There is a heck of a lot of hoopla about kettlebells.
Some people say “Do it like this.” and others, “Do it like that.”
And some say “Don’t do it at all!”
So, what’s the deal with this cannonball-with-a-handle?
Like anything else made of iron, how you use it spells the difference between a good workout and a broken finger.
Of course, it’s also the secret weapon of anyone who wants a great workout at home.
Assuming that’s what want – a great time efficient workout without having to go to the gym – read on.
Where Do I Get Kettlebells?
There are a few popular high-quality kettlebell manufacturers that have been around for a long time, have a great reputation, and you can order from directly online.
The top 3 that I’ve personally used and recommended:
- Dragon Door
- Perform Better
I’ve also heard great things about Kettlebell Kings and Kettlebell USA.
Keep your eyes on these sites as they will sometimes run very attractive specials, but don’t let that delay you in getting a hold of your first bell!
With the rise in popularity of kettlebells, you can typically find at least a limited selection in nearly any athletic or big department store.
The big benefits – you get to inspect your bell in real life before purchase and not have to pay shipping.
The big drawbacks – most stores carry bells too light for effective use, often with low-quality finishes.
Finally, check out local Craigslist and Facebook Marketplace listings for kettlebells from the manufacturers listed above.
How Much Do Kettlebells Cost and What Size Do I Need?
Most kettlebells will be priced somewhere between $1-2 per pound depending on quality and brand. Keep in mind shipping costs will obviously rise with the weight of the bell.
I recommend most ladies start with a 12kg kettlebell and gentlemen with a 16kg kettlebell. These tend to be just about right to get a good swing, squat, and press workout with just one bell. Your mileage may vary of course.
As you get stronger, you’ll probably need heavier bells for your swings, but one will do for your first month of training.
What’s The Best Kettlebell Workout?
A kettlebell is a powerful tool, but it’s not magic. Many workouts simply use the kettlebell as a substitute hand-weight in step aerobic style routines, but this doesn’t take full advantage of the benefits the bell offers.
Assuming fat loss and total body strength & conditioning is what you’re after, an effective kettlebell program will include
- Mobility work so you stay limber and injury free
- Powerful ballistic movements (like swings) to work your heart and lungs and promote fat loss
- Full body movements (like squats and get-ups) to build muscle and strength
Here are two of my favorite routines:
10 Swings Every Minute on the Minute x 10 Minutes
8 1-Arm Rows / 6 Push-ups x 5 Rounds
8 Goblet Squat Every Minute on the Minute x 10 Minutes
Alternating Turkish Get-Ups with 3 presses at the top x 10 Minutes
1) It might be time to get a few more kettlebells to add weight to your foundational moves or to start with doubles work (one bell in each hand) in swings, presses, and squats.
2) Check out this 21-Day Kettlebell Core Challenge <–
3) If you could use some personalized support, seek out a qualified instructor
4) No matter what, see below…