Kettlebells look like a cannonball with a handle, or a ball with a flat base connected to a handle. Kettlebells have a unique design with an off-set center of mass. Their weight is centered away from the user’s hand, requiring users to work harder to keep them under control. Unlike dumbbells – which have a symmetrical mass on each side of the weight, kettlebells challenge your coordination and motor control. Not only are they a strength-training tool, but they also allow you to get in a cardiovascular workout while you’re at it. The cardio comes from the swinging motion you can perform with the weight. It’s important to note that they’re not intended to be used for high repetitions.
The King of kettlebell exercises is the kettlebell swing. Start in a wide-leg squat, holding the kettlebell in both hands, hanging down in front of you. As you squeeze your glutes and straighten both legs to stand, use the momentum to swing the kettlebell out in front of you. Keep your arms straight and stop when the kettlebell reaches shoulder height. Return to the start position. With this simple exercise, you’re working your entire backside and core, while also getting your heart rate up. Seriously, just using this one exercise 3 times a week will improve your cardio output, mobility, and strength. These are that good!
Kettlebell training is accessible and practical for all. Whatever your goals are-weight loss, strength, endurance- a simple metal ball with a handle on it might be all you need.
If you would like to learn more about the kettlebell, check out these websites.