Kettle bells, What are They and Should I Incorporate Them into My Work Out?

Kettle bells, you may have seen them at the gym and wondered what are those things?  You’ve probably noticed guys and girls doing silly looking moves.  So you ask yourself what are they and would they help me?  Wikipedia gives the following definition of a kettle bell.  The kettlebell or girya (Russian: ги́ря) is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.

They are a phenomenal piece of equipment to add to your workout.  They work the entire body and improve your power and strength while increasing your range of motion.  Certified Titleist Performance Institute Professional Jason Glass demonstrates three great exercises with the kettle bells for golfers.  Even though he describes the benefits for golfers all athletes will benefit from these movements.  After watching these movements I couldn’t wait to do them.  They look simple but if done properly will get your blood pumping and heart going!  I then came across Tim Ferris’ book Four Hour Body.  I highly recommend it to everyone.  You will find some fabulous information in the book from diet, to fitness to sleep to being better in bed.   He talks a lot about kettle bells and the value of doing the kettle bell swings.  He has a case study on himself and a woman who lost 100 pounds that other than her slow carb diet she just engaged once a week in 75 kettle bells swings. 

I have added the kettle bell swings to my work out twice a week and I can tell you I feel much more powerful in my hips and legs.  My squat movement has improved as well and I haven’t even worked up to the 55 lb. kettle bell Mr. Ferris recommends for men. 

Next time you are in the gym, grab that kettle bell and perform some segmental stabilizers, then work into the kettle bell swings.  Mix in both arms and single arms, really focusing on keeping your arms loose and driving the kettle bell up with your hips. Focus on deep abdominal breathing as this is an intense workout that will really get your heart pumping.  Remember before you attempt the swings to warm up your hips and glutes with 20-40 hip extensions.  Please share your experiences with the kettle bells and other good exercises below.  Thanks in advance!

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