Free weights are considered any type of external resistance that has no chains, pulleys, hooks or cables attached. Kettlebells are examples of free weights; they originated in Russia centuries ago, where they were used as anchors to hold tents in place and to balance out scales at outdoor markets. They have since evolved into popular training tools. Learn the basics of these free weights to see if they are the right fit for your workout style.
Shape
The kettlebell is often compared to a bowling ball or cannonball. Simply put, it's a ball of cast iron with a curved handle attached to the top. The bottom portion is circular in shape, and some kettlebells come equipped with a rubber coating. This will not offer much protection if you drop a it on your toes, but it will help protect floors.
Size
The authentic kettlebells came in weights designated in kilograms. They are still made this way, but often have the pound equivalents listed as well. The weights start really light and go very heavy. As the weights go up, the size of the kettlebells increase because they have more mass. They generally range anywhere from 4 to 52 kg, the latter being over 100 lbs. When first starting out, choose a weight that is moderate.
Basic Exercises
Deadlifts, swings, front squats, military presses and cleans are basic kettlebell exercises. All of these are performed with one or two kettlebells at once. When first starting out, always use one kettlebell and progress when you adapt and feel more comfortable.
Benefits
When you train with kettlebells, you are doing multiple things at once. Not only do you increase your muscular strength, but also increase your joint mobility, flexibility, muscular endurance, balance and cardiorespiratory endurance. You also burn a high amount of calories. In a study done by the American Council on Exercise, subjects burned an average of 272 calories in a 20-minute snatch workout.
Snatches are single kettlebell exercises performed from a standing position with your feet slightly wider than shoulder-width apart. After lifting the kettlebell from the ground, swing it between your legs, quickly swing it forward and lift it above your head while extending your arm.
Attire
When doing kettlebell exercises, do not wear restrictive clothing and make sure you have the proper footware. Bare feet are actually optimal, but flat-soled shoes are acceptable. The reason behind this is to "root" your feet into the ground, clamping down firmly as if your feet are growing roots into the ground. If you wear thick-padded sneakers, you will lose force production and risk injury.
Dynamic Warm-up
When doing kettlebell exercises, move in a steady, fluid motion. Before you start your workouts, execute several dynamic stretches to get your body acclimated to this motion. This will better prepare your muscles and connective tissues for vigorous movement and reduce your chances for injury. Alternate toe touches, leg swings, lateral lunges, knee highs, side bends and arm crossovers.
Proper Form
Every kettlebell exercise requires strict attention to form. The slightest wrong move can severely injure your spine. When doing your exercises, grip the kettlebell firmly, always squeeze your abs forcefully at the midpoint and keep your back straight. It is also a good idea to have a chalk bag on hand. After you do kettlebell exercises for a while and start sweating, the handles can become slippery and you risk dropping the bell. By dipping your hands in the chalk every so often, you will keep your hands dry and maintain a secure grip.
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