How to Use a Kettlebell for Exercise

The Russian kettlebell is a round cast iron weight attached to a handle. For centuries, Russian athletes have used the kettlebell to improve all areas of fitness, from cardiovascular endurance to weightlifting bulk. Today, trainers and athletes all over the world consider the kettlebell an indispensable part of their training routine.

Difficulty: Moderately Challenging

Instructions

1. Read up on the topic. Because the kettlebell has been a mainstay of professional Russian training, there is a wealth of sports science literature about how to use the kettlebell. There are kettlebell exercises for literally every major muscle in the body so look to Bodybuilding.com or Dragondoor.com to get some exercise ideas.

2. Start to swing. One of the most valuable aspects of a kettlebell is that, unlike dumbbells or barbells, you can swing it. Exercises that require swinging the kettlebell from between the legs or in large upper body arcs train muscles to work functionally and seamlessly with each other and, in doing so, maximize your workout potential.

3. Target trouble areas. The kettlebell's size and shape allow you to use it to target difficult muscle groups such as the rotator cuff. Think about your back, midline, joint muscles and balance muscles when you use the kettlebell so you make good use of its shape and slightly awkward weight disposition.

4. Use different size kettlebells. You can find high quality kettlebells that range in weight from a few pounds to over one hundred pounds. Buy a range of kettlebell weights so that you can target different muscles in different weights. Also, grip more than one kettlebell at a time in each hand to improve coordination and tensile strength.

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