Kettlebells are cannonball-shaped weights with a handle. The weight of a kettlebell, which ranges from nine to 88 lbs., is offset, unlike a dumbbell. This means in order to work out with the kettlebell, your whole body has to adjust in order to create balance. Kettlebell training promises results that you cannot achieve with other type of free weights.
Training
Kettlebell moves are based on swinging and momentum. According to Oxygen magazine, kettlebell work is not prescribed in terms of sets and repetitions. Learn to listen to your body when you train with kettlebells and stop before your form breaks. Basic exercises like the one-arm or two-arm swing, around the body pass and figure eight require proper training before undertaking. Seek out a trained professional for guidance.
Benefits
Because kettlebell training requires your whole body to become involved in your weight training routine, they provide results that cannot be achieved with other forms of weight training. Kettlebell training helps you melt fast and create a balanced and fit body, according to Andrea DuCane, a certified kettlebell instructor, on the Oxygen magazine website. The shape of a kettlebell allows you to work with a greater range of motion than you can with dumbbells or barbells. You can also train with curvilinear movement, which recruits more muscles in every move than do isolation exercises performed on a singular plane. Swinging the kettlebells around looks primarily like an exercise for the arms, but it actually provides results for the core---particularly the back, abdominals and hips--notes Idea Health and Fitness Association expert Shannon Fable.
Misconceptions
Although kettlebell exercises take finesse and understanding of form, they are appropriate for most levels. If you are new to weight training, simply begin with the lightest weight and stick to a small number of repetitions. Even experienced weight lifters will face a learning curve when dealing with the different dynamics of kettlebell training.
Considerations
The Idea Health and Fitness Association notes that because kettlebell exercises involve multiple joints and muscle groups in addition to momementum, participants need time to adjust to the workouts. This may delay results in the short term, but will stimulate greater gains in the long run. Some trainers, including DuCane, recommend training without shoes to achieve better stamina and strength results in your ankles and legs. For the best results, focus on your exercise--not your image in the mirror. Focus on the bell or look straight ahead, depending on what seems most natural to the exercise.
Safety
Improper use of kettlebells can cause injury. To get the best results from your kettlebell training, you need guidance and patience. Do not attempt to wield a kettlebell that you cannot control. Master the basics first, such as the swing, before moving on to more challenging exercises. If you have back or shoulder problems, please consult your doctor before commencing with a kettlebell routine.
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