Kettlebells—those hand weights that look like teakettles—have been picking up steam lately in gym classes and personal-training sessions. But are these cast-iron weights a best-kept fitness secret or an injury waiting to happen?
How they work
Most kettlebell workouts start with a few warm-ups sans the bells to get your joints ready for swinging. Then, using a bell of usually 15 pounds (they range from 8 to 90 pounds), you do a combination of static strength moves (like shoulder presses, squats, or rows) and active ones (swinging the bell with one arm from between your legs to above your shoulders, for example); you end with stretching. Some class instructors keep your heart rate up by having you swing the bell constantly while doing simple dance steps. You’ll actually use the bells for about half of a typical hour-long session.
The bottom line
If you don’t mind taking a little time to learn the right form, kettlebells offer a variety of challenging, full-body moves both in classes and during personal training. After my session, I could feel the results in my legs, core, and arms.
Kettlebell workouts can definitely take the place of your regular strength-training routine. Classes are a good option if you can’t spring for a one-on-one session (about the same price as any hour with a trainer), though you’ll need to take a beginner class or get form pointers from the instructor ahead of time. Also, it’s best to use lighter weights during your first few classes.
The cost
A few years ago, kettlebells could go for more than $100—but now you can get them starting at around $30, depending on weight. If you don’t want to buy your own, check with your local gym for classes and personal-training sessions; several Equinox clubs across the country offer kettlebell classes.
Contributing Editor Gina Lombardi, host of FitNation on Discovery’s FitTV, is a personal fitness coach in Hollywood and is certified by the National Strength and Conditioning Association.
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Comments (7)
I use a kettlebell for my day to day training. It’s pretty fun compared to dumbells. It takes some time to learn correct swingging technique but after you learn that it’s fun, easy and effective way to train your body. I recommend it to all who train at home.
Well, everything can be an injury waiting to happen if not used appropriately. To me those things look pretty safe and easy to use.
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I know that kettlebells work best for me. I have much better movement,power and have gotten rid of my aches and pains. Plus I’m strong as an ox but lean.
Sandy
I have taken kettlebell classes at Roland Semprie Rosedale now for 2 months once a week. I have totally noticed a difference in my arm stength and my endurance. At first when I started I thought’There is No way I will be able to do what the instructor is doing no matter how long I train’
but I was wrong. I am slowly builing strength every where in my body from training at Rolands. I totally recommend the Kettle Bell class at Roland Semprie Rosedale.
The Kettle Bell Class at Roland Semprie Rosedale is Killer awesome!!!!!!!!!!!!!I get one on one personal help with the kettle bell and learn all kinds of amazing techniques.
Personally I love training with a Kettlebell instead of a dumbell. It’s much more fun and I really think it’s more effective at building muscle strength. I want strength but without putting on too much size so I combine Reflex Colostrum supplements with a daily Kettlebell routine.
Cananyone advise me if kettle bells are recommended for people with arthitis. Cheers