Until recently kettlebells were relatively unheard of in this country and you would be unlikely to find a kettlebell amongst the free weight equipment at your gym or a specific class dedicated to their use. All that has now changed and kettlebells have become as common as dumbbells within a gym setting. They’ve taken the fitness industry by storm

What are they?

Folklore has it that Kettlebells were used as counterweights at Russian markets. At the end of the day these farmers would swing, toss, and juggle these weights for fun and exercise.  Parents taught children from generation to generation and they became part of the culture as the people’s method for vitality and physical fitness

A ketttlebell is a cannonball shaped weight with a single hook handle attached to the top. Made of cast iron, they vary in weight and resistance offered and as a result cater for all individuals, male and female, young and old

Why are they different?

The kettlebell does nothing – and that’s good!

The kettlebell is an odd thing – a remarkably effective, versatile tool that does almost nothing. In fact that’s why it’s so effective – because it does nothing! Unlike the kettlebell, a typical exercise device does a lot. Take a stationary bike, for example, or indeed any other fitness machine. The design of the machine determines – and limits – which muscles work and how they work. Your legs go round and round on the bike – the same motion over and over. The machine also keeps you balanced – and gives your glutes a place to rest

The kettlebell doesn’t limit which muscles work or how they work. Every kettlebell exercise is a whole body exercise – lots of muscles work and move in many different ways. And the Kettlebell won’t help you keep your balance or give your glutes a place to rest (because they’re working too!) With no machine – and the kettlebell doing nothing – your body does everything. In fact your body becomes the machine. And no machine on earth can match what your own body can do

The kettlebell is uncooperative – that’s also good

The kettlebell is not balanced. As you move it, it wants to pull you off balance too. Your core muscles keep that from happening – keep you stable against the momentum of the kettlebell. Those core muscles are activated the moment you start moving a kettlebell

In fact you’ll be using nearly every muscle as your entire body works to create – and then reverse – kettlebell momentum. Whole body movement means whole body fitness, with maximum muscle sculpting and maximum fat burn

And with all those muscles working, each exercise becomes like a sprint. You’ll be surprised at the cardiovascular challenge that’s part of every kettlebell workout – and how your heart rate will quickly accelerate with
each workout

What Are The Benefits Of Kettlebells?

Advocates of kettlebells claim it takes weight and inches off faster than any other workout they’ve tried. That may be so, but other benefits are that kettlebells:

– Provide a quick workout – 30 minutes or less – that targets all your major muscle groups, making it an ideal workout for individuals with a hectic schedule

– Increase core stability. Serious exercisers understand the importance of increasing the stability of one’s core, especially the abdominal and back muscles. But it’s hard to work the entire core, including the obliques, abdominals, and adductors, in one workout

– Enable full body conditioning, whereby numerous large muscle groups are recruited and utilised simultaneously, including the constant activation of your core muscles

– Let you combine cardio and strength training. The kettlebell workout involves a circuit that gets your heart pumping while it strengthens muscles

– Enhance mobility and range of motion, resulting from the various swinging motions associated with kettlebell exercise, which in turn reduces the likelihood of injury

– Simplify your workout. Instead of having to use several machines or several weights to work all your muscle groups, you do it with one kettlebell

– Save money. Once you’re properly trained, you can workout at home on weights that you can buy for less than £100. A typical 8 kilogram kettlebell, for instance, costs about £25

Learning to use kettlebells

A true kettlebell workout involves a circuit, and, trainers say, exercisers must be trained in how to do the circuit. Otherwise, there could be damage – not only to nearby furniture or mirrors, but to your back, shoulders, or other body parts. In any event, make sure you get lessons from a certified trainer before you begin

Also starting with a lighter kettlebell of 4 or 6 kilos until you master the moves

Here are some basic kettlebell exercises:

The Swing
Stand with your feet a little wider than hip distance across.  Squat down into a position while your still able to keep your knee from going over your toe line.  Stand up from that squat position as you swing the kettlebell up to shoulder height.  Bend your knees as the kettlebell descends and repeat.  Do about 15 of these

Around the Body Pass
Start with both hands holding the kettlebell in front of your body.  Move the kettlebell with the right hand only and bring it behind your back to meet your left hand completing a full circle to the front of the body.  Repeat on left side.  Do 10 reps on each side

Squat
Stand with feet hip distance apart and hold kettlebell in front of you.  Sit back into a squat position, making sure to keep your knees from crossing over your toe line. Repeat 10 times

Is kettlebell training for me?

Yes, if you want to:

– get fit or stay fit without spending extra time (or money) working out

– see fast results

– follow a programme that delivers core, cardio and resistance training in every workout

– look your best by sculpting lean muscle and eliminating fat

Is there anything I need to be wary of?

You Should Start With Instruction And Training

If you don’t have previous kettlebell experience,we strongly recommend beginning with some form of structured training. That could be one-on-one sessions with a personal trainer or group lessons

In addition to reducing the risk of injury, an experienced kettlebell trainer will help you get the most from each kettlebell workout, to maximize your overall fitness results

You should check with your GP before starting

No fitness programme is appropriate for everyone. Those wh