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I see it time and time again – people look at the funny cannon-ball looking thing in the corner of the gym, pick it up, and then put it down…so mysterious! But, really, there is less mystery, and more magic than you might think – if you learn how to use them! KettleBells can help you prevent injury, get strong sleek muscles, and increase bone density all while getting your heart rate up.

In the 1800s, KettleBells were counterweights in the farmers markets in Eastern Europe. The farmers would swing, and toss these weights, even juggling them, at the end of their day – just for fun. They were even featured in some early circuses. Turns out, that made them very strong. And it isn’t like farmers in Russia at that time were known to be weaklings! This lead to a true technique being developed, and eventually the KettleBell became the official workout of the USSR.

They arrived in America with waves of Russian immigrants in the early 1900s. They were popular here for a while, a mainstay in gymnasiums of the time. In the Soviet Union, the fact that they were indestructible, inexpensive, and efficient meant that they continued to be widely used – including for Russian Special Forces. Here in the US however, our gyms became very fancy and gadget filled, and KettleBells decidedly low tech nature is the main reason they fell out of favor.

It seemed inevitable that such an amazing tool would be back – and now it is. Why would you want to divide your body down to individual movements and muscles to be trained one at a time, when life requires you move your entire body, at different angles, all the time?

KettleBells utilize three-dimensional multi-planar movements that constantly challenge the body to stabilize. With the KettleBell the center of gravity changes and you work with inertia, and fluctuating resistance. When I started training with KettleBells the best part for me was that I could work power, endurance, deceleration and cardio in a low-impact way. This was the perfect cross trainer for me as an aerialist and now that I am retired, it continues to be the perfect cross trainer for LIFE. What does that mean for the you? It means…a quick, efficient challenging workout!

The basic move, the KettleBell double arm swing works the glutes, hamstrings, inner thighs, quads, calves, abs, deep back muscles (erector spinea, quadrates lumborum and multifidus if you must know) and grip. On top of that, it can get your heart rate up – and that is only one move!

There are many styles of KettleBell training – some based on traditional sport moves, some based on heavy bell training and some based on a cross training program for ballet dancers. I do a combination of the first and last. The Bell allows for and endless variety of movement – all making you stronger and better able to do all the things you need to do in life.

People interested in training with KettleBells should look for a certified instructor because there is a technique to learn. There are many options; I trained with KettleBell Concepts, but there is also IronWorks FE, Dragon Door, Art of Strength, and the American Kettlebell Club.

You also need to pick the style that works for you – some people train with no music, and very heavy bells. I like to swing light bells, enjoy a group environment and listen to some silly music – but that is just me! I teach classes at Romney Pilates on Tuesdays at 10:30am and on Saturdays at 11am, as well as private. I even include KettleBells as cross trainers in my Aerial Conditioning privates at Next Evolution.

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Lorelei Ashe MacDonald is recently retired trapeze artist and teacher. Lorelei started taking movement classes with Martha Graham dancer Willa Shulman in 1969 at age 4.  A career in dance, both modern and jazz, lead to aerial dance and then to circus with a few breaks for injuries in between. Lorelei received training from Radu at Radu Physical Culture in the Radu method, as well as receiving NASM CPT Certification. Lorelei relocated to New Orleans to find more peace and pleasure to her life.  She offers Gravity Defying Fitness at Next Evolution and KettleBell training at Romney Pilates.