Kettlebells are a type of exercise equipment that originated more than a century ago in Russia. Popular among circus strongmen in the 19th century, the kettlebell fell out of favor before recently undergoing a renaissance. The kettlebell is a round ball with a flat surface and has a solid handle fixed directly at the top. Traditionally, they came in only a few fixed sizes, usually around 35 lbs., but now they can be purchased in increments of roughly 8 lbs.
History
Kettlebells have been called a miracle cure, the answer to all your strength and conditioning needs and the best exercise equipment you could ever want. They have also been derided as a fad, as overpriced tools that are no more useful than a standard dumbbell and that come in far fewer sizes, or even as dangerous pieces of equipment. The truth lies somewhere in the middle, as these heavy balls with their handles can be extremely versatile and effective pieces of equipment if used properly.
Warning
Kettlebells can be difficult for a beginner to use. They help an accomplished user learn to stabilize his body, but a beginner can easily injure himself if not properly taught. When you begin kettlebell training, you should always seek to train with someone who has experience, preferably one who has qualifications specifically in kettlebells. Most ordinary personal training qualifications do not cover kettlebells, as the comparatively high risk of injury has generally kept them out of mainstream gyms. Look for an instructor who is qualified through an established body, such as the International Kettlebell and Fitness Federation or the Russian Kettlebell Challenge.
Weight
Lower weights are popular among those looking for a gentler workout. With the smaller kettlebells, there is much less risk of injury, as the kettlebells do not have sufficient weight to place excessive strain on joints and ligaments. When you're training with heavier bells, several movements can place great strain on your joints, especially your lower back and your shoulders, so there is a risk of injury if your form is incorrect or if you use a weight that's too heavy.
Function
Kettlebells are finding a niche among both hard-core fitness and strength and enthusiasts and those looking to burn some weight, especially combat athletes and those looking for a functional workout. They are not as useful as traditional weights for typical bodybuilding purposes, because it's hard to match the sheer amount of weight you can fit on a barbell. They excel at building strength endurance and full-body strength and conditioning, as well as training you to use your body as a unit in motion. Most kettlebell motions can be repeated for high repetitions or for time, training you to move a significant proportion of your body weight quickly and powerfully.
Types
Most of the kettlebell's benefits are derived from its shape, which keeps the center of gravity further from your body, beyond your hands. This allows you to do certain ballistic movements that take advantage of the inherent instability of the kettlebell compared with a dumbbell. Kettlebell exercises include the swing, in which the kettlebell is grasped in one or two hands and swung backward through the legs before being propelled forward and upward with a snap of the hips, or the snatch, in which the kettlebell is swung up through the legs with one arm before being caught at the top of the swing, at full extension above your head.
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