Kettlebells aren’t just for Olympians anymore

Even if this is your first foray into strength training, you likely know a few basics about dumbbells and barbells. You may even be familiar with medicine balls from high school gym class. But have you ever thought about training with kettlebells?

What are kettlebells?

Kettlebells were one of the first methods ever used for strength training. They were invented in Russia, becoming most popular with Russia’s Olympians and Special Forces.

Kettlebells are cast-iron weights that have been described as cannonballs with handles. They are a great way to add variety and challenge to any fitness routine.

What benefits do they provide?

People who train with kettlebells are known for incredible endurance and explosive power. That might scare some women off, but it shouldn’t. Kettlebell training won’t make you bulk up any more than regular strength training, which is to say you’ll most likely end up looking leaner than you did before.

Kettlebell work can increase your flexibility, endurance, agility and balance. They do all this because they force you to work against resistance in a much greater range of motion than other free weights. When you perform kettlebell swings your body has to use muscles for deceleration and stabilization. These kinds of movements are very functional and can mimic such scenarios as storing a heavy carry-on in a plane’s overhead compartment or carrying a hot casserole while dodging a running child. Many kettlebell moves involve timed sets rather than counts, which can help build endurance even more.

Total-body transformation

When you see someone working with a kettlebell it often looks like they are doing simple moves with only one or two muscle groups involved. But looks can be deceiving. During arm swings much more than just the arms are being worked. The move is actually powered predominantly by the hips. The same holds true for other kettlebell exercises - they are full body movements that involve major muscle groups.
Even better news is that kettlebell circuits can take as little as 10 or 15 minutes to complete, perfect when you’re strapped for time.

Core benefits

Because your body must continually work to stabilize itself during kettlebell workouts and absorb shock caused by deceleration of the swinging kettlebell, your core will really benefit, even if you haven’t been doing your crunches.

How much should a kettlebell weigh, and what exactly is a pood?

A pood is a funny word that actually describes how much a kettlebell weighs. If you ever come across a one pood kettlebell you now know it weighs 16 kg (35 lbs). Those new to kettlebells should look for weights in the lower range, which means between 8 and 20 pounds. A small kettlebell can cost as little as $15.

Types of kettlebells