Like a bowling ball with a handle, kettlebells often remain on the sidelines because they look intimidating and are notorious for getting people hurt. And that’s too bad, because when used with proper form, kettlebells are a fun way to get a total body workout. They come in a range of weights for all fitness levels, and they get your heart rate up, help you build muscle and bone, and challenge your balance.
The Fine Line partnered with L.A.-based trainer Julie Diamond to demonstrate some basic moves to help you break the ice with kettlebells. First up, in the video above, she leads us in a kettlebell warm-up and a basic squat.
Good form is critical when working with kettlebells. If you don’t have proper form, the weights can cause shoulder injuries. That’s because when you do a kettlebell swing (demonstrated in the video below), you aren’t supposed to swing with your arms (what?!). You’re only holding the kettlebell with your arms: The move should be performed with the legs, hips, glutes, and core.
Once you’ve mastered the basics of kettlebells, you’ll be ready to try some more challenging exercises, such as side lunges with shoulder presses, Romanian deadlifts, and a row that’s guaranteed to fire up your core. We recommend that you work with a trainer if this is your first foray into kettlebell exercises. The last thing you want to do is get hurt while having fun!
If you think kettlebells are fun, you should try battle ropes.