I’ve been reading a lot about a new form of weight bearing exercise that uses weights called kettlebells. They are a variation on the dumbbells we are all so familiar with. Many celebrities are now training with them, including Katherine Heigl, who credits her fit physique in her movie, Knocked Up, to her kettlebell routine.

I conducted an interview with a certified kettlebell trainer in Los Angeles, CA, Megan Butacan, in order to uncover all of the important details about this new training method. You will love the results!

*f.a.t. Suzy: How are kettlebells different than dumbbells, other than appearance? And what’s the impact on a workout compared to dumbbells?

Megan: A workout with kettlebells is much more dynamic than with dumbbells. When you “throw” the kettlebell around you are forced to use your core much more aggressively and stabilize your body against the momentum of the bell. There is a much higher rate of calories, mainly fat calories, that are burned when you use the kettlebells at the right intensity

*f.a.t. Suzy: What’s the advantage to using kettlebells in terms of any or all of these: weight loss, muscle gain, increased mobility, decreased injuries, time to see results

Megan: A. Weight loss: Research has shown that the higher the intensity of work you do, the more fat you will burn after the workout is done (EPOC). Kettlebells work great for producing this result because they use lots of muscles, very intensely, and get your heart rate up very high.

B. Muscle Gain: Because the bells are in big increments (8k, 12k, 16k, 22k, 24k) you either lift hard or forget it. This helps push a person outside of their comfort zone and usually push much more weight than they thought they could. More muscle mass means a higher metabolic rate which equals more total calories burned throughout the day, while at rest.

C. Increased Mobility: Most people complain about tight hip flexors. Much of the kettlebell movements are driven from the full extension of the hips by using the glutes. When you fully extend the hips and contract your hips the hip flexor is forced to relax, and in essence stretch. The “windmill” and “kossack” are two exercises that will create a great active stretch throughout all the muscles of the body

D. Injury Rehab: Proper shoulder stabilization is the key for a healthy shoulder. When done properly Kettlebells really work the shoulder stabilizers and make you have to tighten and strengthen them while you complete the move. I’ve used it to help rehab a lot of my clients shoulders. Also, a component of back pain is weak back extensor muscles. Not only does training with kettlebells - especially the swing and snatch - really give you lots of strength in these muscles, but you also gain endurance in your back muscles which is important because they have to hold you upright all day.

E. Time investment relative to results: Like with any program it takes about 6-8weeks to really master the basic techniques, but if you’re eating a clean diet you can see the results the first week!

*f.a.t. Suzy: What are the three main muscle groups worked when using kettlebells?

Megan: The hips are the dominant muscle group - glutes, hamstrings, inner thighs, and abs. The lats are very important in the exercises also. Who doesn’t want to have nice strong glutes, and a toned back?

*f.a.t. Suzy: I see a lot of swinging going on in the kettlebell videos; does this mean they aren’t a good option for indoor training and only good for large outdoor settings?

Megan: Kettlebells don’t take up very much room at all! I’ve trained people in their homes and outside. One bell is sufficient to create a very intense workout so you don’t need a bunch of equipment either.

*f.a.t. Suzy: Are these going mainstream or just some high end option for people who can afford personal trainers? In other words, will people be having these in their homes by the tv like I do my dumbbells, or are they not conducive to owning, due to much instruction needed, space, money, etc.?

Megan: Target has a brand of kettlebell calld Go Fit thats very affordable and comes with a work out video. They are definitely becoming mainstream. Having one kettlebell in your house is much more practical and efficient then having a Total Gym, a bunch of dumbbells, or any other pieces of fitness equipment.

*f.a.t. Suzy: What’s the cost for a set of kettlebells and are they in different weights like dumbbells or all the same weight? How would someone know what size to start with? And what are the costs for getting started?

Megan: All you need to start is one kettlebell. Men usually start with a 16k (35lbs), Women usually start with a 8k (16lb). Strong woman who work out intensely with weights can start with a 12k (25lb) bell. They can cost anywhere from $20 - $75 depending on where you buy it and whether or not you have to have it shipped. An article in Shape magazine said that Katherine Heigl keeps a 8k in her dressing room so if she has only a few moments to workout she can do some swings and get a quick intense workout.

*f.a.t. Suzy: I missed that article, but have heard her discuss them in other interviews. Her leaner frame is enough evidence for me! But many women don’t have her money to hire a full time trainer. How does a gal find a place / studio/ gym/ trainer who uses them, and how does she get started?

Megan: Kettlebells are a great tool that yield excellent results when used properly. They reduce injury, help people move better, and blast fat but the key point is you want to be taught properly. It doesn’t have to break the budget.

 www.russiankettlebells.com will take you to the Russian Kettlbell Website. You can look for instructors in your area on there. The RKC was the first place to introduce kettlebells to the mainstream population. Pavel started the RKC. He used to work with the special forces in Russia and did some work in the United States, as well.

People should look for a trainer who has gone through an RKC certification, which means he/she has completed 3 days of intense training and testing to prove they are proficient enough to teach the skill. Not to mention the hundreds of hours they spent preparing to attend and complete a ceritification.

Be cautious of training with someone who has a different KB certification, or doesn’t have a certification at all, and taught themselves. There are also places that do group training. I have a group on Saturdays at Torrance Beach and Kettlebell. For more information on kettlebells or other training issues, your readers can read more information at DragonDoor.com and contact me through that site.

*f.a.t. Suzy: 

Thanks, Megan! For more on kettlebells, you can also go to www.liftkettlebells.com