Get on the kettlebell bandwagon for fat loss, strength conditioning

Kettlebells are everywhere! From "The Biggest Loser" to local gyms, kettlebells are becoming a mainstream fitness tool. These cannonballs with a handle have been around for hundreds of years, and are gaining newfound popularity in part because they’re fun to swing, but mostly because they deliver a highly efficient and effective workout.

Every single foundational movement to working with a kettlebell requires multi-muscle recruitment. Kettlebells engage everything from your lats to those muscles in your core to your glutes, hamstrings and quads. They’re multi-tasking dynamos that can deliver aerobic and strength conditioning in a fairly short, but intense, workout.

The most basic kettlebell move is a swing, either one or two-handed. With feet slightly wider than shoulder width, the swing is performed by using the power from your hips to bring the kettlebell from between your legs to just above your hips. The kettlebell swing, when performed properly, requires you to keep your shoulders down and lats tight, drive through your hips and heels and stabilize the entire range of motion with a tight core. That’s just one simple swing! Try 50 in a row and you’ll know why people swear by the unparalleled conditioning offered through kettlebell training.

Weightlifting fans will appreciate the range of activities that can be adapted to kettlebells: Weighted squats, cleans, snatches, and deadlifts can all be done with a kettlebell versus barbells or dumbbells. Since kettlebells are pretty small compared to barbells, they make great at-home fitness tools.

I’m on the kettlebell train, so I find their popularity both exciting and a little scary. As with any exercise program, it’s smart to work with a certified trainer to get advice and coaching on proper technique and form. Kettlebell trainers have very specialized certifications that are dependent on thorough knowledge of the tools and tactics that ensure an effective and safe workout. There are plenty of so-called certifications and classes that a trainer could have participated in, but to avoid injury, make sure your kettlebell trainer is certified by the American Kettlebell Club or is a Russian Kettlebell Coach.

Melissa Gerharter MS, RD is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com