Kettlebells: Strength on a Budget
We've been talking a lot lately about various ways to raise mental strength, which is never a bad thing. Lately, however, I've had several people who don't have access to formal "free weights" (a proper barbell, bench, power rack with safety pins, etc.) ask me what alternative weighted resistance training method is the best for weight loss and functional strength. Which brings us to the kettlebell.
A Brief History
The humble kettlebell hails from European countries such as Germany and Russia. Due to its extremely simple design and different names, it is difficult to say when and where it was first used a strength training tool. The earliest records available indicate it could have been as early as the 18th century. It was popularized by Russian athletes in more modern times, and eventually made its way to America, where it now sees widespread use.
Why Kettlebells?
Efficiency
Kettlebells are quite simply one of the most compact and convenient strength and endurance training tools you will ever use. Need to train for strength? Lift a heavy kettlebell. Need to lose weight and improve your cardiovascular health? Swing a kettlebell.
Cost
What is considered "cheap" is of course relative. However, I think we can all agree that when compared to the upwards of $800+ you would spend on a full barbell home gym or the cost of a monthly gym membership, a onetime purchase of $50-$75 is on the low end. You can find kettebells of beginner through intermediate weight at most department or fitness stores, so buying local shouldn't present a problem.
Ease
Kettlebells can be as simple or complex as you make them. A simple regimen of doing a total of 75 two-handed swings in a single session twice a week is enough for noticeable results when combined with the proper eating habits.
On the flipside, there are more challenging movements like the Turkish getup, one handed alternating swings, or one handed snatches.
One of the best aspects of the kettlebell is the incredible amount of versatility to be found in a single tool.
Get Started, be Consistent
As with any fitness plan, the most important thing is to do it, and do it consistently. One of the reasons I recommend the simple kettlebell to so many people is the ease with which you can do just that.
It's easy to make excuses about why you "don't have time" for an hour long workout, or why you "can't afford" a gym membership. These flimsy justifications evaporate in the presence of the simple, mighty kettlebell.
Put it somewhere that you can't avoid seeing it each day, like near your bedroom door or front door. If you habitually engage in some sort of escapism instead of working out, put it near that. Put it next to your TV, computer, gaming console, book shelf, phone charger, or whatever your distraction of choice is. You CAN reach or walk past it, but you're far less likely to with it staring at you every day.
Get to Work
As always, I want to hear from all of you. Do you use kettlebells? Is there another quick, cheap, efficient method of exercise that you use to get results? Tell us your stories down below.