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Q: What is a Kettlebell?

A: A Kettlebell is a cast iron weight that is shaped like a cannonball with a handle. Kettlebells generally range in weight from 4kg (9lbs) to 48kg (106 lbs) although some manufactures are making heavier ones now.

Q: Who uses Kettlebells?

A: A common misconception is that Kettlebells are only used by hardcore fitness junkies, which may have been the case at one time. But now Kettlebells can be considered mainstream, they are used by a variety of people including business professionals, athletes, martial artists, law enforcement, firemen, military personnel, stay-at-home moms, and anyone who is looking for a more efficient and functional workout.

Q. What size Kettlebell should I start with?

A: At Modern Athlete, we follow the recommendations given by Pavel in "Enter the Kettlebell" and have found those standards to be accurate for most of our clients. See below chart.

Q. How do I get started?

A: The best and safest way to learn is to work with a certified Kettlebell instructor. Many people attempt to learn by DVD, but we encourage you to work with a certified instructor…either one-on-one or in a group setting. Even a thorough and well-made DVD does not have the ability to watch you perform the kettlebell movements and make adjustments/corrections to your technique. By working with a certified Kettlebell instructor, you will learn much faster and the quicker you learn proper technique the quicker you will begin to see results. Plus, you will learn the safest way to train with Kettlebells which is the most important thing.

Q. Kettlebells look intimidating and dangerous...are they?

A. Driving a car is dangerous if you don’t pay attention to what you’re doing. The truth is, Kettlebell training is as safe as any other form of training and, in our opinion, is a safer option than exercise machines…so long as safety is part of your program and not secondary to it. Exercise machines follow a predetermined path that may not be appropriate for your body’s natural ranges of motion thus increasing your risk of injury. Kettlebells, on the other hand, follow the range of motion most appropriate to you accounting for differences in individual body types and lifting mechanics. But, we cannot stress the importance of safety enough and following a logical training progression.

Q. Is training with Kettlebells difficult to learn?

A: Kettlebells may look easy to the inexperienced Kettlebell lifter, but they are deceptively challenging. Most people will be able to learn basic techniques within 3-4 hours of hands-on instruction, provided they work with a certified Kettlebell instructor.

Q. How many days a week can I train with Kettlebells?

A: Kettlebell lifting is much more akin to practicing a skill when compared to the typical gym workout. Like playing a musical instrument, the more you practice the better you become making you more efficient. As you begin to master the Kettlebell techniques and learn to link your body together as one unit results will come quicker. Kettlebell training frequency (days/week) depends on training intensity and individual recovery abilities. Typical Kettlebell training ranges anywhere from 2-4 sessions per week.

Q. Can I get a complete workout using only one Kettlebell?

A: Absolutely! One of the best aspects of the Kettlebell is its versatility, giving you’re the ability to train your body from head to toe with as little as one Kettlebell. The options are endless and only limited by your own creativity.

Q. Does Kettlebell training allow me to eat whatever I want and loose bodyfat?

A: No. Your nutritional plan heavily influences whether you shed unwanted bodyfat. With that being said, Kettlebell training can be a very effective way to give your metabolism a boost which will aid in fat loss.

Q. What is the best footwear for Kettlebell training?

A: We encourage our students to train barefoot as long as they are comfortable with that approach. Training with no shoes provides a stronger base of support and increased sensory feedback which will improve balance and body awareness. If you prefer to wear shoes, we recommend flat-soled shoes like Converse All-stars (aka Chuck Taylors), wrestling shoes, or Vibram Five Fingers …no running shoes.

Q. If I am a female will Kettlebells give me big bulky muscles?

A: It is unlikely that females will build so-called “bulky muscles” with kettlebell training. The hormone differences between women and men are radically different and therefore women cannot gain muscle like men. Women naturally have much less testosterone than men, which makes it much harder for them to gain large muscles. But, women do have the ability to add lean muscle tissue which makes them perfectly suited for Kettlebells. And by adding lean muscle, you will increase your metabolism which aides in fat loss and improved body composition.

Q. Should I train with Kettlebells only or can I use them with other exercise programs?

A. It really depends on your fitness goals. Kettlebells can provide an excellent workout if used solely by themselves, but can also compliment any training program. They can be used for supplemental cardio training or active recovery between intense training sessions. At Modern Athlete, the Kettlebell forms the centerpiece of our classes/workouts, but we generally mix them with other strength implements and different exercise modalities so as not to become one dimensional in our strength and conditioning.