By Karen Asp

You have to admit, you’ve been curious about kettlebells. Just how can these odd-shaped weights transform your physique?

"Kettlebell training melts fat fast and strengthens your whole body like no dumbbell can do," says Andrea DuCane, a certified kettlebell instructor in Minneapolis.
The kettlebell is a training tool that recently made its way into the United States from Russia, where it’s used by Russian Special Forces and weightlifters, including Olympic athletes.

The bell looks like a cannonball with a handle on top and comes in a variety of weights, from nine to 88 pounds. Unlike dumbbells, the weight of a kettlebell is offset. When you hold the weight, your body has to work to create balance. As a result, you engage all of the muscles in your body. "By working your whole body," DuCane says, "you're training it to function as you would in life."

But don't think kettlebells are only for the advanced. While some of the exercises do require more strength, anybody can use a kettlebell. (If you have back, heart or rotator cuff problems, though, check with your doctor before beginning.)

You'll notice that the first exercise doesn’t specify sets and repetitions because a kettlebell workout mainly relies on intuition as you monitor your body's signals. "The mind-muscle connection is critical," DuCane says. "Train to success, not to failure. Stop before you lose your form."

Clean
Stand with your feet either shoulder or hip-distance apart. Hold the kettlebell with both hands, left hand on top. Tighten your body, squat down with your arms straight and swing the bell between your legs. Next, lift the bell up to your left shoulder and quickly flip it around, bringing your left elbow into your body so your hand is next to your shoulder. The bell should roll around your wrist and end up between your biceps and forearm, but be careful not to let it bang your arm. Keep your wrist straight. Return to a squat position and let the bell fall between your legs as you sink into the squat. Repeat the exercise at a continuous pace. Do as many as you can. Switch sides and repeat with your right arm. For a greater challenge, use only one hand.

Military press
Stand up straight with your feet hip-distance apart, holding the bell in your left hand. Clean the bell to your shoulder with your elbow tight to your body. (If one hand is too difficult, use two.) Tighten your abdominals. Press your shoulders down as you press your left arm overhead, keeping your wrist straight. Think about punching your wrist into the ceiling and keep your eyes on the bell. Adjust your torso to keep the bell over your hip. Squeeze the handle and pull the bell to the starting position. Repeat and switch arms. Do two to three sets of four repetitions for each arm.

BELL BASICS

You may have lifted weights for years, but if you've never worked with a kettlebell, your body may be in for a surprise. To keep your workout safe and effective, keep the following tips in mind:

• Clear clutter. You'll need room to move so make sure you train in an open space.

• Lighten up. Try a nine-pound bell at first and gradually increase the weight. If, however, you're a serious fitness enthusiast who's been strength training for years, DuCane recommends an 18-pound kettlebell.

• Skip shoes. DuCane recommends doing a kettlebell workout in bare feet to help strengthen your ankles and legs. If you must, wear flat-soled, not aerobic, shoes.

• Eye it up. Your focus should be on the bell or straight ahead, depending on the exercise. Although you can check your form in a mirror, rely mainly on your senses to determine if you're moving correctly.

• Zone in. Working with kettlebells is like doing yoga. Because proper form is critical to executing moves with the kettlebell, put your mind into the workout. "Whenever you pick up a bell use your mind and body,” DuCane says.