Get Started with Kettlebells
Build lean muscle fast with the 300 year-old method that originated in Russia: kettlebells.
Often referred to as a hand-held gym, A kettlebell is a ball of cast iron with a handle that has the potential to whittle you into the best shape of your life.
Here's how to get started:
Learn from a certified kettlebell instructor
A KB is an awesome tool for building strength, but only if used correctly. A certified instructor will show you how to use it safely and effectively. If you have a personal trainer, don’t assume he or she knows how to use one. Jillian Michaels, the trainer from The Biggest Loser, is a perfect example. With all of her experience working with clients and various exercise modalities, she incorrectly demonstrated a KB swing to millions of TV viewers. Rather that engaging her butt and hips during the swings, she did squat-lifts. There was no actual swing in her “swing.” She was using a very light KB which allowed her to use back strength to lift it overhead. If she had been using a heavier weight, she could have injured herself.
Use the appropriate weight
Kettlebells come in a wide range of weights. Since they originated in Russia, they’re traditionally measured in poods. One pood is equal to 16kg (36lb). The growing popularity of KBs has resulted in lighter weights that are more appealing to women and beginners. Unfortunately, the lighter weights have created a watered-down version of this training method. Doing swings with a 5-pounder is in no way equivalent to doing swings with a full pood of 36 pounds. However, starting with a lighter weight with the intention of increasing the weight makes good sense. I personally started with a 10-pounder for my home workouts and worked my way up. The increase in strength happens quickly. I noticed 10 pounds felt too light after about six workouts. Bruce Weber, the creator of The Extreme Kettlebell Cardio Workout DVD, recommends the following weights:
Women: 18lb or 26lb (8kg or 12kg)
Men: 35lb or 44lb (16kg or 20kg)
Your kettlebell instructor will determine your starting point by assessing your strength. The weight should be heavy enough to challenge you, not overwhelm you. If you are given a kettlebell that is too heavy, ask for a lighter one. I say this because my first kettlebell class resulted in major bruises on my wrists from doing snatches incorrectly with a 26-pounder. If I hadn’t switched to 18lb, I could have gotten injured (instead of just waking up very sore the next day). Listen to your instructor while also listening to your body. As you get stronger—and you will—your instructor will increase the weight you’re using and encourage you to challenge yourself.
Be careful tossing your KB around
Always use kettlebells responsibly. Whether you’re at a gym or at home, make sure you have plenty of space around you. Be aware of KB etiquette and give others their space too. Ideally, once you have a routine, hoist your ball of cast iron around outside in your yard.
