The solution to all of your fitness problems

Kettlebells are only scary if you don't learn proper form

My early experience with kettlebells was not a love-at-first-sight fairy tale. In fact, I can't even remember the first time I picked up a kettlebell, a somewhat primitive-looking, cast-iron cannonball-like piece of fitness equipment with a handle. But after experiencing my second knee injury in 2012, a stress fracture in 2014, burning out from running numerous marathons and half marathons and becoming pregnant at the age of 42, I turned to kettlebells to help keep me in shape when high-impact workouts and heavy barbells were banned by my doctor due to the high-risk nature of my pregnancy. 

Kettlebells come from Russia, and Russians are very serious, so here is my serious kettlebell face

I worked out with kettlebells up until the day before Beautiful Baby A (BBA) was born, and I credit kettlebells for keeping me in good shape during my pregnancy and for allowing me to return to my pre-pregancy weight within just a few weeks after giving birth. By that point I had already decided that I wanted to share the power of kettlebells with others, and so I committed to preparing for the Russian Kettlebell Challenge (RKC) instructor certification, one of the most highly respected and grueling kettlebell certifications around. That means I get up at the crack of dawn before baby awakens, 5 mornings a week (beginning at just 2 months postpartum), throw on my workout clothes and head to the garage for an intense, 45+-minute training session. I am often tired, having been up much of the night nursing an infant. Now that autumn is upon us, it is dark and cold when I descend upon the garage, and there is usually nothing I would like better than to stay under the warm covers and snooze for another hour or two. So what is it that keeps me training so hard, day in and day out, using up the only real "me" time I get right now - and why should it matter to you?

Smiling after completing 100 kettlebell snatches a few days before BBA's birth

Here are the top 5 reasons why I believe kettlebells are the solution to just about everyone's  struggles, whether you want to get fit, stay fit, or just get in a good workout every now and then; whether you are old or young, a highly-drive career-person, a stay-at-home mom, a retiree, an athlete, a workout newbie or something in between.

#1 Kettlebells are ACCESSIBLE. In early 2015, I participated in a 12-week course at my CrossFit box that focused on building strength using the traditional barbell lifts. While I thoroughly felt like a bad-ass bench pressing and deadlifting, once the class was over, I did not keep up with the training, since setting up a squat rack at home with a barbell, weight plates and a bench was not feasible due to the expense, the amount of space required, and the need for special flooring in case you drop the bar (which I frequently did when I was increasing the weight of some of my lifts). Kettlebells, on the other hand, are relatively cheap and take up virtually no space, and with just one or two kettlebells, you have an entire gym's worth of strength and conditioning workouts at your fingertips. This makes kettlebells accessible to just about anyone, particularly those of us who may be too busy to head to a gym on a regular basis or who live in an itsy-bitsy apartment or condo.

#2 Kettlebells are PORTABLE. Last summer, The Man and I went on vacation for a week during the time I was doing a 100-Day Challenge, during which I completed 100 different workouts and made 100 different healthy meals in 100 days. I was able to continue with the Challenge during our trip without missing a beat by simply packing a kettlebell into the car, which enabled me to get in both cardio and strength training workouts outside with a view of a gorgeous lake. Kettlebells are highly portable, and for that reason, they are the perfect tool for anyone who is on the go or on the road.

Working out outside with a view of the lake in lovely Chautauqua, NY

#3 Kettlebells are VERSATILE. Treadmills, elliptical machines, rowing machines, and stationary bikes are great (but expensive) pieces of equipment for getting in a solid cardio workout, and dumbbells, barbells or resistance bands are wonderful tools for toning muscle and building strength. But invest in 1 or 2 kettlebells, and you have the makings of an entire gym's worth of cardio and strength workouts, at minimal cost, and you can tuck them away in a corner in even the tiniest of apartments. Because of the shape of the kettlebell, it is not only perfect for strength moves like squats, presses, rows and deadlifts, but it is also a cardio conditioning powerhouse with ballistic moves like the swing, clean, snatch and jerk. Additionally, because kettlebell workouts are non-impact (in other words, no jumping or plyometrics), kettlebel weights range from just a few pounds to several hundred pounds, kettlebells can be used by just about anyone regardless of age or fitness level. When it comes to fitness tools, I have found kettlebells to be the most versatile piece of equipment in the gym.

Talk about versatile - they even make a virtually weightless kettlebell for little wee ones so that they can imitate your moves and workout, too!

#4 Kettlebells are EFFECTIVE. Whether you want to build strength, lose weight, tone muscle or achieve a combination of the above, kettlebell workouts just flat out deliver results. In a study sponsored by the American Council on Exercise (ACE), a 20-minute, kettlebell interval workout was found to burn 20.2 calories per minute (over 400 calories in just 20 minutes), which is the equivalent of running a 6-minute mile pace for 20 minutes straight and a higher calorie burn than any other form of exercise with the exception of cross-country skiing UPHILL at a fast pace (and who does that?). During my pregnancy, I worked out almost exclusively with kettlebells, and they helped me stay in shape, gain a healthy amount of weight (22 pounds), deliver a beautiful 7 pound, 8 ounce baby, and bounce back quickly postpartum (my doctor cleared me for light cardio only 4 weeks after my C-section). Since having BBA, I have also focused on kettlebell workouts since I am training for my RKC certification, and without dieting (I am still breastfeeding - and I am eating a bowl of almond milk ice cream right at this very moment...), I am in better shape than I was before I was pregnant and weigh 8 pounds LESS than I did prior to pregnancy. Ultimately, kettlebell workouts are highly effective in helping you reach your fitness and weight loss goals without the need to spend hours in the gym.

My garage gym - I have a bit of a kettlebell problem, but you really only need 1 or 2 kettlebells to get a gym's worth of cardio and strength workouts

#5 Kettlebells are FUN. It's virtually impossible to stick with a fitness routine long-term unless you are enjoying yourself, and I find kettlebell workouts to be a blast! Perhaps it is because of their versatility and the ability to switch between strength and cardio moves with the same piece of equipment (because variety is the spice of life). Or maybe it is because swinging and throwing around a heavy metal object after a long day in the office or at home with baby is incredibly therapeutic. Regardless, kettlebell workouts are fun and keep me coming back for more, which is critical since consistency is the most important thing when it comes to creating a healthy lifestyle.

Kettlebells have become my personal, one-stop-shop for all things fitness, and I encourage you to give them a try, too. As with any other piece of fitness equipment, I highly recommend that you meet with a trainer experienced with kettlebells to learn proper form before you begin swinging away at home on your own. If you have any questions about anything kettlebell-related, please let me know. Happy swinging!

Until next time, be happy and healthy,
​Kathleen