Exercising with kettlebells can help users achieve power and endurance while strengthening the core. Learn more about this ancient Russian body building technique and discover why so many people are enjoying this workout today.

What They Are: Kettlebells started out as a Russian farm tool that farmhands began using as exercise equipment in the 1700s. In fact, kettlebell competitions became a national sport for Russia. Kettlebells are cast-iron balls (commonly described as a cannon with a handle), and range in weight from around eight pounds to over 100 pounds.

Why They Work: Many kettlebell exercises are a type of ballistic exercise, meaning a strength-training motion where a person lifts, accelerates and releases the weight, helping to build explosiveness in the muscles engaged. Some ballistic kettlebell movements include the swing, snatch, and clean. Another big benefit of Kettlebell training is when you use one at a time, it keeps the body imbalanced causing core stimulation and increased core strength.

The unique design of the kettlebell has its perks. While you can use dumbells for many of the same exercises as you would use a kettlebell, the kettlebell has an advantage since it is harder to grip, working wrist and arm muscles even as you struggle to hold it. Not only will you work to grip the handle, you’ll also engage your core to stabilize the ball.

It’s possible to have a cardio workout with kettlebells, either by working with them solely, or using reps of kettlebell exercises in between jogging or other exercises. Kettlebell cardio will increase endurance for athletes and is great for conditioning.

Why They Are Popular: It seems everyone from celebs to athletes are singing the praises of kettlebells. For some, it’s that the exercise equipment offers more of a workout in less time, since it can engage so many muscle groups at once. For others, it’s that a kettlebell is a small, inexpensive tool to incorporate into a home gym. Many coaches enjoy that kettlebells can help athletes improve both strength and endurance.

Find the right kettlebells for you: Push Pedal Pull sells the VTX Kettlebells, which have a larger, ergonomically rounded handle, and are perfectly suited for single or dual hand core body movements. The quality baked enamel finish creates less friction when changing hand positions on transitional lifts. While the VTX kettlebells are very sturdy, they also come with a one-year warranty against breakage.

While its history may date back to the 1700s, there’s nothing antiquated about a kettlebell workout. Consider adding this quirky weight into your routine to boost your January fitness.