Kettlebells are centuries old cannonball-shaped iron orbs with handles which can
provide one heck of a workout. Unlike traditional dumbbells, the kettlebells
center of mass is extended beyond the hand. Its unique shape provides the ‘unstable force’ for handling – this force is the key to the effectiveness of the kettlebell exercises.
They build strength, balance, flexibility and endurance (unlike standard weight training) particularly in the lower back, legs, and shoulders as well as increase grip strength.
The real goal when training with kettlebells is to work the movement
The real goal when training with kettlebells is to work the movement, not an isolated muscle. Combining strength and conditioning into a single time-saving workout routine is the one of great things about kettlebells.
A typical workout routine will involve large numbers of repetitions that work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks in between the sets. While traditional kettlebell training calls for 8 kg for women and 16 kg for men, it’s a better idea to choose a lighter weight and focus instead on developing the correct technique.
As you become stronger and more skilled, it will shorten your recovery time between the sets.
If you still need a greater challenge, increase the weight of the kettlebell you’re using. Trying to learn kettlebells off YouTube is as good as learning martial arts the same way. It is better to learn a few big exercises well and focus more on movement quality before increasing quantity. A much smarter choice is to book a few training sessions to learn how to use it the right way.