How to Get Fit with Kettlebells

A few days ago, a friend of mine sent me a photo of a kettlebell she had just bought and asked me how much she should tip the delivery person for dropping it off at her front door. I was going to respond and say that the tip she should offer was something like "Did you know you just got a great workout carrying that up the sidewalk?" But ... I refrained from being that guy yet again.

Even so, the exchange did reminded me that kettlebells are an awesome fitness tool that everyone—yes, even delivery people—can benefit from.

What is a kettlebell?

A kettlebell is a weight that resembles an old-timey cast-iron kettle (hence the name). But I have also seen it referred to as a "cannonball with a handle."

I've seen kettlebells referred to as 'cannonballs with handles.'

Legend has it that kettlebells were originally used by Russian strongmen. The history is somewhat unclear, but according to Kettlebells USA, the Russian Kettlebell as we know it today originated approximately 350 years ago. The first appearance of the word in a Russian dictionary appeared in 1704.

The Russians measured items in “poods” back then. A pood is 16.38 kg or 36.11 pounds. This unit of measure can be traced back to the 12th century, but you may still hear people use this term if they are serious kettlebell nerds ... I mean, enthusiasts. For our purposes, I'll stick with more modern terms. 

Kettlebell benefits

Kettlebell sizes usually range from about 4 pounds to 175 pounds, but because a kettlebell is shaped differently than a dumbbell, a 4-pound (or 1.8 kg) kettlebell can effectively feel a bit heavier. This is because the kettlebell’s center of mass is often extended farther out from your body, which is why kettlebells can be so effective at improving your strength, balance, and power.

Also, kettlebell exercises usually involve some momentum. Working out with something that swings and gains momentum means you work your entire body, including your stabilizers and primary muscles.

Because executing kettlebell movements involves leverage and a little bit of balance, kettlebells engage several muscle groups at once, not to mention engaging your concentration and coordination. This makes kettlebells extra beneficial. It also explains why they demand more focus than other resistance training methods. 

Due to their relatively small but incredibly dense size—as the delivery person demonstrated to my friend—they're pretty portable. You can take them to a park or even on a road-trip with the added bonus that anytime you move them from place to place, you're getting a workout!

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