Kettlebells for Beginners

Because of their unique shape— sort of like a bowling ball with a handle attached—kettlebells are able to incorporate a much larger range of motion than other methods of weight training, while also working in some cardio because of all the swinging. Studies show kettlebells can provide a higher-intensity workout than more traditional  weight-training routines in a shorter amount of time. Plus, a kettlebell workout can burn up to 20.2 calories per minute (that’s about as much as running at a 6-minute mile pace!). Researchers believe this faster calorie burn is due to the total-body movements performed when kettlebells are used in an interval-training routine. Kettlebells also employ more “everyday” ranges of motion when compared to traditional dumbbell movements, helping to build strength in muscles that are used naturally in daily wear and tear. Plus, they’re able to not only work the larger muscle groups, but also the smaller “stabilizing” or gripping muscles (like those in the arms and hands).

For anyone from novice gym-goers to advanced lifters, kettlebells can be a good way to add variety to a strength-training regimen. Plus, research suggests the explosive movements of kettlebell training can also help reduce neck, back, and shoulder pain among adults who had complained of pain before training^[2]. Another study suggests kettlebell training can also be effective in rehabilitation programs with injured athletes because of the weights’ ability to help build functional strength and power^[3].

But finding and getting started with kettlebells can be hard— and sometimes dangerous!