We recently received a new shipment of kettlebell dumbbells - at bit late in the season as they were taken off the boat for reasons that were never fully explained (we small companies have to put up with that sort of thing).

Anyhow, anxious to put them to the test I recruited my 19 year-old son to perform some kettlebell exercises - the idea to make a video we could post online. Unfortunately 19 year-old boys aren’t very reliable so that went out the window (the idea not the kettlebell).

So, here’s some kettlebell exercise tips and information to help you get started.

Kettlebell Exercise Image Courtesy of About.com

What is a Kettlebell?

Kettlebells are designed to increase strength, endurance and agility. They were first used in Russia in the 1700’s, most likely people used actual kettles. Recently kettlebells have become very popular with celebrity trainers because they help build lean, hard muscle while burning fat and improving balance.

Kettlebell Exercise for the Beginner

The Kettlebell Clean

Stand with your feet apart - about shoulder width - and place your kettlebell on the ground between your legs. Bow forward from the waist, keeping your back and torso in a straight line. Bend your knees as if you are going to jump then use one hand to grab the kettlebell handle, with your knuckles facing away from your body. Stand up straight fairly quickly keeping the kettlebell up in a straight line and lift to shoulder height. As the kettlebell reaches the upper part of your chest, flip your hand up so your palm faces outward. Bend your arm as if you were lifting free weights. Repeat.

The Kettlebell Swing

Stand in the same posture as the Kettlebell Clean, but hold the kettlebell with both hands in just in front of your pelvis. Lean forward bending down slightly and swing the kettlebell dumbbell backward between your legs. As the kettlebell returns to the front, use the momentum to raise both arms from your shoulders. Keep your arms rigid, as you raise the kettlebell straight out from your chest. Allow the kettlebell dumbbell to swing back down, and repeat the cycle.

The Windmill

This exercise requires two kettlebells. Stand up straight with your feet about shoulder-width apart. Hold one weight in one hand and place the other on the ground between your legs. Extend the arm holding the kettlebell overhead. As you hold the kettlebell in this position, slowly lean forward and down at the waist. Use your other hand to grab the kettlebell from the ground and lift it off the floor in a straight line, until you are standing erect. Reverse and repeat just before the weight touches the floor.