Hi

I'm not too sure why, but I got to thinking about kettle bells and how effective they can be as part of a workout routine; they're also very handy as they take up next to no space and can be used almost anywhere.

Kettlebells have been slowly creeping into workouts with more regularity and as with everything, there are pros and cons, but neither kettlebells nor dumbbells fully address all aspects of your workout.  A friend of mine who is very dedicated to his workouts has been increasing the range of kettlebell weights he trains with and the range of exercises for which he uses them.  He's almost become a total convert and swears by them and their effectiveness.

That being said, let's break things down into how to use them and what benefit they can offer.

Firstly, movement.
All free weights provide resistance, but the way you have to interact and handle kettlebells is different to the "traditional" weight. Dumbbells typically move in the direction of your arm and are easier to control in this sense. With kettlebells, there's a need for additional focus to keep the bell stable, which in turn works more muscle groups and the synapses.

Weight distribution.
With dumbbells, the weight is evenly distributed through the center of your hand, whereas with kettlebells, the weight is beyond your hand and can be quite a strange sensation when first working out with kettlebells and also works more than just your muscles; your tendons will feel like they've probably never felt before (of course, that's going to depend on the sort of exercises you do).

Building Muscle
Dumbbells are designed to build muscle, and the majority of dumbbell exercises focus on that aspect of your workout. As part of an aerobics routine, you should use lighter weights to add a small amount of resistance. For bodybuilding, use heavy weights with low repetitions to make your muscles perform powerful contractions. This is what helps you build bulky muscle. Kettlebells also help you build muscle, but the fluid motion used in most kettlebell exercises creates a more toned look rather than a bulky one.

Fat Burning
Kettlebells lend themselves to more of a cardiovascular workout than dumbbells, in turn helping you to burn more fat and lose weight as you build muscle. With the kettlebell swing, for example, you are working the quadriceps and hamstrings in your thighs, your gluteus and hip flexors in your hips, your abdominals and your shoulders as you squat and swing. Stopping the swing at the top of the movement requires the help of your biceps and triceps as well as the muscles in your forearm and wrist. Although you can perform the same motion with a dumbbell, it doesn't have the momentum of a kettlebell because the end you're holding is the same weight as the end that you're swinging. This momentum is what engages so many muscle groups and increases the fat-burning power of the workout with the kettlebell.

If you'd not previously thought about including kettlebells in your workout routine, it's certainly something to consider.  I'm also putting together a short and long training routine for kettlebells which will be available shortly.

Paul