Even if you haven’t visited this site before, if you are at all fitness-inclined then you’ve probably heard of kettlebells.
These cannonballs with handles have developed quite a following here in the US. Used for years by the Russian Military, folks have realized that this simple tool provides for one of the best overall strength, stamina, endurance, core stability, and body conditioning workouts around.
The elite of the fitness world are using them, from the Secret Service, to mixed martial arts (MMA) fighters, to professional athletes (e.g., Lance Armstrong, below, from the NY Daily News article).
More and more people have realized that a couple kettlebells can replace a gym’s worth of fancy equipment *and* give more benefit for the money and time spent training.
There are many good resources available on how to use kettlebells, but with the increasing popularity of kettlebells a lot fitness marketers are trying to make easy money off people who don’t know any better (e.g., just Google: jillian michaels kettlebell fail), so distinguishing good resources from bad can be confusing for someone new to kettlebells.
Kettlebells come in a variety of sizes — which kettlebell to get? If you are a guy and in reasonable shape I might suggest starting with a 16KG kettlebell. Females who are in reasonable shape should probably start with a 12KG kettlebell. Note: meet with an RKC (see discussion below) to be sure though, since people often try to start with a heavier weight than they are capable of handling safely.
Where to buy your kettlebell? My suggestion is to buy from DragonDoor. DragonDoor sells what I think are the best kettlebells in the business. You may find cheaper kettlebells elsewhere, but from my experience, the DragonDoor kettlebells have the best finish (won’t shred your hands and the paint doesn’t easily get scuffed) and you don’t have to worry about the handle coming off the cannonball due to a faulty weld, unlike cheaper imitators. DragonDoor also sells kettlebell books, videos, and other products, and their training forums have folks who really want to help you improve your nutrition, health, strength, and fitness.
Though I usually purchase my kettlebells from the DragonDoor site, since I think they have an excellent product, I’ve also found DragonDoor kettlebells on craigslist, so that might be a place to check — to help you save on shipping!
Now that you have a kettlebell — how do you use it? I think the best place to start is with the book Enter The Kettlebell!
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I’ve also heard good feedback about the book Body Sculpting with Kettlebells for Women: Over 50 Total Body Exercises
[UPDATE:] I have Lorna’s book now and it is great! I would recommend this to any woman who is starting with kettlebells. It is even useful for men too, since it details different exercises, forms, and techniques. By the way, Lorna is an active kettlebell competitor, and, as of this past weekend [March 2010], is the first woman to achieve Master of Sport in Biathlon (Jerk/Snatch) with the 20kg kettlebell, won at the AKC coach’s event in Long Island. So, I do not hesitate to recommend you to seek out her kettlebell and fitness wisdom.
Finally, consider consulting with an RKC (a certified instructor) —- nothing beats personal instruction. I met with RKC Sandy Sommer and he blew me away with the amount of knowledge and guidance he provided. If only I had gone to see him sooner! Here’s a page where you can find an RKC near you.
But if you can learn to use the kettlebell appropriately, then for a minimal investment you have a lifetime of fitness gains and health ahead of you.