A kettlebell looks like a bowling ball with a handle. Unlike a dumbbell, the weight of a kettlebell lies outside of your hand. This creates instability, making it more challenging to control the weight. Often seen as a tool for men to get bigger and stronger, kettlebells are also effective for women who want to tone up and lose body fat.
Effectiveness of Kettlebells
The American Council on Exercise, a nonprofit fitness watchdog group, sponsored a study testing the effectiveness of kettlebells. Ten men and women, ages 29 to 46, completed a 20-minute kettlebell snatch workout. They performed a one-arm snatch for 15 seconds then rested for 15 seconds, switching arms each time. The participants burned at least 20.2 calories per minute, which is equal to running at a 6-minute-mile pace. The researchers report that a kettlebell workout is more intense than a standard weight training session and it can also improve aerobic capacity.
"Body Sculpting with Kettlebells for Women"
"Body Sculpting with Kettlebells for Women: Over 50 Total-Body Exercises" is a kettlebell instructional book written for women by a woman. The author, Lorna Kleidman, is a two-time International Kettlebell Sport Champion. The book not only demonstrates more than 50 kettlebell exercises, but it also talks about where to buy kettlebells, the benefits of working out with kettlebells and how kettlebells differ from dumbbells.
"From Russia with Tough Love"
The author of "From Russia with Tough Love: Pavel's Kettlebell Workout for a Femme Fatale," Pavel Tsatsouline, was voted "Rolling Stone's" Hot Trainer of the Year in 2001. This instructional book contains basic information about kettlebells. The author encourages you to follow the book in order as he demonstrates simple kettlebell techniques first, then moves to more advanced techniques. Pavel includes a four to eight week kettlebell training program to get you started.
"Get in the Best Shape of Your Life"
The author of "Get in the Best Shape of Your Life", Lisa Shaffer, is a mom, certified kettlebell instructor and owner of "No Fear Fitness." This instructional book contains 250 color pictures demonstrating more than 50 kettlebell exercises. Sample workout routines are included as well as tips on how to properly design your own kettllebell workouts. As a mom, Lisa understands the importance of staying in shape and she includes a section on training with kettlebells during pregnancy.
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