Kettlebells are cast iron free weights shaped like a bell with a thick handle. They range in weight from about 10 pounds to more than 100 pounds. Kettlebell workouts allow you to perform a wide variety of exercises for benefits such as improved strength, endurance and flexibility. When you purchase a kettlebell, it doesn't contain a specific instructional booklet, but there are several resources available to obtain instructions on how to select the proper weight and exercises along with learning proper form and technique.
Exercises
One of the main reasons there isn't an instruction booklet with kettlebells is the nearly unlimited number of exercises you can perform, including one-arm, alternating and two-arm exercises. Some kettlebells, however, come with a poster that outlines basic kettlebell exercises such as swings, squats, lunges or presses. Choosing which kettlebell exercises to perform in your workout depends on your individual fitness goals.
Considerations
Online resources such as fitness magazines and athletic training websites typically have sections dedicated for kettlebell exercises with general instructions, pictures and video. Another consideration for learning how to perform kettlebell exercises is hiring a personal trainer for three to five training sessions and specifically request instructions for kettlebell exercises. You will learn the basic technique for kettlebell exercises in about three to four hours of hands-on instruction.
Certifications and Seminars
With the growing popularity of kettlebells for different training styles and fitness goals, kettlebell seminars and certifications are available around the nation. These seminars and certifications are led by certified trainers and can be attended by the general public or someone wanting to become a kettlebell instructor. The seminars and certifications provide a hands-on learning environment where you get basic instructions, form and technique for basic, intermediate and advanced kettlebell exercises.
Manuals
Paper manuals and fitness books are also available with instructions for safe and effective kettlebell workouts. Most manuals are designed for specific fitness goals such as weight loss, sports performance, bodybuilding or general fitness. The manuals are designed and written by fitness professional with step-by-step instructions and pictures for performing the exercise.
References
- Mahler's Aggressive Strength: Kettlebell Training Manual; Mike Mahler
- Health and Home Fitness: Kettlebell Exercises
- No Fear Fitness: Kettlebell Smart Start; Lisa Shaffer; July 2006
- The CrossFit Journal: A Performance-Based Comparison of Kettlebell Methods; Steve Cotter; July 2007
- Kettlebell Training: Classes and Seminars
- CrossFit: Specialty Courses
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