So this week I was very excited to finally go on a Kettlebell Instructor course. I have been using kettlebells in my training on and off for about 4 years but now can include them in my programmes for other people.
What are kettlebells?
Yes they look like a cannonball with a handle. They come in all different weights, traditionally the weights go up in 4kg increments hence 4kg,8kg,12kg,16kg etc, but now they are becoming more popular you can find them in most weights (and stores such as Sports Direct sell them)
So what do they do? EVERYTHING.
Here is a list of what kettlebells are good for
- cardiovascular fitness
- muscular endurance
- core function
- functional abilities
- strength and power
- active flexibility
- grip strength (which can be an indicator of life expectancy!)
What are they not good* for?
- hypertension
- osteoarthritis/rheumatoid arthritis
- pregnancy
- severe osteoporosis
- making tea
They are an incredible versatile piece of equipment, and great for home use or if you are short of time. However (there is always a however) I would recommend you get taught the exercises first by someone qualified to teach them as technique is key. A lot of commercial gyms now have a set of kettlebells and if it sounds like something you might find fun you should ask an instructor if someone can teach you how to use them. Some gyms have weekly classes which is great for getting practice in under a watchful eye.
Remember you are never too old to try new things and variety is the spice of life (no eye-rolling at the back please).
Enjoy your weekend.
Before starting any new exercise program please check with your doctor and clear any exercise changes with them.
*everyone is an individual and these are generalisations but please seek professional opinion if you are on this list before using kettlebells.
Helen Rothwell is a personal trainer in the Chichester area, please go here Whole Life Fitness, Personal Training for the over 50s. for more information. This will open a new browser window.
leo25000
Awesome post, kettle bells are ace. Whats your take on teaching the swing in large groups, its easy to teach but so hard for people to get right.
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Whole Life Fitness
Hi, I've never taught the swing in a group and I can't imagine it is something I will do in the future so from my no experience view point I would say I would probably try and have no more than 6 in a class when I taught the exercises so that I could properly observe and correct people as they did it. I suppose the easiest thing to do if you wanted to incorporate it in a large group session is have a smaller kettlebell introduction class first and when you are happy that they have the technique correct then allow them to do it in a larger group.