.<\/p>\n<p><strong>5. Snatch.<\/strong> The king of disciplines. In one fluid motion, pull the kettlebell from the ground over your head. Combines swing, pull, and press. Master this exercise only after mastering the swing and clean. 5 to 8 repetitions per side. The snatch is the foundation for the 20.2 calories per minute figure from the ACE study.<\/p>\n<div style=\"background:#F7F9E4;border:1px solid #eef0d8;border-radius:8px;padding:16px 20px;margin:24px 0;\">\n<strong>Important:<\/strong> Learn the swing first. Without a proper hip hinge, no other kettlebell exercise will be effective. A workshop or a certified trainer for the first session is the best investment. Incorrect technique during the swing can strain the lower back instead of strengthening it.\n<\/div>\n<h2 style=\"line-height:1.5;\">What Weight Should You Start With?<\/h2>\n<p>The most common question with the simplest answer: Use the weight where you can perform 15 swings technically clean, but the last three are challenging.<\/p>\n<p>As a guideline: Women start with 8 kilograms, men with 12 to 16 kilograms. Sounds light? Give it a try. A 12-kilogram kettlebell for 15 swings, repeated five times, equals 900 kilograms of total load moved in 10 minutes. You&#8217;ll feel it the next day.<\/p>\n<p>Material: Cast iron, no vinyl coating (slippery when sweaty). Competition kettlebells have uniform dimensions regardless of weight, which helps with technique changes. For starters, a classic cast iron kettlebell for 30 to 50 Euros is sufficient. An <a href=\"https:\/\/www.inspiredbysports.com\/en\/calisthenics-your-path-to-a-stronger-body-without-equipment\/\">investment<\/a> that can make a yearly gym membership unnecessary.<\/p>\n<div style=\"margin:32px 0;padding:24px 28px;background:linear-gradient(135deg, rgba(0,255,255,0.04) 0%, rgba(149,200,219,0.06) 100%);border-radius:12px;border-left:4px solid #00FFFF;\">\n<div style=\"font-size:10px;text-transform:uppercase;letter-spacing:2px;color:#00D4D4;font-weight:700;margin-bottom:14px;\">Gear Check<\/div>\n<div style=\"display:flex;gap:24px;flex-wrap:wrap;\">\n<div style=\"flex:1;min-width:160px;\">\n<div style=\"font-size:13px;font-weight:700;color:#1a2a2e;margin-bottom:8px;display:flex;align-items:center;gap:6px;\">\n<span style=\"color:#00D4D4;\">&#10003;<\/span> Pack these in<\/div>\n<ul style=\"margin:0;padding:0 0 0 18px;font-size:13px;color:#333;line-height:1.8;list-style:none;\">\n<li style=\"position:relative;padding-left:8px;\"><span style=\"position:absolute;left:-12px;color:#00D4D4;\">&#x25B8;<\/span> Cast iron kettlebell (8-16 kg)<\/li>\n<li style=\"position:relative;padding-left:8px;\"><span style=\"position:absolute;left:-12px;color:#00D4D4;\">&#x25B8;<\/span> Flat-soled athletic shoes<\/li>\n<li style=\"position:relative;padding-left:8px;\"><span style=\"position:absolute;left:-12px;color:#00D4D4;\">&#x25B8;<\/span> Chalk or liquid chalk<\/li>\n<\/ul>\n<\/div>\n<div style=\"flex:1;min-width:160px;\">\n<div style=\"font-size:13px;font-weight:700;color:#1a2a2e;margin-bottom:8px;display:flex;align-items:center;gap:6px;\">\n<span style=\"color:#999;\">&#10007;<\/span> You don&#8217;t need<\/div>\n<ul style=\"margin:0;padding:0 0 0 18px;font-size:13px;color:#666;line-height:1.8;list-style:none;\">\n<li style=\"position:relative;padding-left:8px;\"><span style=\"position:absolute;left:-12px;color:#ccc;\">&#x25B8;<\/span> Gloves (hinder grip)<\/li>\n<li style=\"position:relative;padding-left:8px;\"><span style=\"position:absolute;left:-12px;color:#ccc;\">&#x25B8;<\/span> Weightlifting belt (core should work)<\/li>\n<li style=\"position:relative;padding-left:8px;\"><span style=\"position:absolute;left:-12px;color:#ccc;\">&#x25B8;<\/span> Cushioned running shoes<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<h2 style=\"line-height:1.5;\">20 Minutes That Will Change Everything: Your Starter Workout<\/h2>\n<p>This workout can be done three times a week. It takes 20 minutes, including warm-up, and covers strength, endurance, and <a href=\"https:\/\/www.inspiredbysports.com\/en\/recovery-training-why-regeneration-is-the-most-important-part-of-your-workout\/\">regeneration<\/a>.<\/p>\n<p><strong>Warm-up (3 minutes):<\/strong> Arm circles, hip circles, 10 bodyweight squats, 10 hip hinges without weight.<\/p>\n<p><strong>Block 1 (7 minutes):<\/strong> 15 swings, 30-second rest. 10 goblet squats, 30-second rest. Repeat three times.<\/p>\n<p><strong>Block 2 (7 minutes):<\/strong> 8 clean and presses per side, 30-second rest. 3 Turkish get-ups per side, 60-second rest. Repeat two times.<\/p>\n<p><strong>Cool-down (3 minutes):<\/strong> Hamstring stretches, hip stretches, chest stretches. 30 seconds per exercise.<\/p>\n<p>After four weeks: Increase weight or increase repetitions. Never both at the same time. Your body needs time to adapt to the ballistic stress. The <a href=\"https:\/\/www.inspiredbysports.com\/en\/spring-fitness-2026-how-to-kick-off-the-new-sports-season\/\">progression<\/a> will come naturally if you stick to three sessions a week.<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<h2 style=\"line-height:1.3;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click on a question to reveal the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How often should I train with a kettlebell per week?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Three sessions per week are ideal. This gives your body enough time to recover between sessions. Advanced users can increase to four to five sessions, but should then alternate between upper and lower body focuses. Daily swings, however, are counterproductive as the posterior chain needs recovery time.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Can I build muscle with a kettlebell?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Yes, especially in the first few months. Kettlebell training builds functional muscle mass, particularly in the hips, thighs, back, and shoulders. For maximum hypertrophy, you will eventually need heavier weights or additional training, but for an athletic physique, a kettlebell can be surprisingly effective for a long time.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Is kettlebell training bad for the back?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">No, with proper technique, it can even be beneficial for the back. The hip hinge strengthens the posterior chain (hips, hamstrings, lower back), which is often weakened by prolonged sitting. Back problems usually arise from incorrect technique, such as excessive rounding of the lumbar spine during swings. Therefore, a clean hip hinge should be the first priority.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Kettlebell or dumbbell: Which is better?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">For different goals. Dumbbells are better for isolated exercises like bicep curls or shoulder presses. Kettlebells are better for ballistic, full-body movements like swings, cleans, and snatches. If you&#8217;re only buying one piece of equipment: go for a kettlebell. It covers more movement patterns and trains endurance and strength simultaneously.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> When do I need a second kettlebell?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">When you can easily perform 20 swings with your current weight and execute 5 Turkish get-ups per side with control. Then, move up to the next size: from 8 kg to 12 kg, from 12 kg to 16 kg, or from 16 kg to 24 kg. The old kettlebell will still be useful as a warm-up and technique weight.<\/div>\n<\/details>\n[\/vc_column_text][\/vc_column][\/vc_row]\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_column_text]\n<p style=\"text-align:right;font-style:italic;color:#888;font-size:0.85em;\">Source Title Image: Pexels \/ Ivan S (px:4162455)<\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row row_type=&#8221;row&#8221;&#8230;<\/p>","protected":false},"author":84,"featured_media":61098,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"kettlebell training","_yoast_wpseo_title":"Kettlebell Training: Full Gym Workout with One Weight","_yoast_wpseo_metadesc":"Kettlebell Training for Beginners: 5 Exercises, 20 Minutes, Full-Body Workout. 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