As you begin kettlebell training, be prepared for a tough, advanced workout. Kettlebells are harder to handle than traditional dumbbells, but this makes your muscles work harder, and you'll see the difference in your results. Kettlebell training is not for beginning exercisers, but if you want to build strength and mental toughness, give kettlebells a try.
Kettlebells have been described as bowling balls with a suitcase handle, and that's an accurate description. You can order them in sizes ranging from about 8 pounds to more than 100 pounds. Although you can do any standard weightlifting exercises using kettlebells that you do using dumbbells, you'll get the most benefit if you incorporate some specifically designed kettlebell exercises into your fitness plan.
What makes kettlebells different from regular dumbbells? Ballistics. The ballistic (meaning fast motion) element of kettlebell training conditions your body to absorb shock. The ability to absorb shock is especially helpful for combat sports, but kettlebell exercises will get you in great shape no matter what. One example of a ballistic kettlebell exercise is the one-arm kettlebell snatch. Here's how to do it:

• Start with a kettlebell between your feet. Bend your knees into a squat, grab the weight, and swing it back between your knees as if you were hiking a football.
• Immediately swing the kettlebell through your knees in front of you.
• As you reach a standing position, pull the kettlebell toward you as if starting a lawn mower.
• Here's the tricky part: As the kettlebell reaches your shoulder, open your hand and flip your hand around the handle, rather than letting the kettlebell flip over your wrist.
• Push the kettlebell straight into the air to complete the move.