Kettlebell training

A kettlebell is a cast-iron or steel weight shaped like a ball with a handle. It originated in Russia as a counterweight for market scales and became a training tool there in the nineteenth century. Because its weight hangs below the handle, it can be swung as well as lifted, which combines strength work with cardiovascular effort.

What it trains

Kettlebell exercises use many muscles at once, particularly those of the hips, buttocks, back of the legs and trunk, together with the grip and shoulders. Swinging movements raise the heart rate sharply, so a short session is demanding. Kettlebell work counts towards the muscle-strengthening activity recommended on two days a week.

Choosing a weight

Kettlebells are sold in steps of a few kilograms. Beginners need a weight that can be controlled for ten or more repetitions with good form, which for many women is around 6 to 8 kg and for many men 10 to 12 kg; those already used to lifting may start heavier. A weight that is too light encourages lifting with the arms in movements that should be driven by the hips. One or two kettlebells are enough for a full programme.

Basic exercises

• Deadlift: the kettlebell is lifted from the floor between the feet by straightening the hips and knees, with the back flat. It teaches the hip hinge on which the other exercises depend.
• Swing: the kettlebell is swung back between the legs and driven forward to chest height by a sharp thrust of the hips. The arms guide and do not lift.
• Goblet squat: the kettlebell is held against the chest while squatting.
• Press: the kettlebell is pushed from the shoulder to overhead.
• Row: the kettlebell is pulled to the ribs with one hand, the other supported on a bench.
• Carry: walking with a kettlebell in one or both hands, which trains grip and trunk.

The Turkish get-up, the clean and the snatch are more complex movements and are best learned from an instructor.

Technique and safety

• The swing is a hip movement, not a squat and not a lift with the arms or the lower back. Learning it badly is the main cause of back strain.
• A few sessions with a qualified instructor repay the cost.
• Clear space is needed in front, behind and to the sides, on a floor that will not be damaged if the weight is dropped.
• Flat shoes or bare feet give a stable base; cushioned running shoes do not.
• A warm-up of at least six minutes comes first.
• A set is ended when form begins to fail.
• People with back problems, high blood pressure or a heart condition, and pregnant women, take advice before starting.

A simple session

Beginners can alternate sets of 10 swings with sets of 5 goblet squats and 5 presses on each side, resting between sets, for 15 to 20 minutes, two or three times a week with a rest day between sessions.

The principles of sets and repetitions are explained under strength training.