If you haven’t heard of kettlebells yet, you must have been hiding under a…dumbbell. Kettlebells are one of the newest pieces of exercise equipment to hit the US and are growing rapidly in popularity because of the results they help others achieve in very little time.

For those in the know, kettlebells are new to the US, but they are not new by any means. In fact, kettlebells have been around for HUNDREDS of years. They were basically unknown in the West sans some pictures of strongmen using them in the last 1800’s and early 1900’s until exercise specialist and Russian ex-Special Forces member Pavel Tsatsouline re introduced them around 2000.

Kettlebells look like bowling balls with handles. They are effective because you have to actively move the weight through space in both linear and non linear ways that will help you work your entire body with just about every exercise. Below are 3 basic but VERY effective exercises that you can do with kettlebells to help you get ripped, strong, and dramatically increase your cardiovascular endurance as well.

The Kettlebell Swing-This is the core exercise done with the kettlebell. It basically involves your holding the handle with two hands and swing the bell through your legs and then thrusting forward with your hips to swing the ball up to eye level or just overhead. This exercise will work your ENTIRE body and is deceptively effective. Newbies will realize this the very next day…I promise.

The Kettlebell Clean-The clean is a popular power lifting move, but done with the kettlebell, you will be forced to stabilize the side of your body opposite of where the kettlebell comes to rest. You will use your lower body to power the bell up, and your arms to a lesser degree. This makes the kettlebell clean a super cool core movement. You can bring the bell up from a dead rest, or clean it from a swing. In either case, you will bring the bell up to rest on your forearms and tight to the body as if you were chambering your fist to throw a punch. Then, bring the bell back down to either rest, or swing to the other side.

The Kettlebell Snatch-I know you have heard the squat called “The king of exercises” but after you knock out a couple of kettlebell snatches with a decent weight, you may want to crown a new ruler. This movement involves thrusting the kettlebell from the ground straight overheard, and then bringing it back down again. The kettlebell snatch effectively incorporates almost every muscle in your body, and if done for reps, will have you dripping in sweat and breathing like a dying dog in no time. You might be surprised that one round ball looking piece of equipment can do this to your body. Make no mistake, the kettlebell is EFFECTIVE.

Now that you have a bit of understanding about these exercises, DON’T DO THEM! Well, that is until you can do at least an initial session with a certified kettlebell instructor. Because of the ballistic movement required for kettlebell lifts, it is easy to injure yourself if you don’t know what you are doing. Once you get familiar with the kettlebells though, you won’t ever want to put them down again!

By: Emile A. Jarreau

About the Author:

I am Natalie Pyles, owner of  Kettlebell Kittens Workout in Phoenix, Arizona and creator of the “Art of  KettleBell training the Core and more” workout series.  I’ve seen, studied, and used almost every quality fitness tool and worthless infomercial gadget introduced to the marketplace over the last couple decades.  Quite a few of them get regular use at Golds Gym… but I’d need three times the gym space to hold what’s been tossed in the dumpster out back!

I’m quite open-minded and will try just about anything with my clients.  After all, mainstream folks need variety more than anything to stay motivated.  We use bands, barbells, medicine balls, rings, punching bags, dumbbells, stability balls, spinning bikes, bosu balls, and about a dozen other fun tools.

My favorite tool (and the core of most of my training) is now the kettlebell.  A kettlebell looks like a cannonball with a suitcase handle welded to the top.  It’s a hunk of iron with a long, rich history that is virtually unknown in America.  Kettlebells have been used for centuries in Eastern Europe and are beloved for the strength they impart.  The kettlebell might seem completely unfamiliar to you… but think back to early childhood.  Most people have a fuzzy recollection of the circus strongmen in Bugs Bunny cartoons tossing them about.  Are you with me now?

I was originally drawn to the kettlebell because of its simplicity and unique shape.  It is an undeniable chunk of iron.  I can’t imagine anyone hanging the “infomercial gadget” sign on a kettlebell.  This is clearly a serious strength tool.  As I began to study this simple, utilitarian looking implement, I discovered a deeper training philosophy surrounding its historic use.

For hundreds of years, kettlebell use has focused on muscle integration rather than isolation.  Nearly every drill recruits multiple muscle groups to work in unison.  The body is trained as a whole and particular emphasis is focused on the core and back muscles.  Isn’t it interesting to see the “new” paradigm in American fitness shifting to a radical “new” philosophy of functional training?  Kettlebells represent functional training in its purest sense… and have been doing so since before the discovery of electricity.

You don’t technically even need a kettlebell to experience some of the philosophy surrounding it.  The variety of kettlebell drills is staggering.  Many of the more advanced drills simply aren’t possible to perform with a dumbbell.  Two of most basic, fundamental drills can be (to some degree) experienced with a dumbbell if you haven’t purchased a kettlebell yet.  To avoid turning this introductory article into a novel, I’ve prepared 5 short videos of a fellow fitness expert demonstrating the kettlebell swing and Turkish getup.  Please watch each in its entirety.  Then grab a dumbbell and give it a try.  The swing will certainly feel awkward compared to using a proper kettlebell… but you should get the idea.

I recommend you then purchase a kettlebell or two and watch this training zone for future tips and articles.

View all article campanion videos at http://fitnesselements.blogspot.com/

By, Natalie Pyles

Health & Fitness Expert, Functional Fitness Specialist, Author, & NSA Speaker

By: Natalie Pyles

About the Author: