Kettlebells date back about 350 years, and essentially look like a cannonball with a handle. They come in a variety of sizes, and can be used in different exercises, build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.

How much weigth should I use

You can use either one or two kettlebells for your workouts. I like having two different sizes, one light and one heavy. The reason is that some exercises are better performed with a light weight and some with a heavy weight. For women I recommend starting with a 5 pound and 10 pound kettlebell. For men I recommend a 10 pound and 15 or 20 pound kettlebell.

Safety

Make sure to always start with the kettlebell between your feet. Bend at the hip and reach down to pick up the kettlebell and lock your hips when standing. Always set your kettle bell down the way you picked it up, between your feet with a straight back.

Where to get a Kettlebell

Kettlebells are available in most big box stores in the sizes you will need.