KETTLEBELL WORKOUT

Want Cut, Defined Muscles and More Strength and Endurance? Try a Kettlebell Workout!

There are all kinds of workouts designed to give you stronger muscles—from free weights and barbells to weight machines and resistance bands—but if you’re looking for that cut, defined look, try a kettlebell workout.

Actress Katherine Heigl keeps in shape using kettlebells even when she’s on location.  When working on the film, “The Ugly Truth,” Heigl sculpted and toned her muscles every day using her kettlebell and downloadable workouts from her L.A.-based trainer, Missy Beaver.

What is a Kettlebell?

These cast-iron weights are traditional Russian exercise tools that look a little bit like a cannonball with a handle.  Used by the Russian military and Special Forces as well as the U.S. military and law enforcement agencies, kettlebells are among the most efficient types of strength-training equipment.  Kettlebells can also improve endurance, agility, balance, and coordination. 

Why are kettlebells so effective?  The weight is centered below the handle, so when you swing a kettlebell, almost all of your muscles have to work to counter the momentum.   Used like a dumbbell, you’ll build strength lifting a kettlebell and also flexibility and core stability as you swing it.  Athlete use kettlebell workouts for conditioning and endurance, and kettlebell training can even provide aerobic exercise.

Selecting a Kettlebell

Kettlebells are available in a number of sizes, from 18 up to 100 pounds, and while you can work out using just one, experts recommend buying them in pairs.  Make sure you use kettlebells that are challenging to lift yet not so heavy that you cannot do several sets of repetitions.  Most women start with 18-pound kettlebells; if you’re fit and used to lifting weights you might go with two 26-pound kettlebells.

Kettlebell Workouts

You can do any exercise that you’d do with free weights with kettlebells, and if you add in a swinging motion, you’ll target the upper and lower body, and get some cardio benefits to boot.  The following exercises use one kettlebell, but you can try two if you’re super strong:

Kettlebell swing – Hold a kettlebell by the handles in and stand with your feet about shoulder-width apart.  Go into a low squat and then immediately stand up again, swinging the kettlebell up to shoulder height.  As the weight moves back down, squat again, swinging the kettlebell between your legs, making sure to keep your back flat.  Try 10 repetitions.

Pull and press (“snatch”) – Hold one kettlebell and stand with your feet turned out, shoulder’s width apart.  Put the kettlebell on the floor and then stand up by bending the knees, hips back, and lift the weight to chest height.  Then take hold of the sides of the kettlebell and lift it straight up above your head.  Lower it back to your chest and grip the handle before placing it back on the floor.  Aim to 8 to 10 repetitions.

Deadlift – Stand with your feet a little less than hip’s distance apart, toes turned out.  Put the kettlebell on the floor and squat to grab the handle in both hands; don’t go as low as you can, bend your knees just a little.  Then, with your weight in your heels, stand up, keeping your arms straight.  Go for 10 if you can.

Kettlebell Tips

• Always make sure you have a firm grip on the kettlebell.

• The more repetitions you do, you’ll tone your muscles faster and get an aerobic workout as well.

• Be careful not to use too much weight, especially when you start, as it can be difficult to control your moves using too heavy a kettlebell.

• Use very precise movements in a kettlebell workout because poor form can lead to injury.

More information on kettlebells from trainer, Missy Beaver, and three different level Kettlebell workouts with the DVD “Kettlebell Revolution,” are available at www.misfitla.com.

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Article Written By: Julie Mitchell; Julie is an accomplished writer from San Francisco who loves ballet, yoga, walking, cooking and reading. Her experience as a wife and mother of two lend to her articles and blogs for DivaVillage.com and VillageMAMA.com in the areas of wellness, fitness, beauty, parenting and food.