An Introduction to Kettlebell Workouts

What Are Kettlebells?

If you belong to a gym, you may have seen those things by the free weights that look like cannonballs with handles. Those are kettlebells and are not to be confused with cast iron door stops. They are actually very helpful pieces of equipment that can be used for extremely effective workouts.


They originated in Russia during the 1700s as a farming tool that was used to weigh crops. The farmers noticed how much stronger they became after using kettlebells and would then use them to show off their strength during festivals. By the 1940s, they were used throughout Russia and Europe for sporting events and strength competitions.

21st Century Kettlebells

These days, kettlebells aren’t used for farming anymore, but instead, are great tools to help you get in shape. One of the best aspects of using kettlebells, is that you don’t have to be a professional athlete or take a class to learn how to use them.


Anyone can do it! You may be wondering why you should even look into incorporating a kettlebell routine into your workout. Studies show they have the ability to improve strength, balance, and cardio performance up to 70 percent. You can get a full body workout just using kettlebells, so they’re great if you are short on time and want to get the most bang for your buck. During a 15 minute workout, you can burn up to 300 calories!

Full Body Kettlebell Workout

If you have never picked up a kettlebell, don’t be intimidated. Just start with the lightest weight you are comfortable with and make sure to use proper form throughout each move to prevent injury. If you are unable to maintain proper form, the weight is too heavy.


Here are some moves anyone at any level can do using kettlebells. Kettlebells are different than using free weights or dumbbells because their weight is off-centered due to the spherical shape. This makes you work harder to keep proper form working muscles that you normally wouldn’t work. Once you get the hang of it and see results, you won’t want to stop.

As with any new fitness routine, check with your doctor or medical professional to make sure you are healthy enough to start an exercise program.

If you sustain an injury while working out or training, come to your nearest Neighbors Emergency Center for treatment. We are open 24/7, 365 days a year, and our board certified emergency physicians are experienced in treating sports injuries. We have on-site imaging facilities, so we can conduct X-rays, CT scans, and Ultrasound in our ER and get your results and diagnosis quicker than a hospital.

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