Kettle-bells originated in Russia, used effectively by weightlifters, body builders, fighters, and wrestlers for over a century before making their way to the United States. A kettle-ball resembles a miniature bowling ball, minus the finger holes. They are available in different weights, called poods, and have a thick handle. A kettle-ball effectively works your core muscles, as well as your chest, shoulders, legs, and even muscles in the hand. Almost any exercise you can perform with conventional weights you can also do with kettle-bells.
Choose the Correct Weight
A male just beginning a fitness program, or returning after a long lay-off will likely feel most comfortable using the 35 lb. kettle-bell. After gaining experience and strength, a 53 lb. kettle-bell will yield continuing results. A woman just beginning a fitness routine, or returning after a prolonged absence will benefit from using an 18 lb. kettle-bell, advancing to a 26 lb. kettle-bell after gaining strength and confidence with the 18 lb. weight.
Kettle-Bell Swing
This exercise is one of the basic exercises unique to a kettle-bell. Begin with your feet should width apart. Grasp the kettle-bell with both hands, palms facing towards the floor. Bend at the waist and knees, keeping your back flat. Keep your arms straight throughout the exercise as you swing the kettle-bell back between your legs. Swing the kettle-bell forward with power, straightening your legs as it passes back through them, bringing the kettle-bell to shoulder height. Perform one set of 12 to 15 repetitions.
Kettle-Bell Bicep Curl
The bicep curl is one of the most important exercises for the development and toning of the arm. Grasp a kettle-bell in each hand, with your palms facing skyward. Bend your knees slightly, and lean forward slightly at the waist. Keeping your elbows close to your side throughout the movement, slowly curl the kettle-bells up to shoulder height. Pause at the top of the movement for one second, before slowly lowering the kettle-bells to the starting position. Perform one set of 12 to 15 repetitions.
Kettle-Bell Bent Row
The bent over row is an exercise that exercises the muscles in your back. Grasp a kettle-bell in each hand, palms facing inward, and assume a slight squat position until your torso is close to parallel with the floor. Extend your arms so that the kettle-bells are close to the floor. Keep your back flat, your eyes looking straight ahead. Slowly bring the kettle-bells up to chest level, keeping your elbows close to your body throughout the exercise. Control the kettle-bells as you return them to the start position. Perform one set of 12 to 15 repetitions.
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