The Daily Balance

So even though I addressed the effectiveness of kettlebells in one of my first posts, I figured I’d bring them back into the conversation. After all, this is my blog…my rules

As a reminder, a “kettlebell,” or girya, is a traditional Russian cast-iron weight that looks like a cannonball or bowling ball with a handle. The kettlebell goes way back: the term first appeared in a Russian dictionary in 1704. Talk about a tried and true exercise!

Added bonus: Katherine Hiegel and Penelope Cruz swear by kettlebells, as well!

Now, if you really want to get the most out of 20 minutes working out, go with kettlebells. The exercises increase your heart rate, much like the standard cardio exercises, but also work every muscle group in your body. Here is a short list of workout equipment the kettlebell replaces: barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices and cardio equipment. So instead of spending thousands of dollars on lots of equipment, pick up a kettlebell. Without needed all of the traditional equipment, you’ll save tons of space, too!

A key piece of information to remember, courtesy of Dr. Jeffrey Tucker, a rehabilitation specialist: “kettlebell exercises are movement-based, not just lifting-based. You’re getting movement training with weight instead of weight training with single-plane movement. We’re not just trying to hypertrophy muscles like a bodybuilder; we’re trying to groove movement patterns throughout the body that are both strong and stable. ”

The reason I am bringing kettlebells back into the conversation is because the Mister and I are increasing our time spent with the kettlebells. After just ONE 20 minute workout, we are SORE, people! Honestly, I consider myself in pretty good shape (cardio and weight training several times a week), but these kettlebells are are whole different demon. The Mister is having trouble making it down the stairs without grimacing (sorry, honey!). If you want to work muscles that you didn’t even know existed, start a kettlebell program!

I recommend the GoFit kettlebell models. Why? Because they come with a super cheesy DVD, of course! Don’t roll your eyes. The first step in any kettlebell exercise program is nailing the proper form for the key moves. Each GoFit kettlebell comes with a tutorial DVD that walks you through the key kettlebell exercises.

Once you’ve got your form down, visit my favorite kettlebell site and try out some of their online routines — they are some of the best I’ve found! (and they incorporate jumping jacks, you cardio junkies!)

Some links with good training videos and tutorials:

http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_180_A_PageName_E_KettlebellExercises

http://www.bodybuilding.com/fun/kettlebells.htm

http://www.liftkettlebells.com/videos/kettlebell-video-gallery.aspx

If you search a certain move on YouTube, several great videos come up, as well!

Do you incorporate kettlebells into your current fitness routine? Why or why not? What are your favorite exercises? The Mister and I are currently putting together a routine and I could use some ideas! Would you guys be interested in our final routine we come up with?

19 Responses to “Work It – Kettlebells 101”

1. Becca said:

   I haven’t used kettlebells before just because I haven’t had any available to me – so thanks for all the info! I’d definitely be interested in hearing what your final routine is that you come up with.

   Posted on July 22, 2009 at 10:37 am | Reply
2. AnnQ said:

   Kettlebells are GREAT! I love doing Kettlebell Swings….they definitely get your glutes and legs!

   Posted on July 22, 2009 at 10:51 am | Reply
3. Mandy A said:

   This is awesome information! I have had a little experience with kettlebells. I work out at home with videos (have for five or six years now) and have one that works with only a 5 lb kettlebell. Even with that little of weight, it definitely works like nothing else I’ve ever done! Thanks for the reminder, I need to pull it out this week

   But I’d love to hear more about your routine, too!

   Posted on July 22, 2009 at 11:19 am | Reply
4. Sagan said:

   Great info! One day I will try kettlebells…

   Posted on July 22, 2009 at 11:22 am | Reply
5. K said:

   In all of my years of training (13 years I think?) I’ve never used a kettlebell! I had no idea what they were until the blogs introduced them to me!

   Posted on July 22, 2009 at 11:57 am | Reply
6. Mary said:

   I’ve been to two kettlebell classes. Both times I left completely sore…I feel it the most 2 days later. GREAT work out…and much more enjoyable, not to mention a better work out, than typical lifting.

   Posted on July 22, 2009 at 2:58 pm | Reply
7. Deva said:

   I haven’t yet used kettle bells, but I love reading about them. I currently am just a free-weight kind of gal

   Posted on July 22, 2009 at 4:20 pm | Reply
8. Jenny said:

   i’ve never heard of a kettle ball before! but if Katherine Heigel and Penelope Cruz use them then they must be legit — those girls are bangin!

   Posted on July 22, 2009 at 8:21 pm | Reply
9. Christina said:

   thank you thank you! i loveeee kettle bell! i go to kettle bell class at my yoga studio – talk about an AWESOME workout

   Posted on July 22, 2009 at 9:56 pm | Reply
10. Kettlebell said:

    Those who have have disproportionate hips, have risk of suffering from bone degeneration, back problems, joint aches, rheumatism. To achieve fat-weight loss, exercise is important. One can go for kettlebell exercises. Various exercise can be performed with kettlebell. It helps to get fat reduction and taut muscles. And it is great for hip training.

    Posted on July 23, 2009 at 7:22 am | Reply
11. Thankful Thursday - I want to hear from YOU « The Daily Balance said:

    [...] back into the swing of things with the [...]

    Posted on July 23, 2009 at 8:43 am | Reply
12. Marie said:

    Absolutely spot on info.

    I too was under the delusion I was in reasonable shape, using my stepper and resistance bands between 30-40 mins at least 3 times a week after a nasty fall a few years ago.

    A couple of free video’s from Youtube and only a 5lb kettlebell soon put me straight. Everything hurt! Worst still I discovered my flexibility had gone, despite endless stretching.

    But, just a few weeks on, I’m really starting to feel the benefits. I’m a fan. I LOVE my kettlebell

    Posted on September 17, 2009 at 5:00 pm | Reply
13. Work it - Fitness news and resolutions… | The Daily Balance said:

    [...] Keep up with my kettlebell routine, doing it at least twice a [...]

    Posted on December 30, 2009 at 10:48 am | Reply
14. News to Note | Live Fit and Sore said:

    [...] Work It – Kettlebells 101 | The Daily Balance. Kettlebells are great. This is a great 101 about them in general and how to use them. [...]

    Posted on January 25, 2010 at 9:12 pm | Reply
15. Kath said:

    Thanks for the info!!

    Posted on February 1, 2010 at 3:26 pm | Reply
16. Thankful Thursday | The Daily Balance said:

    [...] Kettlebell workouts, because they provide a HUGE workout without taking a lot of time [...]

    Posted on April 8, 2010 at 8:40 am | Reply
17. Work it – Fitness Round up | The Daily Balance said:

    [...] all know how much I love my kettlebells! He’s an article reviewing different [...]

    Posted on May 5, 2010 at 9:38 am | Reply
18. Lexie said:

    This post is super helpful! I have a kettlebell but know very few moves.

    Posted on May 19, 2010 at 11:42 am | Reply
19. Lisha Molina said:

    I do not know what I was performing prior to kettlebells, possibly squandering loads of time and not getting as fit as I may possibly have been.

    Posted on September 13, 2010 at 2:08 am | Reply