The 411 On Kettlebells Part II

Once upon time I did Kettle Bells and then training for marathons got in the way 😉


So I am taking another crack at them 🙂 My KB Gym offers them three times a week.

What are Kettlebells?

“Kettlebells are bowling ball-sized cast iron weights with a single looped handle on top. Kettlebells range in weight from two pounds to over 100 pounds Kettlebells are a favorite item in most CrossFit gyms, along with some other basic training items like weighted medicine balls, pull up bars, jump ropes and lots of free weights.”

What’s So Great About Kettlebells?

The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. When lifting KB’s you are using your entire “box” or the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time.

Kettlebell Safety

When I did kettlebells in the past, I didn’t think too much about safety, in fact I didn’t work on my form at all. It’s important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause some nasty injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice with a light weight before increasing weight.

“Each kettlebell exercise involves multiple joints and many muscle groupsworking together. It takes most athletes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves. To master these movement patterns requires guidance, instruction and patience. After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells”

The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it. This can result in serious injuries to the joints, and especially the neck, back and spine.

Kettlebells Exercises

There are a ton of exercises you can do with the kettlebells, but I do recommend you get a video or go to a class before you start. You can purchase a kettlebell at most athletic stores, and Target sales them too. There not cheap, but well worth the purchase! This is a great thing to add to your at home gym.

Check out my tough instructors!!!!!


So, how EXACTLY do you set up your kettlebell workouts to burn maximum amounts of fat?

We are going to look into two different "worlds" – the World of Science and the World of Hard Knocks. Combined, they produce the following five strategies:

  1. Lift Heavy
  2. Lift Explosively
  3. Eliminate Weak Links
  4. Manage Fatigue
  5. Elevate The Metabolism

read more about the Kettlebell Burn 2 by Geoff Neupert clicking here


I have joined a 16 week challenge that is going to be tough! I am already feeling quite sore! I will be doing a Kettle Bell Class three times a week and I have a friend doing it with me so it will be a lot of fun!

I will still be running 2-3 times a day on my off days and at least one day of Yoga 🙂

So what will my fitness week look like?

S – Run 6-8 miles

M – Kettlebells

T – Run 4 miles

W – Kettlebells + KB (light on the teaching)

Th – Yoga

F – Run 4-6 miles + KettleBells

S – Rest

My goal is to tone up a bit and just try something new. Nothing like keeping it interesting!

Oh and by the way I did complete my 31 day Yoga Challenge recap and did a really fun video, but somehow it got erased 🙁 To be posted soon!!

Question: Have you ever done Kettlebells? What about body pump?


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