Kettlebells trace their origins back to Russia approximately 300 years ago. If you’re not sure what they are, there’s a good chance you’ve seen one at the gym or a store; they look like a canon ball with a handle. They are simple and effective for strength and endurance training and an incredible calorie burn.

Firstly though, treat every kettlebell as if it’s very heavy, save yourself from injury by not picking it up in an unsafe, casual matter.

Secondly, stop using this free weight when your form starts to deteriorate from fatigue. Again this is to avoid injury.

There are many ways you can use a kettlebell; the two-handed swing is the most common movement. Pick an appropriate weight and with the kettlebell between your feet, hinge at the hips and reach the arms down.

Don’t squat too much in the swing. Yes your knees will have a slight bend, but the body is a pendulum moving with the kettlebell. As the swing comes in rock back and your thumbs come into your groin. As you swing away squeeze your glute muscles and extend your hips in front and straighten your legs. All the while keeping your gaze up and back straight. This is great for building the posterior chain. That is a group of muscles including glutes (buttocks) and hamstrings; areas that have been weakened or deactivated by day-to-day sitting. The swing can help teach you to fire these muscles and correct muscle imbalances.

In the Russian style swing, your arms and the kettlebell don’t go higher than shoulder height. American style you will see the arms and kettlebell go overhead but that’s no longer the exercise, it then becomes an arm work out.

Kettlebells are a great cross training tool; for example making you a faster and more efficient runner. They can improve aerobic capacity, explosive power, dynamic balance and core strength.

I wrote about Tabata in an earlier newsletter; here’s a great Tabata workout: 20 seconds of swings and 10 seconds of rest for eight rounds, equalling four minutes.

If you try this or are interested in learning more about kettlebells such as different movements and workouts, reply or message me, I’d love to hear from you – Certified Agatsu Level 1 Kettlebell Instructor.