We Iron Out the Facts on Kettlebell Training

The Hottest Fitness Trend You Haven't Heard Of

-- By Nicole Nichols, Fitness Instructor & Health Educator

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Kettlebells were practically unheard of in North America until recently, but now exercising with a bowling-ball-shaped weight with a handle is the newest fitness trend. Used by fitness enthusiasts, collegiate athletes, and pro sports teams alike, more and more people are becoming curious about kettlebells. Here’s what you need to know.

What are kettlebells?
Kettlebells have been around for ages. Made out of cast iron, they’re cannonball-shaped weights with a single handle on top. Although they look really different from the free weights and machines that occupy most gyms, they are “one of the best and most efficient fitness tools you can use,” according to Henry Marshall, a NSCA-certified personal trainer and IKFF- and AOS-certified kettlebell trainer. Marshall explains that although kettlebells originated in Russia and continue to be popular in Eastern Europe, “American strongmen like Eugene Sandow and the Saxton Brothers trained with them in the early 1900s, too.”

What are the benefits of kettlebells?
The purported benefits of kettlebells appeal to people of all fitness levels, ages and genders. Somewhere along the way, says Marshall, “the fitness industry lost the real definition of ‘fit’ and replaced traditional full-body exercises with isolation exercises. Lately though, this cosmetic type of training is being replaced with movement-based training, which some call functional fitness training.” That’s what kettlebells provide, and individuals who want a more practical and traditional style of training are turning to kettlebells. Proponents of kettlebells, including Marshall, say that the benefits of kettlebell training are many. Kettlebells offer:

Full-body conditioning. “The body learns to work as one synergistic unit linked strongly together,” he says.
Big results by spending less time in the gym. “Because kettlebell training involves multiple muscle groups and energy systems at once.”
Increased resistance to injury
The ability to work aerobically and anaerobically simultaneously.
Improved mobility and range of motion
Increased strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky—a benefit that appeals to women and men alike.
Enhanced performance in athletics and everyday functioning
Major calorie burning (In a recent study conducted by the highly respected American Council on Exercise, participants burned approximately 20 calories per minute--that's 1,200 calories per hour.)

How do you start using kettlebells?
Most commercial gyms do not have kettlebells, but small boutique gyms and independent trainers offer group classes and individual instruction. The best way start using kettlebells is to find a trainer or instructor with a kettlebell teaching certification. The most common and reputable certifying bodies, which train kettlebell experts around the world, are:

American Kettlebell Club (AKC)
Canada's Agatsu and Kettlebell Training Academy
Art of Strength
Crossfit, which incorporates kettlebells along with other equipment and training techniques
International Kettlebell and Fitness Federation (IKFF)
Russian Kettlebell Challenge Academy (RKC)

Patty Scott, a SparkPeople member (ZORBS13) and Agatsu-certified kettlebell instructor, stresses the importance of getting personal instruction when it comes to using kettlebells. "With the popularity of kettlebells, a lot of people are learning the basics from DVDs and YouTube. I cringe at some of the instruction given on websites, even though the instructions come from extremely well-respected and certified kettlebell trainers," she warns. Scott, who was an experienced fitness professional and trainer long before she tried kettlebells, uses herself as an example. "When I first started using kettlebells, I sustained some nasty bumps and bruises. I cannot imagine what would happen to a person with less experience!"
Continued ›

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About The Author

Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health promotion and education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

MAGPULMOM

HOLY CRAP - the brands of "recommended kettlebells" are frickin' EXPENSIVE! I would love recommendations on some for a REALISTIC budget! - 6/11/2013 8:39:54 PM
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BANDOMOM1

I just got into this workout! I have been wanting to buy for some time now,I just got a 3 piece set at Aldi!!! for only $12!! I started that day, it is a super workout. I was sore at first, now I wake up at 5am and do a 1/2 hour. The set I am doing has a 5, 10 and 15lb. And watching tons of videos that are really easy and helpful. Good Luck all, this is a strength workout you can't pass up:] - 5/28/2013 10:44:24 AM
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GLORIAMAJDI

I started using kettlebells two or three years ago and I love the workout, but it is definitely for intermediate to advanced fitness levels...I haven't done it in a while because I am out of shape but I really enjoy it and hope to be able start up again soon. The DVD that I have is called "The Kettlebell Way." - 4/2/2013 8:51:41 PM
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KIMBRAW

I just purchased the Skogg system DVD from Amazon. I did the introductory lesson on Monday. The instructor seems to be very thorough about showing you the proper technique and the 5 DVD set takes you from beginner workouts to advanced/Warrior level workouts. - 4/2/2013 6:08:45 PM
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DJHUMPHREY

My husband bought me a 10 lb. kettle ball and I need a beginning video for it. Any suggestions? - 4/2/2013 2:51:07 PM
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I_M_LOSING_IT

I am in love with my kettlebell! I used to use free weights, but always hated them! Kettlebells are fun! I use Fitness Blender You Tube videos and I think they are great! Check them out! - 4/2/2013 12:28:50 PM
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THOUSTON1980

Found a free ebook that's kind of a beginners guide. Link is here
http://betterli
vinglifestyle
s.com/crossfi
t/go/crossfit
-changing-the
-way-we-see-fitness/.

Just started my 2nd week...and I hate burpees already! lol - 3/20/2013 5:37:40 PM
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SOLSTICESUN

I bought my set of kettlebells at this site for cheap. I also buy a lot of their nootropics for better creativity and focus. Check out the site, heres a link.

https://www.onn
it.com/kettle
bells/?a_aid=
Solstice - 2/22/2013 2:50:08 PM
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KNELSEY

Kettlebells are really big in the UK, The first time i did a kettle bell class i couldnt walk properly for a couple of days and I am reasonably fit. I absolutely love kettlebells and have toned up so much, at the moment i weigh the same as I did 10 years ago but am a dress size smaller than I was then and am sure it is down to kettlebells. one thing i did notice the day after a kettlebell class my weight would go up by a 1 lb the next day, which i assume is muscle but at the end of week i would weigh myself and had lost weight. 100% recommend kettlebells. - 1/26/2013 6:18:17 AM
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ASHPATCH11

I have always wanted to try one and for xmas my mother in law got me a 10lb one. I was going to jump on you tub or find a workout vid and go at it but now i am worried i will get hurt since i dont have a PT to help me and 2 i am worried it is too light and a waste of time. booo now i feel like i should just sell the thing. - 12/29/2012 12:06:50 PM
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ROBINBIRD1014

I had a kettlebell DVD by Jillian Michaels that sat unopened for over a year because the kettlebells were so pricey. Eventually, I found a 15 lb kettle bell for a great price at a Ross store. I think it was only $24 and it is great quality. It was worth the wait. I like working with it. - 11/7/2012 11:36:52 AM
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MSMOSTIMPROVED

I have been thinking kettleballs were out of my leauge and dangerous. I am leaning more toward at least giving it a try. Off to wacth windmill video first. - 10/20/2012 11:06:55 PM
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CHRIS3874

Like I am sure I posted earlier I do not think that there is anything that can be done with these things that cannot be done with dumbbells and dumbbells are cheaper. - 10/20/2012 10:30:55 PM
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JIBBIE49

Steve Cotter on YouTube is a top expert on the use of Kettlebells and well worth learning from. I love my Kbells and I'm 62. - 9/12/2012 2:04:03 PM
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JCS0103

The article states "Most commercial gyms do not have kettebells." That's not true. The YMCA's in my area do. Not only do they have them, but a Sports Conditioning class I've been taking at "The Y" regularly for a year--the instructor uses a kettlebell in his circuit.

And the YMCA is a major commercial gym. Even though they are a 401c3 and do other things, they are widely known for health and fitness. - 5/13/2012 2:35:25 PM
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