Swinging the bell

Kettlebells are a new trend, promising faster calorie burn and stronger muscles

Kettlebell exercising is the new fad in the world of fitness. Bowling ball-shaped weights with handles made with cast iron are increasingly being used for muscle strength and workouts. What gives it an edge over dumbbells, according to experts, is that more movement while exercising is possible with kettlebell use.

Experts suggest that kettlebell exercises ensure that the body as a whole becomes stronger. When using a kettlebell, you can execute the same exercises you can do with dumbbells and many more that involve swinging, pushing and balancing the bell.

These cast iron weights come in a range of sizes, but since kettlebell exercising requires strength and coordination, it’s best to start off with a light weight at first.

Beginners should typically use kettlebells which weigh 5 kg and then, under expert guidance, move towards using heavier kettlebells.

While dumbbells and barbells isolate specific muscles, kettlebells, say the experts, engage many muscles at once, including those all-important stabilising core muscles. That’s why they are perfect for what fitness instructors call plyometric exercises, or exercises which produce fast, powerful movements and help burn calories faster and strengthen muscles.

Experts also add that kettlebell training combines strength, cardio and flexibility training into one fitness routine. With a typical kettlebell session ranging from 15 minutes to an hour, this strength-training tool is ideal for getting a full-body workout in a minimal amount of time.

For working people who spend hours behind a desk each day, kettlebell exercises may actually correct some posture problems. Most exercises focus on the front of the body, whereas working with kettlebells awakens the typically weaker backside muscles.

While kettlebells traditionally have been popular among men — particularly athletes and military personnel — for their effectiveness in improving strength, enhancing work capacity and boosting flexibility and coordination, others are learning their benefits too.

For women, kettlebell exercises build lean, dense muscles and help sculpt the entire body.

Go forth, then, swing that kettlebell with assurance.