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Though ket­tle­bells date back to An­cient Greece, they have only be­come a health club sta­ple in the last two decades. Re­search sup­ports the ef­fec­tive­ness of ket­tle­bell train­ing, and nu­mer­ous stud­ies found that an in­tense ket­tle­bell work­out burns about 20 calo­ries a minute and could im­prove aer­o­bic ca­pac­ity, ex­plo­sive power, dy­namic bal­ance and core strength.

“One of the most ef­fec­tive ket­tle­bell ex­er­cises is the swing,” says for­mer IFBB fit­ness pro Carla Sanchez, owner of Per­for­mance Ready Fit­ness Stu­dio in Lone Tree, Colorado. “It em­pha­sizes the pos­te­rior chain, build­ing strength, stamina and power.”

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