Carla S. - June 17, 2019
Should You Try A Kettlebell?
The kettlebell hype is real.. Read why.
ettlebells. The first time I saw them they looked like pretty coloured cannonballs with handles on them.
I was drawn to them, colourful weights that looked like they were innocent enough.
Then I lifted one and discovered — record scratch — they’re no lamington, they’re super heavy! Currently, they’re all the rage.
How can kettlebells improve your fitness and your body?
Kettlebells have been used for 100's of years.
Today they range from 3 to 60 kilos and are featured in exercise classes, gyms, and home fitness stores.
They work a few different muscle groups at a time. Holding a kettlebell engages your arm, leg, shoulder, back, and stomach muscles.
This helps to strengthen the muscles.
Using a kettlebell will also improve your posture. “With the weight in front of you, your back muscles have to straighten up more to counteract the force of the kettlebell pulling you forward,” quoted by Nancy Capparelli, Senior Physical Therapist at Harvard-affiliated Beth Israel Deaconess Medical Center.
Using a kettlebell also works on your balance and will improve it with regular use.
Should you try a Kettlebell?
Using a kettlebell is safe as long as you do the following:
Use the correct weight: “It depends on the person.
Someone who’s five feet tall and 90 pounds will typically use a lighter kettlebell than someone who’s six feet tall and 200 pounds,” Capparelli says.
Learn the proper technique from the beginning: “You need to know exactly what to do with the kettlebell and which exercises are appropriate.
Otherwise, you’ll increase your risk for injury, even with a lighter kettlebell,” Capparelli says.
We recommend using a wide handled kettlebell and also wear weight lifting gloves.
Exercises with Kettlebells for Beginners
- The farmer’s walk: Pick up one kettlebell on each side, pinch your shoulders down and back, and walk a distance of 10 meters four times.
- The kettlebell swing: Hold the kettlebell with both hands, arms extended down in front of you so the kettlebell hangs between your legs.
Lean forward, shift your weight onto your heels, and swing the kettlebell back between your legs.
Then stand up as you swing the kettlebell forward to chest height. Repeat 10 times.
- The suitcase carry: Pick up a kettlebell with one hand (like you’re carrying a suitcase) and walk a distance of 10 meters four times.
Keep straight and don't lean to the side: Repeat the exercise while carrying the kettlebell on the other side.
- The goblet carry: “Pick up the kettlebell with two hands and hold it in front of you as if you’re taking a sip from it,” Capparelli says. “Then walk 20 feet (10 meters) back and forth a few times.
That works your arm muscles, shoulders, biceps, and upper back muscles.”