The kettlebell, a cast-iron weight that resembles a bowling ball with a handle, originated in Russia. Kettlebells range in weight from as little as 5 lb. to over 100 lb. Because kettlebells differ from traditional weight lifting equipment such as dumbbells, they are less intimidating for women and easier to incorporate into a workout plan. While dumbbells isolate a specific muscle or group of muscles, such as the biceps or both the biceps and the triceps, kettlebells allow women to use several muscle groups in one exercise--so you can strengthen your upper body while sculpting a firm lower body.
Design
Based on design, kettlebell workouts condition all muscles in the body. The handle of the kettlebell serves to distribute the weight of a kettlebell unevenly, beyond the hand. Because of the handle position, the center of weight on a kettlebell is lower than a dumbbell. These two factors require use of a broader range of muscles to counter the kettlebell movement, such as using the core and the lower body to stabilize and balance movement patterns.
Benefits
Training with a kettlebell increases a woman's ability to burn calories because it necessitates a ballistic-style of training. Ballistics training, a variation on strength training, requires you to quickly lift or press and then release the weight, boosting the heart rate. Kettlebell training increases strength and conditioning because you must tighten the muscles of the legs and core, or abdominals, to stay upright and balanced. Whether you are a full-time mom or are employed full-time, kettlebell training is ideal because it delivers results in as little as 20 minutes, three times per week.
Basic Kettlebell Techniques
There are four primary kettlebell training exercises. They are swing, press, snatch and clean. To perform the swing, start by holding the kettlebell with both hands and swing the kettlebell back between your legs. Use the hips to propel the kettlebell forward and up to shoulder level. The core tightens as the kettlebell descends back to the starting position. A kettlebell press is similar to a dumbbell press because the weight of the kettlebell rests on the back of the hand. The snatch technique combines both swing and press movements. A snatch exercise includes a final flip of the weight over the back of the hand as the swing reaches overhead. A clean relies on a combination of both the swing and the snatch. However, the kettlebell's final position rests on the shoulder before returning to the start.
Cost
Kettlebells are popular among women because they are inexpensive. You can use kettlebells in a confined space, such as your living room or office. Workouts are simple and do not require a gym membership or a certified trainer to coach you through the exercise.
Considerations
Because kettlebells are unstable by design, choose a lighter weight to start off your training program. As you learn the movement patterns, slowly work your way up to a heavier kettlebell. Because ballistics training relies on speed and release of the kettlebell, start each exercise by positioning your feet firmly on the ground and at least hip distance apart. This prevents you from falling or injuring yourself as the kettlebell moves and swings.
While use of a kettlebell does not require a large area to work out, ensure you have enough space to perform each exercise. Additionally, because ballistics training relies on acceleration and momentum of the kettlebell, women with small children should consider working out after their bedtime. This ensures you are able to safely perform the required movements without surprise or interruption.
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