Far from a new innovation is the pair of kettlebells. The prevailing belief is that they’re approximately three centuries old. Over recent years, it should be said, they’ve gained in fame to position themselves as one of the hottest workouts internationally. After all, why not?

They’re simple, don’t need a lot of specialized gear, and we’re confident anyone could begin tomorrow. You can’t just jump immediately into the more advanced exercise routines, though. As with all things, the basic steps should come first. Above all, with kettlebells as with any weight work, you must take care that you obtain the appropriate weight for your body. Because of the way you use Russian kettlebells, you can use less heavy weights than you might have expected. Dividing along gender lines, the 18lb size is typically perfect for beginning women, while males who haven’t done this before will probably get optimal results using a 35 lb variety. This derives from the fact that the benefits of a kettlebell workout are linked much more closely to the movements practised than they are to the actual weights that are being lifted. Knowing you’re doing your movements perfectly is crucial, so look for an instruction DVD or pamphlet to help you.

The two-handed swing is the first exercise to study on first taking up the Russian kettleball. It seems easier than it actually is, but it is the centerpoint of many kettlebell routines. Abrupt stops, stilted motion - these are not exactly what you ought to be working for. Lift the weights using your hips, and not with back and shoulders, to be sure of your own physical comfort through your exercises. Once you’re sure you’ve got all of that, it’s time to look further on - you’ll be ready to attempt more complex maneuvers. Bring different increased reps into your preferred routine, and shake it all up by accompanying it with a variety of different music to ensure things stay entertaining. Over time, while your experience level develops, you can change the weights of the kettlebells you use and maybe bring in an additional pair. By following this advice you can dodge the plateau which renders routine exercise less efficient. Something we do need to stress while we are at it is that the kettlebells aren’t going to help you build your muscle mass or aid in body building. Kettlebell workouts are designed solely to increase your all-round health level and help with weightloss and tone up.

We recommend bringing a kettlebell routine into a well rounded exercise scheme. Clearly, the degree to which you use the kettlebells is a matter of individual choice. Want to support body weight? Two routines every week will be adequate. Instead, you can pick up your energy, work out 5-6 times per week, and shed that excess fat!