Your Personal Trainer: Working out with kettlebells

So, recently I was reviewing and critiquing all of my past columns and I realized I haven’t really discussed actual workouts that much.

My initial thought was that there is no “one-size-fits-all” workout and each needs to be carefully tailored to the individual, taking into account a variety of factors — goals, time, current health, available equipment, and so forth. And given all of that, how could I possibly write about a workout?

Regardless of those variables, I can, however, discuss a type of workout, so as to possibly pique your interest in fitness. And today, I’m going to do just that.

We’re talking kettlebells. Heard of them? Good, you’re ahead of the game. If your reaction was, “kettle what?” then read on.

Disclaimer: This is not a column about cowbells or kettle corn , so if you misread the title, my apologies. Though feel free to pop some kettle corn and continue reading. And, please, don’t send me emails asking for “more cowbell” (that reference is for Saturday Night Live fans).

According to Wikipedia.com, the kettlebell is a cast iron or cast steel ball with a handle attached to the top. It resembles a cannonball with a handle.

A popular and vintage image of the kettlebell you might’ve seen would be the circus strongmen of the 1800s, wearing a tiger-skin loin cloth and lifting a large kettlebell high in the air.

Although there is actually a kettlebell sport, you’re most likely to find a few kettlebells of varying weights in the corner of your gym. If you’re going to attempt kettlebell training — and I personally recommend kettlebells — you should obtain some formal training and not just search for kettlebell exercises on YouTube, although that’s a great way to see what you’d be getting into.

Should you, or shouldn’t you? Well, there are a number of pros and cons to kettlebell training. Here’s a few to get you started:

PRO — Kettlebells are convenient and can be used inside or outside or even while on vacation. They’re easy to use and most workouts are designed for one kettlebell. On average, the recommendation is that men use kettlebells weighing between 26 and 40 pounds and women lift using 18- to 26-pound kettlebells.

Obviously, that’s just a suggested range and you can lift heavier or lighter than the average depending on your strength. Oh, don’t be surprised if, when searching for a kettlebell to purchase, you notice they’re labeled by weight in kilos — not pounds.

WARNING! I’m about to do some math… but not much. If the weight is listed in kilos (kg), just multiply that number by 2.2 to determine how many pounds (lbs.) it is. One kilo is equal to 2.2 pounds. An 8-kilo kettlebell weighs 17.6 lbs., while an 18-kilo kettlebell weighs just under 40 lbs.

PRO — Kettlebell exercises are simple and the instructions are basic. After you’ve watched a few videos on kettlebell exercises, you can always give it a try using a gallon bottle of milk or water. The handle, though, may not be quite big enough for an accurate comparison. And I’d strongly recommend water in case you drop the bottle. (FYI, the dog spilled the milk. That’s my story and I’m sticking to it!)

PRO — Variety. You can do a lot of exercises with just one kettlebell. Kettlebell exercises are holistic; therefore, they work several muscles simultaneously and can be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training (HIIT) than traditional weight lifting. (Remember, HIIT workouts build muscle and aerobic endurance and are an excellent way to burn fat.)

PRO — Right after your kettlebell workout you feel great!

PRO and CON - Typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders. But be forewarned, they can be dangerous to those who have back or shoulder problems, or a weak core, especially when performed without proper education and progression.

TIP: When performing kettlebell exercises, use a mirror and, if possible, a spotter (workout partner) or trainer in order to ensure your spine remains in a neutral position (no hunching or arching). Remember kiddos, safety first!

CON — If you’re looking to bulk up and put on some muscle, this may not be the workout for you. Adding muscle requires continually increasing the weight you’re lifting, which is easy to do with barbells, dumbbells, and machines.

CON — Expense. You may wish to purchase a couple of kettlebells of different weights (and they’re not cheap), so that when you become more adept at your workout, you’ll be able to easily increase your kettlebell weight. But overall, they are much less expensive than buying an entire rack of dumbbells or multiple plates for your barbells. So… maybe this should be a PRO.

CON — When telling friends that you’re enjoying kettlebells, they’ll think you’re talking about cowbells or kettle corn.

If you enjoyed reading this, then please visit www.HarryKFitness.com where you can find more fitness information, download my free workout e-book, listen to my latest podcast on Spotify and check out the Healthy Recipe page.

Have a fitness question? Send them to me, Your Personal Trainer, at PersonalTrainerQuestions@gmail.com and write ‘Ramona Sentinel’ in the subject line.