If you've always felt intimidated by free weights at the gym, exercising with a kettlebell could be the answer to your strength training problems. Kettlebells, which look like balls with handles on top, come in a variety of weights and are hugely versatile for people of every ability.
"What sets kettlebell training apart from traditional gym training is its ballistic and its full body integration approach to muscle training," says Kevin Bartman, an Ottawa-based personal trainer who is certified in kettlebell exercises. "Where traditional training isolates and targets specific muscles, kettlebell training teaches you how to use your whole body as a single unit efficiently to complete tasks."
He finds kettlebells are particularly effective for women who don't want to bulk up, thanks to the different combinations and the use of the full body, as opposed to focusing on specific muscles.
Bartman promises a regular routine of kettlebells at least two to three times a week, combined with healthy eating habits, proper hydration, adequate sleep and stress management, "can change your life." The benefits to be gained are just as impressive. They include everything from weight loss to increased endurance to better posture to superior sex (that one is thanks to learning efficient movements).
Bartman has put together a list of kettlebell exercises with simple descriptions for easier understanding (complete with how to hold a kettlebell properly). Remember, seek out a trained professional if you're interested in really putting kettlebells to the test.
A Sample Circuit
Healthy Beginner
3-6 rounds, 3 minutes each:
30 seconds Kettlebell Pass Arounds to the right
30 seconds Kettlebell Pass Arounds to the left
60 seconds Kettlebell Swings
15 seconds Kettlebell Pass Around to the right
15 seconds Kettlebell Pass Around to the left
30 seconds Overhead Kettlebell Presses
Intermediate Circuit
5-8 rounds, 4 minutes each:
30 seconds Alternating One Arm Swings (switch hands every rep)
30 seconds Left Arm Press
30 seconds Right Arm Press
30 seconds Alternating One Arm Swings
45 seconds Right Side Snatches
45 seconds Left Side Snatches
30 seconds Overhead Press/Push Press(if needed)
Kettlebell Exercises
How To Pick Up A Kettlebell:
With the bell placed between your feet, squat down, maintaining an inward curve in your lower back. Feel for the bell as you keep your face pointed forward (looking down will round your back). Grab the bell and squat up.
The Rack Position:
The rack is a position to park your kettlebell while taking a break or in transition to and from overhead exercises. With an overhead grip, hold your kettlebell against your chest. Cradle it between your forearm and your upper arm. Your arm should be tight to your ribs and you can lean back so that you and the kettlebell are collectively centred over your hips.
Overhead Grip:
Most overhead exercises make use of the same grip. In an overhead grip, the handle should slant down at a 45-degree angle towards the bottom corner of the butt of your palm. This secures the weight square above your forearm.
Kettlebell Pass Around:
This one is easy. Swing your kettlebell around your body, switching hands in front and in back. This is so easy that people start to daydream and in not paying attention sometimes drop the bell. The simple solution to pay attention and not daydream. Always end the exercise with both hands gripping the handle in front.
Swings:
Swings are powered primarily through your hips. Your arms should remain loose during your swings (think of your arms as a string tethering the kettlebell to your body). Bend sharply at your hips as you reach back with your butt. At the same time, swing the kettlebell through your legs behind your butt. Keeping an inward curve in your lower back throughout, thrust your hips forward into a solid standing position. The kettlebell should swing forward while the arms loosely follow. Squeeze your quadriceps, but, abs and upper back to prevent bending backwards.
One-Arm Swing:
The form for this exercise is identical to the two-handed swing, but you only do it with one arm. You can follow with your free arm or keep it out to your side. Keep abs and butt tight to avoid twisting at the spine.
One-Arm Swing Switch:
To switch hands, place the new hand overtop of the swinging hand as you reach the top of the swing. At the top, grab the handle with the new hand as you let go with the swinging hand. Descend and continue with the new hand. This is the most efficient way to switch arms for all one-handed kettlebell exercises. Keep your circuits fluid, boys and girls!
Kettlebell Press:
Grab the kettlebell upside down, gripping the handle and supporting the bell with your thumbs and index fingers (like you're holding two guns). Standing firm, press the kettlebell above your head and back so that your arms are beside your ears. Keep your shoulders down away from your ears.
Kettlebell High Pull:
The high pull can be a confidence building block to prepare you for a more complicated exercise called the snatch. The high pull begins the same way as a one-arm swing. As you thrust your hips and begin to propel the kettlebell forward, gradually pull the bell in. As the kettlebell moves above shoulder height, finish pulling into a row by retracting your shoulder blades. Your shoulder should stay packed (down). Follow the reverse path on the way down.
Kettlebell Snatch:
The snatch begins the similar to a high pull. An exception is that you keep your arm in and keep closer to your body. At shoulder level, drop your elbow under your wrist and drive your hand up into the overhead grip. Now continue driving the kettlebell like a one-arm press into the press finishing position. On the descent you can divide it into a press and clean descent or you can simply reverse the snatch pattern.
Kettlebell Cleans:
Before you do any overhead exercises, it's best to learn how to do a clean. Cleans start the same as a one arm swing. As you thrust your hips forward, bend your elbow and keep the bell closer to your body (than you do during a swing) while turning your thumb forwards. Just before the top, thrust your hand up into the overhead grip and ease yourself into the rack position.
One-Arm Kettlebell Press:
Start in the rack position. Stand solid throughout. With an overhead grip, drive your kettlebell above your head. Lock out with your elbow and finish with your arm beside your ear. Keep your shoulder packed (down). Fight pressure to rotate your spine by tightening your abs and butt.
Kettlebell Push Press:
A push press is an easier variation of the kettlebell press and one arm press. You can assist your press by doing a partial squat. Thrusting your legs on the way up will build the momentum of your kettlebell. By sharing the load with your legs, your arms don't have to work as hard.
Kettlebell Windmill:
Start in the one-arm press end position (arm and bell above your head with overhead grip). Turn the opposite foot 45-degrees outward. It is important to look up at the kettlebell and keep your elbow and knees locked throughout the exercise. With your free hand on the inside of your opposite leg, push your same side hip out as you lower your hand down towards the ground. How far you go depends on your flexibility and comfort level. Return to the top following the same path.
Easier versions to prepare you for the overhead windmill include:
- Having a kettlebell in the lower hand instead of the overhead press.
- Doing a windmill without weight(empty hands).