Kettlebells are heavy cast-iron exercise tools that usually look like a cannonball with a handle. The kettlebell's shape makes it easier to position during exercises and produces a higher intensity workout, burning up to 70 percent more calories than regular exercise routines, according to "Fitness" magazine, and giving quicker results. Kettlebells can build strength, stamina, lean muscle mass and core strength, which helps enhance weight loss and fitness. Routines using kettlebells can improve overall health and resistance to heart disease, high blood pressure and osteoporosis. Kettlebell exercises like the deadlift, squat, swing snatch and military press require proper execution to avoid injury. Get clearance from your physician before beginning a kettlebell workout program.
Safety
The most important kettlebell secret is how to use them safely, and the best way to learn the proper way to use kettlebells is with a certified instructor. Many fitness centers and gyms offer kettlebell classes for both beginners and advanced participants. Improper lifting can cause muscle strain and injury. A certified instructor teaches the basics of correct kettlebell use to avoid bad lifting procedures and posture that can lead to injury. Proper basic lifting techniques form the basis for safely executing more advanced kettlebell routines. Many kettlebell exercises require explosive movements -- rapid, sudden moves. These moves can be dangerous if not performed correctly.
Workout Advice Online
Several websites offer free kettlebell exercise videos. While some may be satisfactory for a beginner, participants should make sure the website's authors have the proper credentials. The American Council on Exercise, "Fitness" magazine and AskTheTrainer.com offer advice and several free kettlebell routines on their websites. The AskTheTrainer.com website advises experimenting with kettlebells by using them in place of dumbbells during parts of a regular workout routine. This way, you can decide which exercises will offer the greatest challenge and biggest return for the effort in line with your specific goals, abilities and needs. The secret is not to blindly follow any specific routine unless all of its elements meet your requirements.
At-Home Workouts
However you choose to master the basic procedures for proper lifting and using kettlebells, once that goal is accomplished it is simple and relatively inexpensive to reproduce the workout routine at home. The secret is not to buy a heavier kettlebell than is appropriate for your experience and fitness level. Kettlebells come in a variety of weights, from 3 or 4 lbs. to 70 lbs. or more, and, as of October 2010, cost anywhere from $18 to $100. Some kettlebells are sold with a companion DVD of workout videos. Choose a weight that you can work with safely that will still provide some challenge during the workout routine.
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