Don’t get the wrong idea; the idea of the kettlebell isn’t a modern invention. The prevailing belief places their age at about three centuries old. But over the past few years kettlebells have risen to global fame, of course, and following that they are as popular as any other fitness aid. The less complicated exercise routines are accessible to anybody, even if they didn’t have a prior fitness regime, and there shouldn’t be a need to pay a great deal for the required gear. Of course, the more complicated moves aren’t quite as straightforward. As with any exercise system, the basic steps must be learned first. The most important precaution before beginning to train with Russian kettlebells involves ensuring you purchase the ideal weight. You need less weight than you might predict when you turn to kettlebells for your exercise. Ladies are probably better off with an 18lb kettlebell, while men should typically go for the thirty five pound size. Indeed, the weights are notably light — this is because with these exercises, the really important part’s the movement as opposed to how much weight is involved. Ensuring you’ve got your exercises right is important, so look for an instruction DVD or book to improve your workout. In the beginning, before you try any other Russian kettlebell exercise you’ll have to master a double-handed swing. As the origin point of more advanced movements, the two-handed swing must be learned early — and there’s more to it than you’d expect. You should ideally sweep fluently, without abrupt jerks. A common health pointer bears reiterating at this point — your back shouldn’t be used to lift. Instead, keep the emphasis on your hips. After you have mastered this maneuver, you’ll be in a position to try one or two of the more complex movements. Add reps and sets into your routine, and change it up by accompanying it with an assortment of music to keep it enjoyable. More than one pair can be included once you know what you’re doing, and to punch your routine up thoroughly you might perhaps even vary the weights involved. By doing this, you’ll keep your muscles performing at maximum effectiveness and avoid reaching a plateau.

It’s worthwhile to remember that if you’ve started a fitness program designed around Russian kettlebells with the intent of increasing your strength or to body build, the results will not particularly please you. What these exercises are designed to do is reduce your weight, tone up, and improve overall fitness and stamina. Personally, I advocate bringing a session using the kettlebells into your broader fitness scheme. Remember that it’s your own decision how often you take advantage of the exercises. Do you want to support your weight? Two workouts will do fine. Or you can pick up your drive, have five or six sessions each week and shed that excess fat!