Q: How do I use kettlebells in my workout routine?

A: Kettlebells, while a very popular training tool today, have been around for about 350 years. Though similar to dumbbells, they can be used in many unique ways to train every muscle group in the body effectively. Some common movements are kettlebell swings, lunges, squats, clean and press and rows. If you attend a kettlebell training session you will often observe instructors and trainees swinging the kettlebells in an effort to use heavier weights. This is both dangerous due to the pressure placed on the tendons and joints because of the momentum and ineffective because the effort is reduced on the muscles.

The ideal way to use kettlebells is with a deliberate, steady motion. This concentrates the resistance on the muscles being worked.

A basic workout is as follows:

Kettlebell swings

Clean and press

One-handed rows

Clean and squat

Figure 8’s

Triceps extensions

Curls

This regimen uses all of the body’s major muscle groups in a functional way, which mimics the natural movements of the body. This coordinates the body’s muscles with each other, leading to better health in daily life and increased performance in sports.

Begin by using both hands with one kettlebell for all of the exercises and after training for a month or so begin to alternate between sessions using two hands and one-handed exercises.  By using one-handed movements, you will be able to concentrate more on each arm or side of the body, which is beneficial. 


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