”You don’t have to buy expensive equipment or to travel to a gym for a workout. With two kettlebells and some floor space at home, you can have effective 15 to 20 minute sessions 3 to 5 days a week.”
You are not mistaken -the correct term is “kettlebell,” a combination of “kettle” and “bell” in one word. It is often erroneously referred to as a “Russian kettlebell,” “kettle” “bell,” “kettle” “ball,” or “kettleballs.” What is it exactly – well the kettlebell is an old time strength-training tool a lot like a dumbbell, only shaped differently.
Kettlebells are a lot like a cannonball with a handle, usually made out of cast iron. They go back hundreds of years and were originally a lot smaller and used as weights for checking scales. One day somebody got the idea to use larger ones for exercise and the rest is history.
Kettlebells used to be popular in Russia, Europe and in the US in the 1800′s up until just after the turn of the century. Soon after the 20th century, kettlebells largely disappeared in the US and stayed popular in Russia. Kettlebells were used for fitness, in the Soviet military, and a kettlebell competition developed.
Around 1998, Pavel Tsatsouline, a former Soviet Spetsnaz trainer and fitness expert, re-introduced kettlebells to the US in the form of his first kettlebell product, “The Russian Kettlebell Challenge.” Since then, kettlebells have really caught on for general fitness and fat loss due to their simplicity and effectiveness.
The secret behind this Russian fitness importation? Its weight is centered below the handle, so when you swing it, nearly every muscle in your body has to work hard to counteract the momentum.
There are many good reasons why kettlebell workouts are great. First of all, nothing else, other than kettlebells, is necessary for a complete workout. This means you don’t have to buy expensive equipment or to travel to a gym for a workout. With two kettlebells and some floor space at home, you can have effective 15 to 20 minute sessions 3 to 5 days a week.
Women are the fastest growing users of Kettlebells. If you want to improve your cardio and get a lean, toned body there is no better fitness tool. Kettlebell swings will get your legs and gluteus looking better than they ever have. You can tone, shape and do cardio all with one tool in the privacy of your home without any excuses. Kettlebell presses will give you a sculpted body with movements that are similar to yoga, but with the added benefits of resistance training.
An independent study by ACE Fitness confirms that kettlebell training is the ultimate form of conditioning. This study had people perform 20-minute kettlebell workouts, to test how kettlebell training lives up to its expectations. Kettlebell gives you the option to get in an extremely effective workout in a very short amount of time. Instead of lifting weights for a half hour and doing the treadmill for another half hour, you can get everything done with kettlebells in 20 minutes. For people who might not have a lot of time, and need to get in a good workout as quickly as possible, kettlebells definitely provide that.
What Size Kettlebell Should You Invest In?
Traditionally, kettlebells only came in three weights: 16 kg (36 lbs), 24 kg (52 lbs), and 32 kg (70 lbs). Today they start out a lot lighter and there are many weights in between. All this choice of different kettlebell sizes makes things confusing.
First off, don’t think of kettlebells in the same terms as dumbbells. You do not need a bunch of them in 5lb increments. One kettlebell, if chosen properly, can last you a long time.
For an average female with not a lot of fitness experience, it is recommended to start off with an 8 kg (17 lb) kettlebell. Stronger than average women can start off with a 12 kg (26 lb) kettlebell. Don’t go lighter than the 17 lb one unless you have some specific physical issues that would mandate a lighter kettlebell. Most kettlebell lifting is done using a large number of muscle groups, so you can make use of the heavier weight. You will not be doing bicep curls with it.
For men, most should start with a 16kg kettlebell. If you are a bit stronger than average, start out with a 20 kg (44 lb) kettlebell. If you are a lot stronger than average, start with a 24 kg (52 lb) kettlebell. Same advice applies to men regarding starting out with a kettlebell lighter than 36 lbs.
Once you have all the basic moves down and are really comfortable working with your kettlebell, consider buying the next heavier size, and/or adding a second kettlebell of the same weight in order to do kettlebell exercises involving both at the same time.
PULL & PRESS
Works shoulders, back, arms, hips, glutes, and hamstrings
Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Stand up and lift the weight to chest height. Grab the sides of the handle and push the kettlebell straight overhead. Lower it to your chest and assume the original grip before returning to start. That’s 1 rep; do 10.
SWING
Works shoulders, back, hips, glutes, inner thighs, and hamstrings
Grab a kettlebell with both hands and stand with your feet shoulder-width apart. Squat down until your thighs are nearly parallel to the floor. Then immediately stand back up, swinging the kettlebell out and up until it’s at shoulder height. As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs. That’s 1 rep; continue swinging for 10.
DEADLIFT
Works abs, hips, glutes, quads, and hamstrings
Grab a kettlebell and stand with your feet shoulder-width apart, toes turned out about 45 degrees. Place the kettlebell on the floor between your feet. Squat down and grab the handle with an overhand grip. Push your heels firmly into the floor and stand up, keeping your arms extended. That’s 1 rep; do 10.
WINDMILL
Works shoulders, abs, back, and hips
Grab a kettlebell with your right hand and stand with your feet shoulder-width apart, toes turned out. Bend your right elbow to raise the kettlebell so it is next to your right shoulder, then press it overhead. Pause, look up, bend to the left, and try to touch your left toes as you slightly rotate your chest toward the ceiling.
Pause, then come back up, keeping your right arm extended. Do 5 reps before lowering the kettlebell, then repeat on the other side. This move is more advanced, so ensure you practice without weight until you nail the form.
Before you perform any of these exercises, make sure you have a wide clear area for exercise. Make sure you master the form of each exercise first before moving on to another. If you lose form in the course of a workout, take a break to help your muscles recover first. If you have an injury, please ensure you consult with your physician before starting this or any other new regime.