Mind, body, bells

Everything you need to know about Kettlebells, plus a workout!

I absolutely swear by kettlebells for building functional lifelong strength. These workouts are dynamic, total body movements that hit every muscle group and utilize the power of your entire body. 

Here’s how it works…


By targeting your core and everyday body patterns, the kettlebell builds strength to support all movement and keep you injury and pain free. The perfect example of this is the “get-up” exercise. You go from laying, to sitting, to standing and then reverse. Think about it – when you’re 90 years old, that’s really all you’ll need to do anyway. With the basic kettlebell swing, you’re strengthening every fiber of your core – the trunk of your body and support of all movement. The unique positioning and weight distribution of the kettlebell helps build functional stability—much different than the dumbbell. Movements and exercises executed with kettlebells establish a deeper connection to your body, granting you the control to take your workouts to the next level. 


Kettlebells increase your heart rate like no other. Although I don’t like to measure workouts with calories burned, it’s worth mentioning that kettlebells can burn over 1k cals an hour because of the intense muscle activation. The best part? The after-burn is endless, which means once you start exercising regularly with kettlebells you’ll feel that your body is doing work even when you aren’t and your metabolism will constantly be working for you.


Kettlebells allow for more creative workouts. The way the weight is situated on the handle lets you perform unique exercises that target more concise core contraction and greater development of balance. For example, the ability to pass the bell through your legs – figure 8, or counteracting and controlling the weight with your force during the Swing. The kettlebell insists that you use your entire body (and mind) to maintain a conscious connection and strong, powerful self. Give combination moves a try and feel the full body effects…

Kettlebell Swings

Kettlebell Figure 8

Kettlebell Get-Up

Kettlebell Warrior Press

Kettlebell Snatch Windmill

Rachel is a Certified Personal Trainer, Corrective Exercise Specialist and Nutritionist with the National Association of Sports Medicine. She currently practices kettlebells and yoga, and is certified in Oneness Awakening.

Like Rachel’s’ look? Grab it here: Seamless Capri, Merino Half Zip, Fresh Foam Zante.

Follow fitness and kettlebell expert Rachel Rubin on instagram.


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