Kettlebell exercises can provide a quick, rigorous full-body workout, but they require careful form and technique. When used properly, kettlebells can strengthen nearly every muscle in your body while boosting your heart rate to the same levels as during intensive aerobic exercise. If used improperly, however, kettlebells can cause serious injury, so you should work alongside an expert as you become familiar with this exercise equipment.
Identification
Kettlebells are a centuries-old Russian invention, used by strongmen to develop strength, endurance and balance. They resemble cannonballs with large, looped handles. With the bulk of their weight away from your hand, you use them in swinging-style exercises as well as lifting. While kettlebells can be quite heavy -- the Russians measure them in units called poods, equal to 36 lbs. -- kettlebells in weight training regimens usually weigh 18 lbs. for women and 35 lbs. for men, according to the American Council on Exercise. Traditionally, kettlebells are iron, but you can find other models, such as plastic kettlebells that you fill with water or sand.
Getting Started
The first time you use kettlebells, you might want to opt for a lighter-than-standard weight. For novices, the ACE recommends women use kettlebells weighing between 8 and 15 lbs. and men should use kettlebells weighing between 15 and 25 lbs. You should first learn the safe grip: grasping the handle with both hands wrapped completely around it. A simple hip hinge will get you used to the feel of the kettlebell. For this move, you begin by holding the kettlebell in your right hand while lifting your knee at a 90-degree angle. Slowly bend forward, keeping your back straight, while extending your left leg behind you. After eight or so repetitions, repeat the move while holding the kettlebell in your other hand.
Sample Exercises
A thorough kettlebell workout can work nearly every muscle. Single-arm swings, in which you squat and swing the kettlebell outward from between your legs as you stand, build your glutes and quadriceps. You can work your legs by lunging and swinging the kettlebell upward, as if you were throwing a bowling ball. Doing pushups while grasping the kettlebell handles will work your chest, core and your triceps. A "get-up," similar to a sit-up but performed while holding the kettlebell over your head, targets your abs and shoulder muscles.
Benefits
While you can perform many kettlebell exercises with dumbbells or free weights, a 2010 study by the University of Wisconsin, La Crosse, indicated that you'll burn more calories when exercising with kettlebells. In the study, participants performing a vigorous kettlebell workout burned on average 272 calories in 20 minutes, about the equivalent of running at a 6-minute-per-mile pace or cross-country skiing uphill. Thus, a thorough kettlebell workout can provide both strength and cardio training in a short amount of time.
Warning
Despite their benefits, kettlebell exercises can cause injury to your hands, back or shoulders if used improperly. You should study proper form carefully through visuals offered by fitness experts or, preferably, work with a certified trainer to perfect your form. You should consult a doctor for the go-ahead before beginning a kettlebell routine, particularly if you've had back or shoulder problems. The routine also will be effective only if you continue to make it more challenging, but ACE recommends doing this first by increasing your repetitions or shortening your rest period during exercises before increasing your kettlebells' weight.
References
- American Council on Exercise: Kettlebells: Twice the Results in Half the Time?
- The Christian Science Monitor: The Strongman 'Kettlebell' Makes a Comeback at the Gym
- Los Angeles Times: A Vat of Kettle Bells
- American Council on Exercise: How Do I Get Started Using Kettlebells?
- Empower: Kettlebell Workout Guide
- Association of Tactical Strength and Conditioning Instructors: Corrective Exercise for Kettlebell Sport Athletes
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