Personal Trainer Kathleen Trotter explains how using a kettle bell can help you build power and strength.

Q: What is kettle bell training?

A: A kettle bell is a cast iron weight. It looks somewhat like cannonball with a handle attached. There are two main differences between kettle bell training and traditional dumbbell training. One is that the majority of kettle bell training involves using momentum and using one's hips to generate power. The second is that a kettle bell is designed so it can swing. This swinging motion creates an environment where the body has to use its inner stabilizing muscles to make micro adjustments while performing the exercise in order to maintain proper form. There are kettle bell exercises that are unique to this piece of equipment (for example the Turkish get up or the swing), as well as exercises using the bell that are purely modifications on old dumbbell and power lifting favourites (cleans, clean and jerks, overhead squats).

Q: Why is it beneficial? Can it help train the body for anything in particular?

A: As with any exercise tool, the benefits one gets from using the kettle bell will depend on how one utilizes it. As with any weight training regime, power and strength will be increased by performing less reps with a higher weight. Greater muscular endurance will be achieved by performing higher repetitions with a lighter weight. That being said, when done correctly and safely, the swinging motion involved in most kettle bell activities does recruit more stabilizing muscles than traditional weight training. Therefore, the deep core will be challenged to a greater extent. Also, the full body nature of most kettle bell exercises makes kettle bell training more functional than many traditional weight training programs. Thus kettle bell exercises can be a great addition to any sport or functional training program.

Q: Can you suggest some exercises?

A: If it is appropriate for the your fitness level, I would suggest incorporating kettle bell exercises that are unilateral in nature or exercises that promote an environment where the distribution of weight is not centered within the body. These type of exercises challenge the core and have the potential to even out any right to left muscle imbalances within the body. Examples would be single arm swings or single arm cleans.

My all time favorite kettle bell exercise may be the Turkish get up. It is a full body unilateral exercise so it really challenges the client to work the weak side of their body. Here's how you do it:

Getting set up: Lie on your back. Left arm out to the side at shoulder height. Left leg straight, right leg bent so your right foot is on the ground, and right arm straight up in the air holding the kettle bell.
Part A: Crunch up so you come to a seated position. Right arm stays straight up in the air.
Part B: Keep your right arm up in the air and use your left arm and right leg to lift your hips up in the air. Once your hips are up in the air, swing your left leg underneath your left arm so the left knee goes onto the floor. You should now be in a lunge position with your right foot on the mat and your left knee on the ground and your right arm straight up in the air.
Part C: Use your right bum muscles to come up to a standing lunge position. Keep your right arm straight up in the air the entire time.
Part D: Go back down to the ground repeating all the steps in the reverse order.
Part E: Repeat for the desired repetitions and then switch legs.

If the above exercise seems too advanced, there are a lot of ways to include kettle bells, or the principles of kettle bell training, into all levels of exercise programs. For example, if the Turkish get up seems too complicated, perform only one portion and gradually work up to performing the full version.

Sometimes a gym does not have light enough kettle bells to be safe for everyone. In this case, incorporate the off centered nature of kettle bells into your training without the bell. Do a squat holding one dumbbell off centered on your chest like you are holding a kettle bell. This challenges your core because the weight is not evenly distributed throughout the body.