KETTLEBELL TRAINING

Kettlebells are solid, spherical cast iron weights with a handle over the top (similar shape to a kettle, but without a spout). They are available in a variety of sizes from 4kgs upwards, making them accessible to anyone regardless of strength or skill levels. Developed by the Russians several hundred years ago, kettlebells were used as a primary training tool of the Russian military and athletes to build strength, CV fitness and superior bodies long before they were introduced to the west. Over the past 15 years or so, this form of training has become popular across the world through its promotion by trainers such as Pavel Tsatsouline and Mike Mahler.

The unique way in which kettlebells are lifted and swung makes this training method stand out from other forms of exercise. Basic kettlebell swings involve moving the weight with speed (but still keeping it controlled) by driving through the hips and core with the weight held in one or both hands. The weight then is allowed to swing down before being driven back up again. This ballistic type of movement is a fast and efficient way to improve strength, power, cardiovascular fitness, calorie burn, balance, agility, and flexibility in a way that most other kinds of exercise could only dream of.

Kettlebells also offer the opportunity to perform exercises which integrate all parts of the body such as 'Windmills' and 'Turkish Get Ups'. In these types of movement, the weight is lifted in a slow and steady manner utilising the whole body. This helps to increase core strength, improve joint stability and improve overall posture.

The amount of exercises that can be done with kettlebells is limited only by your imagination. Many traditional weight training movements can be performed, as well as countless variations of  the kettlebell specific exercises, helping to keep the training fresh and challenging. It is important in the beginning, however, to master the basics under the watchful eye of a trained instructor who will guide you through the finer points of the craft of kettlebell training.

Working with medium weight (and even heavier) kettlebells will not give you a bodybuilder's physique as the principles behind the system are very different to those used in bodybuilding.

Kettlebell training will lead to:

• Improved overall strength
• Higher metabolic rate, aiding fat loss
• An increase in lean muscle tone
• Greater cardiovascular fitness and endurance
• Better posture and alignment
• A stronger core!
• Increased bone density (very important for women)
• Improvement in your performance of other types of exercise and sports
• 'A happier you...'