Trainer Chip Smith remembers the first time he saw people using kettlebells. It was 1987 and he was studying at the Soviet Sports Institute. Smith thought kettlebells were poor man’s dumbbells until the Russians, who used kettlebells weighing 16, 24 and 32 kilograms (35, 53 and 71 pounds, respectively), showed him otherwise. “Unlike dumbbells, the weight of the kettlebell is centered in the middle of the ball, giving you a completely different feel from a dumbbell,” says Smith, who has trained hundreds of athletes for the NFL. “Any movement that can be done with an Olympic bar or dumbbell can be done with kettlebells.” Here are 12 reasons to get training with kettlebells. There’s rarely a reason to jump or sprint in everyday life, and most gyms aren’t set up for such movements anyway. But with kettlebells, you can work hard and move quickly in a relatively tight space. For example, the kettlebell swing requires only as much space as the length of your arms plus the kettlebell. To perform the move, start with a standard squat as you lower the kettlebell along an arc under and between your legs. Drive your hips up and forward and swing the kettlebell until your arms are parallel to the floor.

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