5 Jun



Coffee mugs.


These are essential tools that we use every day.  These tools don’t need to be advanced by technology because they get the job done just the way they are. In the world of fitness, kettle bells are the same – they are simple, they have been around forever… and they get the job done! With all the fads that have come and gone in the fitness industry, kettle bells have stuck around, and seem to be increasing in popularity!


Kettle bells kind of look like a cast iron bowling ball or cannon ball attached to a thick cast iron handle. They come in a variety of weights ranging from 2kg to close to 100kg!

Kettle bells are versatile; they can be used for strength and muscle building exercises and can be used in cardio workouts too!

Kettle bells are great because, they work multiple muscles at the same time. Kettle bell exercises usually involve movement – for example, swinging. The swinging of the kettle bell will force multiple muscle groups to work at the same time.

Let’s take a look at the basic Kettle bell swing – The movement of squatting down and swinging the kettle between your legs, which is then followed by an upward swing through the hips so that the kettle bell reaches shoulder level.

This is the proper form for a basic kettle bell swing:


This movement works a variety of muscles: quadriceps, hamstrings, gluteal, core and shoulders are all working just by doing this simple movement with a kettle bell.

Performing exercises that involve movement also help with coordination and endurance. This makes kettle bells a great tool in full-body circuit workouts-finishing off a 10 station circuit with 15-20 kettle bell swings will definitely empty your tank!


Because kettle bell exercises are all about movement, they require a certain level of coordination, so proper form is important. It’s best to have a trainer or someone with experience watch your movements to ensure your form is correct – otherwise you could injure yourself.

There are tons of kettle bell classes at different fitness clubs, these are a great way to become familiar with kettle bells and proper form.

Stay tuned for more kettle bell exercises!



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