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YOUR BEGINNER'S GUIDE TO KETTLEBELLS

I'm often asked how to choose the right kettlebell, how many you need... and whether regular dumbbells can be used in my programmes.
So here's a GUIDE to everything you need to know about kettlebells
+ explanation of why kettlebells are so effective and my favorite tool!

If you just want to start learning how to master a kettlebell NOW - or if you want to start increasing the weight of the kettlebell you're already using - you can jump straight to the programmes in my webshop.

But let's start by establishing what you can do with kettlebells that no other workout will give you - if you swing the kettlebelll correctly:

In a Russian experiment from 1983, two groups were followed over a period of a few years - one group did a regular physical training programme, military-inspired; the other trained with kettlebells only. Both groups were then tested on deadlifts, long jump, 100m sprint and 1km run. The kettlebell-only group beat the other group in all events!

WHY IS KETTLEBELL TRAINING SO EFFECTIVE?

(If you're already convinced that kettlebell training is for you, hang on a little longer, all the tips on how to get a kettlebell are coming soon).

It shapes the body
Training with kettlebells in the Anna Bogdanova method is a combination of fast, explosive movements and slow, powerful movements that cause the nervous system to send a stronger signal to the muscles, so you activate a greater proportion of the fast-twitch muscle fibres, which are the ones that create the visible effect most people dream of the fastest. Yes please.
It reduces the risk of injury
The explosive kettlebell exercises do some of the same things as throwing, sprinting and jumping. But there are no hard landings and there is less technique involved in kettlebell training - which can also be gentler than running - so you have less risk of injury.
It's more rewarding
When you train with kettlebells, the iron ball is in constant motion, which makes it more demanding to stabilise your body during the workout. You need to tighten up your core more to maintain a straight posture and counteract the rotation that occurs around the spine. You're constantly dealing with a kettlebell that's in constant motion, so new muscles are also constantly taking over - effective full-body training!
It creates fewer limitations
If you're new to weight training, the challenge is often that it's difficult to train with a weight that's heavy enough to produce results. This is because the signal from the brain to the muscles is not as effective - often due to a safety mechanism in the brain that's really just looking out for you. When you train with kettlebells, you move the ball at high speed - a nerdy term for an 'eccentric muscle contraction' - and scientific studies show that this particular training method actually removes the inhibitions or fuses that your overprotective brain uses to protect your body, allowing you to lift heavier and get results... faster!
It makes for strong tendons and ligaments
The repetitive force development and deceleration that happens when you move your kettlebell during the different exercises helps to strengthen tendons and ligaments in your wrists, elbows, shoulders and back.
It strengthens hands and forearms
Having strong hands and arms is pretty handy in itself, and it also prevents shoulder and neck pain, which office workers in particular can suffer from. But a strong grip has also been shown to correlate with strong, healthy ageing later in life.
It prevents osteoporosis
Proper kettlebell training is largely driven by the hips and back and demands a strong grip. This prevents osteoporosis, which in women most often occurs in the hips, lower back and wrists.
It prevents knee and cruciate ligament injuries
I often find that there is a difference in the strength of the different thigh muscles in women - the front thigh is often stronger than the back thigh. This actually increases the risk of knee and ACL injuries. But training with kettlebells teaches you to activate your entire backside for more stable knees.

WHAT WEIGHT SHOULD YOU START WITH?

For beginners ➔ If you are completely new to weight training and perhaps a little uncomfortable, you can start with a 4-6 kg kettlebell (yes, you can also use a dumbbell, although kettlebells teach you the technique faster).

For beginners with a few months' experience ➔ If you have less than six months' experience with weights, you can start with 8-10 kilos.

For advanced users ➔ You can easily start with 12 kilos or more - and you can actually use my basic programme HAND ME THE BELLS! programme to train with a heavier weight than you are used to.

ATTENTION! The kettlebelll should be heavy enough that you can feel it - and your glutes! But light enough that you can accelerate it quickly.

TIP 1
I always recommend cast iron kettlebells (some places call them original kettlebells or competition kettlebells).

TIP 2
The ball should preferably be moulded in one piece (so there is no risk of the handle coming off).

TIP 3
Look for a kettlebell that is slightly rounded - not triangular - so it sits more comfortably on your wrist.

TIP 4
The handle should be smooth to avoid sore palms.

TIP 5
To avoid blisters on your hands, cut the top off a pair of ribbed running socks and use them as gloves. Training gloves are not recommended as they are too thick, making it harder to hold on to the ball and get a good feel for it. Instead of the sock top, you can also use (I do) magnesium powder, which is available in all outdoor stores.

TIP 6
You're bound to get a bit of calluses on your hands when you start working out with kettlebells - but they'll get better as your technique improves. Remove the hard skin with a gentle pumice stone when you're in the shower and apply a rich moisturiser overnight.

WHICH KETTLEBELLS ARE THE BEST?

Competition kettlebells have smooth handles so they don't scratch your hands. They're also large (the centre of gravity is slightly different from cast iron), so they land lower on the forearm if you do overhead exercises with them - it doesn't hurt as much as if they just rest on the wrist (the thin skin+bone).

Otherwise, check out cast iron kettlebells, which are a little smaller and can be more handy (though they're high up on the forearm and can be quite sore the first few times you use them, so remember wrist guards).

I'm not a fan of the vinyl ones! They can cause wrist soreness (they don't sit well on the forearm and the handle is too thin, so it can pull on the skin in the palms).

Personally, I grew up with cast iron kettlebells and I love the fact that the handle gets thicker as you go up in size. It's smart - because neurally, grip strength should go hand in hand with whole-body strength. If you gain weight but still haven't gotten stronger in your hands because you're using handles that are too thin, there's a greater risk of injury.
But I've moved more and more to competition kettlebells over time because they feel better in the hand (and the handle is thicker, which gives you a good feel with the kettlebell and helps you get your technique down better) and land softer on the forearm.