Kettlebell Fact Sheet
Kettlebell!
What are kettlebells?
Basically a kettlebell is a bit like a cannonball with a handle, they come in various weights from 4kg-100kg to suit different purposes, aims and abilities. (see below chart to identify the right kettlebell for you)
Where do they come from?
Most sources agree that kettlebells originated from Russia. The Russian military use them for developing functional athletic strength in their soldiers which unlike conventional weight training, keeps them toned, flexible and strong rather than strong and bulked up. This said, kettlebells were popular as early as the Victorian age in Britain among traditional strong men and Northumberland wrestlers.
What do you do with them?
One of the most time efficient exercises is the double arm swing (imagine sitting down and up on imaginary chair whilst swinging one between your legs) this works 80% of muscles and gives you a simultaneous cardio workout. Other exercises are similar to those practiced with dumbells (clean, jerk, press, snatch) and more adventurous windmills and turkish get ups.
Caroline who trains daily says
“I love that I can do short 10 minute bursts which fits my lifestyle and gives me results”
What are the benefits of kettlebell training.
- You can train anywhere. A kettlebell is a portable gym in your own home.
- It’s time efficient. As little as fifteen minutes a day can produce substantial results.
- Kettlebell training produces lean muscle mass and burns off fat leading to a stronger but leaner toned figure.
- It builds muscle faster, stronger and with endurance.
- Improves balance, co-ordination and flexibility.
- Develops explosive power for sports or martial arts.
What weight kettlebell is right for me?
8kg General and cardio exercise for women starting out in fitness
12kg General and cardio exercise for women used to training but new to kettlebells
16kg For athletic women, cardio for most men or strength training for men starting out in fitness
24kg General and cardio training for athletic men and strength training for most men.
32kg Strength training for fit athletic men, general and cardio training for serious athletes
What’s been said