Stephanie Fsadni gets to grips with some seemingly heavy weights – kettlebells – only to learn they’re not too hard to handle after all and they target the whole body.

Kettlebell and body weight-based training helps mothers-to-be to stay strong during pregnancy and to make the delivery as easy as possible.

Originally developed in the 1700s in Russia to weigh crops, kettlebells were used by the Soviet army as part of their physical training and conditioning programmes in the 20th century. Their popularity soon picked up and in the 1940s they began to be used for competition and sports throughout Russia and Europe.

“A kettlebell is basically a hand-held gym, and the best fat burner you’ll find,” says kettlebell trainer Maja Vähä.

Together with her sister Linnea, Maja runs Spartan Kettlebells Malta in St Julian’s, the first local fitness centre to be based on kettlebell workouts.

She explains that with kettlebells, one trains the whole body using compound movements.

“The variety in exercises and weights allows you to train cardio, strength, speed and flexibility in the same workout. There are different forms of kettlebell training: from hard style, girevoy sport style to kettlebell juggling.”

When it comes to fitness, the main difference between kettlebells and other free weights is that the weight of a kettlebell is offset and unbalanced, that is it allows for movements in all directions. The handle is smooth and allows one to hold it in a variety of different ways.

The intensity and exercises are so efficient that you don’t have to spend hours working out

“This makes it a perfect tool for functional training, where the whole body is trained as one unit using a mix of ballistic exercises like the swing and snatch, but also full body movement such as thrusters and Turkish get-ups, as opposed to the traditional isolating dumb-bell exercises such as bicep curls and triceps extensions.”

Each exercise targets different muscle groups, making it very efficient for both fat loss and getting stronger. And the best thing about it is that one should see results quicker than in other types of training.

“The intensity and exercises are so efficient that you don’t have to spend hours working out, 30 minutes are enough to get great results,” reassures Maja.

For those for whom the mere sight of a kettlebell seems too much to handle, do not worry as kettlebells come in different sizes.

Kettlebell trainer Maja Vähä

Traditional competition-style kettlebells come in weights from 12 to 48 kilograms but one can find four-, six-, eight- and 10-kilogram kettlebells. So they are not too heavy to handle, besides the fact that classes are scalable and adaptable to suit anyone, from beginner to hardcore crossfitter.

There are also classes for children of all ages, pre- and post-natal training sessions as well as lighter classes suitable for beginners, seniors, teens and anyone who prefers a less intense workout.

One particular class Maja is proud of is aimed at pregnant women and new mothers.

“Kettlebell and body weight-based training is tailored to help mothers-to-be strong during pregnancy, to make delivery as easy as possible and, of course, to also get back in shape after delivery.”

“The fact that mums can bring their babies with them to the gym too makes it a great way to socialise with other mums and at the same time get a great workout!”

For more information, visit www.spartankettlebellsmalta.com or their Facebook page or call 9953 8544.