Teach these moves individually or get a qualified kettle bell instructor to help your kids learn the techniques, and then put them together in a circuit or pairing. Divelbiss recommends a coach be present at all times and be strict about keeping perfect form before letting kids advance.
Avoid letting them train to the point of muscular failure, as this encourages poor form -- each repetition should be executed perfectly. Once the kids are comfortable with basic squats, swings, presses and rows, start them going with other more complex moves like get-ups, snatches and cleans.
In 2001 the American Academy of Pediatrics (AAP) revised its policy regarding children and strength training. Although the new policy discourages competitive weightlifting and bodybuilding in children, it also states, “…strength training programs may be undertaken to improve sports performance, rehabilitate injuries, prevent injuries, and/or enhance long-term health.” The new policy also makes it clear strength training during childhood does not stunt growth or contribute to increased risk of high blood pressure or decreased cardiovascular health.
One of these considerations is that, “a general strengthening program should address all major muscle groups and exercise through the complete range of motion.” When I read this, I immediately thought of kettle bells, which definitely fulfill this criterion for adults. Our kids program starts at three-years-old, and we have used the five-pound kettle bells with this age group to practice picking things up and putting them down and walking with them, training form, balance, stability, and strength... We continue using kettle bells throughout our program and for older age groups, utilizing kettle bell swings to reinforce and create power though the core and hips, supporting many movements needed in sports and continuing to support training the full body.
As noted by Nathan Donahue of Kettle bell Planet, “a barbell on the back of an undeveloped child is an accident waiting to happen. All they have to do is bend over with that bar loading their weak spine and an injury can happen.” Working out with kettle bells, on the other hand, encourages dynamic rather than static movements.
As with any other strength training program be sure your child knows how to perform kettle bell swings and other dynamic exercises properly. For example, emphasize that the swing isn’t simply executed by the arm, but rather that it’s supposed to be driven by the muscles in the legs, hips, back, and glutes.
As noted by Divelbiss, “In both life and sports, kids need to have a good foundation of strength overall to not only succeed but to prevent injury. The kettle bell is great for all this because its shape is conducive to being used by kids (they like the handle) and can be light or heavy but still maintain a relative size that is small and contained.”
Michelle Kilikauskas describes how kettle bell training helped her special needs daughter manage her weight and improve overall health. Because you can get an excellent whole-body workout in just thirty minutes or less, kettle bell training is also ideal for special needs kids with conditions that affect focus and concentration.
As Divelbiss states, “By using kettle bells in our program we can teach and reinforce form on lifting weights and build strength throughout the entire body with a few movements. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
Kettlebellexercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You can create a full-body workout using just kettle bells, or you can pick and choose specific kettlebellexercises to add to your strength training regimen.
Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises. Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training:
Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.
Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.
While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.
Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.
Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate.
When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.
With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.
When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.
There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.
Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.
Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.
You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
Another benefit of doing kettlebellexercises is that you can work several muscle groups simultaneously with a single kettle bell. Kettle bells are also small enough to use anywhere, and you typically don’t need much space to do a variety of kettlebellexercises.
The key is to start slow and, if possible, with the help of a certified personal trainer. But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme.
You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing. Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF.
When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost. Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it.
The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball. Some below kettlebellexercises are more beginner-friendly than others, Sims says, but even if you've swung a few kettle bells around before, the most basic ones are great to have in your repertoire, and are easy to advance by just opting for a heavier weight.
Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more. In addition, holding the kettle bell close to your chest helps you nail proper form.
Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height. They also secretly challenge your core, since you have to keep your abs tight to avoid arching your back.
Sims says to choose a heavier weight with a dead lift—since you're not bending your elbows at all, you're mostly using your glutes, which are likely the strongest muscles in your body. Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground.
“Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says. Push through your heels, putting most of the weight on the back foot, to return to the starting position.
Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too. For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips.
Start in a sit-up position, lying on your back with your knees bent and feet on the floor. Kettle bell swings are great for your butt, legs, and lower back, Sims says.
You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight. To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.
Stand back up; use the momentum from your hips to swing the weight to chest height. Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit.
Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out. Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs.
Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand. Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs.
Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest). Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder.
Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead. To protect your lower back and make sure you're using your triceps, don't arch your back, Sims instructs. The key here is to straighten your arm completely at the top—that'll let you work the triceps through a full range of motion.
Grip the kettle bell by the ball at the base of the handle with both hands and raise it directly overhead. Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level.
The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight. Lift the ball to eye level and slowly circle it around your head to the left.
Hold the kettle bell handle in your right hand with your arm hanging straight at your side. Holding a kettle bell above your head at the top of a crunch challenges your core and lower abs—so does the flutter motion of your legs.
Start with the weight above your shoulders, and to make it more difficult, bring it a little behind your head, Sims says. Make sure to keep your core super tight and lower back flat on the ground.
If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches. Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest.
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