Things You'll Need:
- One or Two Kettlebells
- Instructional Video or Personal Instruction
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Step 1
Give some thought to choosing your kettlebell. You will want to be able to increase the weight as your fitness level improves. Kettlebells come in a variety of weights. You can purchase kettlebells that allow you to adjust to your fitness level, using stackable weights.
Kettlebells are steel balls with steel handles. Weights range from 4 pounds to 100 pounds. Given the variances, you can easily imagine the discouragement (and injury potential) if you do not choose your kettlebell carefully. This is especially important for beginners. -
Step 2
Take time to learn specific exercises. Here is where an instructional video, book, or personal trainer is needed. Kettlebells target the abdomen, chest, arms, shoulders, lats, quadriceps and hamstrings, and each exercise is specific to target large muscle groups. When you use a kettlebell, other muscles engage naturally, providing overall toning and strength.
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Step 3
Learn a variety of exercises. Kettlebells are meant to be swung, snapped and lifted with the joints of the arms locked in place. Swinging the kettlebell then lifting overhead provides a strengthening cardio aerobic workout. You can hold kettlebells and perform lunges, use one, and flip it for agility and strength, or use two at a time for a variety of exercises, standing or lying down. In essence, you can freestyle. Kettlebells are heavy balls with a handle--imagine the possibilities.
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Step 4
Start out with a low weight kettlebell. Focus on learning how to use a kettlebell for exercises that target your waist, thighs, hips, arms or any area where you need strength and toning. There are a variety of resources available to learn how to use a kettlebell for strength and endurance, target trouble spots and to improve cardio aerobic fitness.
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Step 5
Start slowly when you learn to use a kettlebell. Learn to perform basic exercises at first, in order to avoid becoming overwhelmed. Start with a beginner DVD, or watch one of the many videos available from kettlebell trainers found on the Internet to learn how to use a kettlebell.
