Kettlebell Instructions

An ancient Russian training tool that looks a little like a cannonball with a handle is one of the most popular fitness trends of the past few years. The kettlebell, which can range in weight from 2 lbs. to more than 100 lbs., can be used to do a variety of exercises that work your entire body at once.

  1. Why Kettlebells?

    • Fitness enthusiasts love kettlebells for their whole-body fitness benefits. To lift, swing and move a heavy kettlebell, you have to engage every muscle in your body, your core in particular.

      Kettlebells can help build strength, endurance and stability while burning fat and calories and giving your body greater definition in a short period of time--many kettlebell classes at public gyms are only 30 minutes.

    How to Use a Kettlebell

    • Since kettlebells are a little different, and often heavier, than traditional dumbells, and since you can swing them overhead, it's advisable to get some instruction first. You can check local gyms or community centers to see if they have kettlebell classes; sometimes all you need is six sessions with a trainer to get going and then you can continue training at home. You can also search for various kettlebell DVDs for more ideas and workouts.

      Safety is No. 1 with kettlebells. You want to build strength, not create injuries. Start with a lighter kettlebell and always bend you knees when you pick it up. Go slowly and don't be afraid to take breaks.

    Kettlebells in Action

    • You can do a variety of effective exercises with a kettlebell.

      Try a simple squat holding the kettlebell and notice what a difference that makes; then try swinging the kettlebell through your legs and feel your heart start to pump. Then try a figure-eight--pass the kettlebell between your legs and around to work your gluts. To reduce love handles, take a wide stance and hold the kettlebell overhead, then bend to the other side, sliding your hand down you leg.

      You can also use kettlebells for crunches, twists, bicep curls, tricep presses, one- and two-armed rows and more to sculpt your body. There are hundreds of ways to challenge your body with a kettlebell.

      Kettlebells can be purchased online and at most fitness stores.