Once primarily reserved for bodybuilders and athletes, weight training is now a common practice. Some use weights to create bulk, but a growing number of fitness buffs are using them to build lean muscle and burn fat. Barbells and dumbbells are still the most common types of weights used, but the kettlebell has also become quite popular.

Kettlebells are weights that look similar to a bowling ball with a suitcase handle. Made of cast iron, they come in sizes ranging from 8 pounds to over 100. The kettlebell originated in Russia, and has been in use there for many years. But it has only recently achieved popularity with athletes in the United States. Use of the kettlebell is spreading rapidly, however, and gyms and personal trainers are beginning to develop kettlebell programs.

How to Use a Kettlebell

Kettlebells can be used similarly to barbells. But they have unique benefits that can be achieved by doing exercises developed exclusively for kettlebell training. These include:
  • Renegade row - In this exercise, you hold onto two kettlebells while in the top position of a pushup. You then lift one kettlebell, hold briefly, then lower and switch arms.
  • Windmill - Lift the kettlebell overhead with one arm. Lock out, bend, and turn your feet out at a 45 degree angle from the working arm. Lower your body until your non-working hand touches the floor. Hold briefly, and reverse back to the starting position.
  • One-Arm Swing - Place the kettlebell between your feet. Bend your knees and push back with your buttocks so that your back is flat. Swing the kettlebell back between the legs, then quickly swing forward until the kettlebell is straight out. Let it swing back between the legs and repeat.
Learning to use a kettlebell is best done with personal instruction. There are videos available online and in stores, but it is advisable to work with an experienced trainer. Form is very important in avoiding injury when training with kettlebells, and someone who is experienced with this kind of exercise can give you feedback and work with you until you get it right.

Advantages of Kettlebell Training

Kettlebell training provides numerous benefits. It does a wonderful job of strengthening and toning the shoulders, hamstrings and arms. It is great at boosting the metabolism, making it much easier to lose weight. It also improves flexibility. And for those who are not interested in bulking up, it does not overdevelop the muscles.

It is difficult to find kettlebell trainers in many areas, because intense one-on-one instruction is required. But if you want to build strength and muscle tone, seeking one out is well worthwhile. Kettlebells are compact and versatile, making them the weight training of choice for many.