What to Know When Working Out with Kettlebells

Just like diet trends come and go, so do workout routines. A few centuries ago, European bodybuilders were using equipment like cannonballs for their strength training. Fast-forward to today, and something like the cannonball is being used today in tons of gyms across the world. It’s called the kettlebell, and it is offering people of all ages a serious workout, combining strength, cardio, endurance, balance and flexibility…all in a simple, short, but grueling workout.

Kettlebell workouts are different for several reasons.  First, you work with only one kettlebell at a time, not a complete set of weights like dumbbells.  Hoisting a kettlebell not only helps strengthen your upper and lower body, but it also works your heart, lungs and that all important mid-section we like to call the “core”.  The kettlebell workout is also super-efficient because it expends your energy quickly due to the type of actions you are performing during proper kettlebell exercises. There’s an offset center of gravity, which means that your body has to work harder to maintain balance when doing specific kettlebell routines. Doing this forces you to work many different muscle groups, not the least of which is your heart.

If you’ve never worked with kettlebells, you should take a class that specifically works with this type of workout tool. Many gyms offer beginner classes, led by certified kettlebell instructors.  This is important, because using this heavy weight requires proper technique and form.  Discounting correct form can lead to poor results and maybe even injury.

Kettlebell Workout Suggestions

Good Equipment.  Your kettlebell needs to be high quality with a smooth handle. Your hand can get pretty scarred up by handles without a smooth surface.  Additionally, figure out what weight you will need. If you’re purchasing kettlebells, buy them in sets of three because you don’t want to injure yourself with too heavy of weight, and with some consistent work with kettlebells, it won’t be too long until you are moving up to the next weight level.

Start off with an Instructor.  Trainers can help you learn how to maximize a workout with kettlebells, as well as how much weight to use starting out.  The best trainers are certified kettlebell instructors, because they know how to properly use the equipment, as well as show you safe and good ways to get the most out of your new kettlebell workout.

Proper Technique.  Just as baseball players have tried-and-true techniques for swinging a bat so they are swinging properly and avoiding injury, so the same applies to using heavy workout equipment like the kettlebell. Kettlebells are heavy for a reason.  They give you a great workout because you’re really putting your whole body through a series of heavy weight-based routines, so doing this improperly can consequently lead to serious injury.  Suffice it to say, you need to know what you’re doing.

Unlike many other forms of cardio and weight training, kettlebell workouts are very intense and a lot of fun.  They give you a tremendous sense of accomplishment, and using kettlebells for cardio and strength benefits can get you to where you want to be quicker than virtually any other workout program out there.

David Novak is a international syndicated newspaper columnist, appearing in newspapers, magazines, radio and TV around the world. His byline has appeared in GQ, National Geographic, Newsweek, The Wall Street Journal, Reader’s Digest, USA Today, among others, and he has appeared on The Today Show, the CBS Morning Show and Paul Harvey Radio. David is a specialist at consumer technology, health and fitness, and he also owns a PR firm and a consulting company where he and his staff focus on these industries.  He is a regular contributing editor for Healthline.com.  For more information, visit here.