At Move Happy we love questions and we love kettlebells 🧡 So I thought I'd try to answer a few of the most common things I get asked here...
Why is working with kettlebells good for you?
Where to start?? I promise these portable, cast iron, little bundles of fun are both popular and addictive for a reason.
Kettlebell workouts are designed to use all major muscle groups at once, which means they're an incredibly effective way of working - you get lot done in a short time, and then you can get on with the rest of your day 😃
It also means you are essentially doing a cardio workout and a strength session in one.
In getting that all over body burn, kettlebells help to develop stronger muscles and ligaments. Weight training maintains and increases bone density, which is critical for women as we get older – without resistance training we naturally start to lose bone mass after the age of 30 😮
Kettlebell moves also follow and protect our daily movement patterns, meaning this kind of training support us with day to day living and as we get older. For anyone thinking it's too late to start, it's worth knowing some people will train with kettlebells well into their 70s and 80s. Some of our own ladies at current Move Happy classes are into their 60s and only started just in this last year (👋 hi Mum if you’re reading this!)
Won’t Kettlebells make me put on bulky muscle?
No. Though we hold kettlebells in our hands, it's not just (or even mostly about!) the arm work. Kettlebell moves actually require us to use our entire body. You'll be doing more core and booty work than you ever thought possible.
Regular kettlebell training done right will actually result in a leaner appearance, especially when combined with a healthy diet.
This is because the muscle we build becomes our metabolism boosting machinery (or your fat burning machinery, if this is how you prefer to think of it). This is simply because muscle requires energy – or calories - just to stand still. So, building muscle has a key role for people looking to get into shape!
Also for women, with our genetic and hormone profile, it is actually pretty difficult to put on a significant amount of muscle ‘bulk’ without an incredible amount of time, effort and dedication towards a specific goal.
So if you have avoided resistance training for fears of getting too muscly and bulky, rest easy knowing that it can’t happen by accident, or overnight, or as the result of just lifting an 8kg kettlebell a couple of times a week.
How soon could I see results from Kettlebell training?
From the very first session! People often pick up one of these little guys, learn something new, and can't wait to come back for more. Those endorphins and that feel good buzz happens from Day 1.
In terms of strength, performance or body goals, this very much depends on how often you train and which results you want to see.
But kettlebells are one of THE most effective tools for all-over strength (and fat loss if you want this) because, as we’ve already said, many exercises can activate and engage up to 600 muscles in your body at a time. This increases calorific burn, boosts metabolic rate and also challenges your cardio.
As with HIIT training, kettlebells can also produce an after-burn effect leading to further calorie burn for up to 24 hours after your workout (winner 🙌).
Essentially, for beginners, if you combine training around twice or more a week with good nutrition for accelerated results, you would see a difference in shape and strength within a month if this is what you're after.
In training once a week, particularly if you’ve never lifted weights before, you’re still likely to see improvements in your strength in this time. You’ll also notice you’ll improve your performance at running and other sports and activities too.
If you like to set goals and progress, there will be a need to over time increase load and/ or complexity of the movements, which is brilliant as there are so many to choose from!
Isn’t it just about swings though?
Absolutely not! But hear me out on this...
Kettlebell swings do use most of the muscles in our body so are an incredible exercises to develop cardio, improve posture and build power. The swing will activate a lot of the big muscles in the back of the body including your glutes and hamstrings, and we love hitting these big time burners.
There are also many variations of swing to do as you progress - you can go single arm, lateral, or add a step with the feet and more. So swings are a critical move to include in training due to the benefits.
However, there is also a huge amount more to kettlebell training that swinging! So many variations of squats, lunges, cleans, rows and core work too (to name just a few). I am a little bias, but I would say most of these are an incredible amount of fun.
Which kettlebell weight should I start with?
Kettlebells moves are generally full body exercises, so you are likely to be able to lift more than you think. Also, it is not really about comparing the weights to dumbbells which are handy when you want to isolate one muscle or muscle group at a time.
Most active women can start with an 8kg or 12kg kettlebell. In our classes I more commonly start newcomers with a 6kg however, as we build handling, confidence and technique but then quickly move up.
Where do I start?
Get in touch for a chat or come along to class! We always have kit to lend so you will get a real taster of what it’s all about before thinking about whether you want to purchase your own kettlebell.
Our Kettlebell classes are small (10 max but commonly smaller) so there is room for input and support, and we aim to cater for all abilities. However if you’re feeling like you want a little more reassurance, get in touch for a chat beforehand and we can talk through any concerns.
Want in now?? Book yourself in with one of the options below.
Introduction to Kettlebells Workshop, Wednesday 8th September, 7.30pm - 8.30pm, £12
We’ve got a couple of spots left at this one-off workshop for those who want group session that starts right at the beginning for all participants.
Kettlebell Core, 6 week Course, starts Wednesday 15th September, 7.30pm, Investment £60
If you're ready to commit and make some progress, dive straight in and book our new weekly indoor course. If you're keen, I'll even give a little homework each week between sessions to ensure you get results you're after 😉
Kettlebells Outdoor Classes for drop in or Class Pass Holders
If you prefer to keep it out in the open air, we're all over that too 🌳 Outdoor classes resume in September (Fridays 9.20am from 3rd Sept @ Oaken Grove, and Sundays from 12th Sept @ 9.15am @ Furze Platt Senior School Canopy).
A 6 Park Class Pass (£48 for 6 Classes with 2 month expiry) will ensure you commit and make a saving too.
For more info and background on kettlebells check out a previous blog here.
Hope to see you soon!
N x