Kettlebells are solid, round iron balls with a single integrated curved handle. Pavel Tsatsuline introduced them to the U.S. with his 2001 book "The Russian Kettlebell Challenge". Kettlebells range from 6 lb. to more than 100 lb. and a workout involves performing a series of controlled one- or two-handed swinging movements. The off-center weight of the kettlebell generates a lot of momentum with each swing, strongly engaging your core muscles. According to the American Council on Exercise, kettleball training will provide you with a powerful workout in a short amount of time.
Basic Swing
Step 1
Place the kettlebell on the floor between your feet, and in line with your toes.
Step 2
Bend at the waist and knees to grasp the handle with both hands. Make sure your palms are facing backwards.
Step 3
Drive upwards with your legs and push your hips vigorously forward. At the same time, swing the kettlebell forwards and upwards with your back and arms straight.
Step 4
Return to your starting position by reversing the movement. Allow the kettlebell to swing back between your legs in a pendulum motion.
Step 5
Repeat and increase the height of each swing gradually until the kettlebell reaches the level of your shoulders.
Step 6
Reduce the height of your swing gradually until you are able to bring the kettlebell to a controlled stop.
Tips and Warnings
- Practice with lighter kettlebells to master the lift and swing before adding weight. Both safety and benefits increase with correct form. Do not arch your back or bend your arms while swinging the kettlebell. This is a whole body movement, with the arms acting like a pendulum. Keep your weight on your heels throughout the exercise. Brace your abdominals while you do the leg drive. Exhale quickly and forcefully as you swing the kettlebell up. Inhale as the bell swings back down. Keep your arms straight throughout the up and down phase of the swing. Start with one set of six to eight swings, two to three times per week, with a 30-second recovery between sets. Increase weight as you feel comfortable with the exercise. Once you have mastered the basic lift and swing, move on to more complex moves such as single arm swings with hand changes.
- Do not start kettlebell training without expert advice and guidance if you have joint pain or limited range of movement. Kettlebells are very heavy and solid. Use caution in setting down. Give yourself adequate space for the swing. If you are using kettlebells at home, do not allow animals or children to share your work out space.
Things You'll Need
- Kettlebell
References
- “The Russian Kettlebell Challenge” Pavel Tsatsouline, 2001.
- American Council on Exercise: Kettlebells: Twice the Results in Half the Time?
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