Anyone For Kettlebells?

Having recently torn my bicep tendon, I’ve had to implement new forms of torture to my training. Actually it’s not new forms, but stuff I’ve neglected for a while. I’d got kind of bored with it, but not having much else I can do with a gammy arm, I’m back swinging kettlebells, doing pistols, sprints and just about anything you can do with one arm!

This shift of focus has prompted some questions about kettlebells and how they can help lose weight or tone up. So is there something magical bout this metal ball with a handle?

No.

It’s still just a lump of metal, just a different shape to what most people are used to with dumbells and barbells. However, the unique shape allows for a variety of exercises that can’t be done with a dumbell (or barbell) and also gives a different slant to those exercises that can be done with either of those things. Doesn’t mean it’s better, just different.

The basic foundation exercise with a kettlebell is the swing. Excellent for developing the back, glutes and hamstrings. Using these large muscles for a consistent, repeated effort really gets the heart and lungs going (otherwise known as “cardio”). You’ll probably notice your abs working too, especially on heavy swings (similar to a Bums, Tums and Thighs class).

Snatches, Clean & Press, Turkish Get Ups, Figure 8’s and Windmills are all basic exericses that work the whole body, including the mid-section, or “core”. Again, nothing magical about these exercises but kettlebells lend themselves to them and the set/rep/time schemes can easily be manipulated to produce the effect that you want.

Let’s say you want to lose fat. High rep, sustained efforts using big muscle groups (swings and running on the spot) for 10 mins will provide a great workout for a beginner. You don’t need any specialist knowledge and can do it just about anywhere. Using pairs of kettlebells you can do thrusters (front squat into overhead press) and bent over rows for a full body workout.

Combining resistance training with your cardio produces a much more potent effect on your metabolism, keeping it raised long after you’ve stopped working out. And by doing this and building muscle you’ll use more calories when you’re NOT in the gym or working out. If you search on Google Images for “kettlebells women” you’ll see some, erm, “demonstrative” physiques of what can be achieved with these types of workouts (I did do a check of “kettlebells men” but the results weren’t nearly as interesting believe it or not!) Rest assured though guys they work the same for you too!

If the weather’s bad, you can even use them indoors, although if you worry about breaking something (it won’t be your kettlebell) and want to get the most out of them, I suggest you use them outdoors. It gives you an option if the weather’s bad

So, what’s good about kettlebell workouts? Well if you want a simple effective workout, that melts away fat, tones and defines your muscles, boosts your fitness, builds your strength and can be done in less than an hour a week, then buy a metal ball with a handle.