A kettlebell is an iron or steel weight with a handle on the top. Incorporating kettlebells into your workout is an ideal way to tone muscle, increase strength, lose weight, and boost cardiovascular activity. Get to know this popular workout tool in more detail below.

History

Though they've only gained mainstream popularity in the United States in the last several decades, kettlebells have a long, rich history. Many cultures, from ancient Chinese monks to Scottish Highland Games participants, have made use of weights with attached handles.

However, the modern kettlebell is thought to have originated in eighteenth-century Russia, where they were first used as weights to measure out products on shop scales. Soon, people were tossing these weights for entertainment and sport; realizing what a good workout they were getting, the weight then evolved into fitness equipment. By the mid-twentieth century, kettlebell lifting had become Russia's national sport, and other countries started to take notice. Historians credit Pavel Tsatsouline with bringing kettlebells to America in the late 1990s when he moved to the U.S. from Russia.

Exercises

The workout possibilities that come with a kettlebell are virtually endless. If you want to build strength in the core, a simple kettlebell swing is a fantastic exercise. Stand with the feet slightly more than shoulder-width apart. Holding the kettlebell with both hands and keeping the back straight, bend the knees and bring the bell back between the legs. Then, thrust the hips forward and swing the weight up to shoulder height with straight arms, moving your body into a standing position. Hold before swinging the bell back through the legs. Maintain control throughout and keep the core engaged.

A kettlebell row will strengthen the arms. With the kettlebell in front of you, step your left leg back in a wide stance and grab the bell in your left hand, while resting the right arm on the right knee. Pull the bell up into the hip and lower it until the arm is fully extended, but not so far as to let the bell hit the floor. Do several reps and repeat on the opposite side.

Anytime Fitness has a variety of kettlebells for you to incorporate into your workout. Located in Chesterfield, MO, they are a full-service fitness club open 24 hours a day, seven days a week to serve you. In addition to a large selection of gym equipment, they feature personal training sessions, group workouts, and exercise classes. Call (314) 485-8986 or visit them online to become a member today.