Kettlebell training
Kettlebell training uses a cast-iron weight shaped like a ball with a handle. Because the weight hangs below the handle, one bell can be swung, lifted, pressed and carried, training strength, stamina and grip at the same time. The kettlebell has long been popular in Eastern Europe, where kettlebell lifting is also a competitive sport.
What it is for
Section titled “What it is for”- Strength and power in the legs, hips and back — above all from the swing.
- Stamina: kettlebell sets quickly raise your heart rate.
- A strong grip, strong shoulders and a stable core.
- Good movement habits, such as bending at the hips with a straight back, which help with lifting in daily life.
Equipment
Section titled “Equipment”- The studio provides kettlebells in a range of weights. The trainer helps you choose — beginners start light and learn technique first.
- Flat, thin-soled shoes, or bare feet if the studio allows; thick, soft running shoes make you less stable.
- Sports clothes, water and a towel. Some studios provide chalk for grip.
- If you later train at home, one or two bells are enough for a full workout.
How a class goes
Section titled “How a class goes”- 45–60 minutes, in small groups so the trainer can watch everybody’s technique.
- A warm-up with mobility for the hips, back and shoulders.
- Technique: the deadlift and the hip hinge, then the swing, the goblet squat, the clean and the press. More advanced classes add the snatch and the Turkish get-up.
- The main part is intervals or a sequence of exercises, for time or for a number of repetitions.
- It ends with stretching. Expect to spend much of your first class learning the swing.
Who it suits best
Section titled “Who it suits best”- People who want strength and cardio in one short workout.
- Beginners who are ready to learn technique patiently.
- Athletes and martial artists who want power and a strong grip.
- People who train at home and want one small, versatile piece of equipment. See also Functional training.
- It is less suited to anybody with back pain or a back, shoulder or wrist injury until a doctor agrees — and tell the trainer. A poor swing loads the lower back, so learn it with a trainer before you add weight.