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KettleBells: New Weight Training

Have you noticed a new funny/medieval looking dumbbell type of thing at the gym that looks like fun. Sounds like it could be Kettlebells...

What is a Kettlebell? Basically a Kettlebell is a rather old fashioned looking training tool that looks like a cannonball with a handle attached to it. They are designed to be swung (with a controlled motion of course), rather than lifted giving a more dynamic workout that is great for building functional strength. Kettlebelling (as some like to call it) is a great supplement to your current dumbbell/barbell lifting routine. You'll instantly feel like smashing something with it, but I recommend against it, those babies are meant for training only - It's fun and definitely adds variety to your workout.

I would recommend getting a book, dvd or finding an instructor rather than going at it alone. Especially since the multi planar movement, while great for muscle development, can lead to injuries if not done properly. A fun new group class (Kettlebells swung to music) led by fitness pro Keli Roberts, Total Body KB Blast, will be launched soon as well, so look for that as well as other Kettlebell classes at your local gym now. Really interested? You can always buy your own Kettlebell from

Eric-Kenyon-RKC Eric-Kenyon-RKC 7 years
Increasing size of arms, wrists and calves. I understand your desire. Arms are the easiest, Calves and wrists will take special focus. Fairly heavy overhead lifting with dumbbells or kettlebells will fix your arms immediately. Increasing muscle mass requires a fairly precise combination of tension and fatigue in the muscle. For starters, press with one hand at a time, a weight which is 70 to 80% of the weight you can lift once using all your strength. Lift this weight 6 to 12 times, rest 1 minute, repeat 3 or 4 times. Do his 2 or 3 times a week. This will also strengthen your wrists, but has very little effect on thickness. For that you have to do focused forerarm, wrist and grip strength work. All types of heavy weight training, especially kettlebell training will help in this area too. Calves are best worked on a "donkey" calf machine for size. Follow the same guidance I gave for the arms, except press with both legs. Hold and squeeze your calves briefly at the top of the movement. Often there are neural connection issues that cause wrists and calves to be small and weak. I suggest contacting an RKC in your area, especially one that is Z-Health or CK-FMS certified. Go to Keep us posted on your progress, and feel free to contact me at
Eric-Kenyon-RKC Eric-Kenyon-RKC 8 years
I am recommending you get your kettlebell information from someone who is committed to real sports science and application, and has actual knowledge of kettlebell use. Combining distractions such as music with kettlebell lifting is ineffective and dangerous. First choice: Pavel Tsatsouline 2nd: Valery Federenko 3rd: Scott Sonnon 4th: Tsatsouline's certifed instructors, of which there are about 1,500. 5th: Federenko's certified instructors, I estimate several hundred. The above represents a quite good availability of real kettlebell expertise in the U.S. and beyond. Enjoy. - E
mschelley mschelley 9 years
Kettlebells are an awesome workout! It's deceptively easy-looking, but after my 1st workout, I was sore for 3 days!
crispet1 crispet1 10 years
These look interesting.
cravinsugar cravinsugar 10 years
I might have to ask for these for my birthday haha
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