A kettlebell is a strength-building instrument made up of a steel ball attached to a big handle. It’s most commonly believed to have originated in the Russian military more than 200 years ago. There are suggestions that it arose elsewhere, from the Scots, for instance, who are said to have developed it with the addition of a handle to a curling ball (curling is an ancient game played on the ice) and which later became used as a strength-building tool – probably as a muscle-developer in between caber-tossing sessions! It seems the basic idea, though – a round weight with a handle - has been popular as an exercise tool for thousands of years. It’s easy to see why; it’s about the simplest way to grasp something heavy.
They’re different
First thing to understand about kettlebells is that their shape and grip let you perform movements that use more muscle groups than most other exercises. With two hands on the handle (though by no means all moves use two hands) you’ve the opportunity for controlled and quite complex movements – movements that don’t just apply power through arms and legs but which also heavily involve core abdominal muscles to provide stability. Consider the Turkish Get Up, a classic kettlebell move: you start in an on-the-back lying position, with the kettlebell held above the chest. You then slowly move to a standing position with the kettlebell finishing extended above your head. The kettlebell must be above your head at all times. There are all sorts of things going on with your muscle groups here!
Their benefits
This coordinated use of your whole body through a complex set of angles (the opposite of, say, a simple bench press movement) has big benefits:
- It more closely mimics day-to-day tasks (like taking something awkward and heavy out of a car boot, unhooking a car seat, or putting a large suitcase in a high cupboard) improving balance and coordination, which makes it truly functional and useful exercise
- It exploits and develops the strength of your core muscles (stomach, hips and lower back) bringing more control and explosive power to your movements.
Secondly, kettlebell exercises often employ ballistic movement; that is, they’re swung, as well as lifted and lowered. In this way they can bring an aerobic or cardio effect to exercise, as well as the anaerobic aspect of strength-building. Your flexibility’s a big winner too.
All this adds up to two further benefits:
- A powerful workout in less time: forcing the muscle groups to work together builds lean muscle and burns calories fast. Remember that these moves encourage the development of lean muscle, not size, and the more lean muscle you have, the more calories you’ll burn at rest and exercising – a truly virtuous circle, in terms of losing fat.
- Strengthening all muscles and tendons involved in a movement goes a long way to prevent injury – with increasingly significant consequences as we age.
There are a huge variety of kettlebell exercises – some estimates say over 500. This means variety and challenge, and less risk of boredom.
Safety, and using kettlebells the right way
Kettlebells are powerfully and effective and safe, providing you remember that proper form is very important. You risk injury otherwise, which can reduce or eliminate the benefits! Shoulders, elbows, wrists and back can come in for wear or injury because of the nature of the weight – it’s held at some distance from the body, increasing the forces at the nearest joint. Make sure you get qualified instruction. The most practically accessible training is often through DVD’s, which are now increasing in scope and variety of exercises.
Kettlebells have something of a macho heritage, and some kettlebells sellers encourage a go hard-and-heavy approach. You’ve a much better chance of getting great results, however, if you take care, and if necessary stick with a lighter weight a little longer.
What to look for in a kettlebell, and the weight to choose.
A smooth finish is very important. There are many moments when the kettlebell will rest against your skin, and many iron kettlebells have a rough or raspy edge that can be quite unpleasant, and possibly rash-inducing. Plastic-coated kettlebells eliminate this.
Depending on existing strength levels, women who've done no strength-building should start with a 5 or 7.5kg (10 or 15lb, roughly) kettlebell, with the lower end for a smaller-framed person, and, on a similar basis, men should start with a 10-15kg unit.
Form is all-important - if your choice seems a little too heavy or a little too light, reduce your speed where you can (not easy with swings!) and take extra care with the move. This helps you adjust to the weight and get the best results.
What's this about kettlebells)