This week, I have "8 Kettlebells Questions" for Stacy Stutheit, NSCA-CPT. Stacy holds two International Certifications in Kettlebell, Orange Kettlebell Club (OKC) and International Kettlebell Sport and Fitness Academy (IKSFA). Stacy has been a personal trainer at One On One Fitness since 1996.

Stacy was introduced to the fundamentals of the Russian Kettlebell, or girya in 2011. Stacy believes that there is no single piece of equipment that is so versatile and yields such amazing results in muscular strength, balance, endurance, power, agility, coordination and mental fortitude as the kettlebell.

Q. Stacy, how did kettlebells develop into the mainstream fitness program it is today?

A. I know that kettlebells are mainstream in larger cities. I wanted to bring it to North Idaho to share the magic of the sport. Kettlebell is a cyclical sport. There are two main groups of exercises in kettlebell sport, Classic and Assistance. Classic exercises are snatch, jerk and long cycle. Assistance exercises are divided into special and those aimed at general development. Special exercises are the means of technical improvement in Classic lifts and development of strength and strength endurance. General exercise groups are used for the development of athletes, general physical preparedness, development of mental qualities and intensification of emotional aspect of training sessions and so on.

Q. If someone is going to take up kettlebells, how important is it that they use a certified trainer with instruction in the use of kettlebells?

A. I was first introduced to kettlebells in 2011, training exclusively with a kettlebell instructor for two years. I decided that gaining kettlebell certifications would ensure that I would become the very best kettlebell instructor in North Idaho. Being trained by the most renowned Kettlebell Sport professionals in the world, allows me to share this expert knowledge with my training clients.

Q. Is a Kettlebell program something anyone can start or is it too intense for people with no fitness background?

A. Everyone begins with the same foundational training allowing the proper technique to be reinforced. Through the influence of repetitive training with gradually increased training load, the body will adapt to meet the demands of the workout.

Q. Some people complain that kettlebells place too much strain on their lower back. Is this a concern people should have or are they just not performing the exercises correctly?

A. Kettlebells as with any exercise performed incorrectly can cause muscular imbalance. Working with a certified kettlebell instructor will ensure that you gain balance and strength equally.

Q. When comparing a kettlebell workout to a dumbbell workout is one better than the other?

A. While working with the barbell it became evident to me that I was causing significant undue stress on my shoulder due to structural limitations the barbell placed on my body. Once I began working with the kettlebells, my range of motion and stabilization increased reducing the amount of shoulder pain. Therefore it is my opinion that kettlebells are the superior training tool.

Q. How often and for what length of time should someone spend working a kettlebell regimen to see results?

A. A program lasting 6 weeks, training at least 3 days a week is enough to show significant changes in strength, body composition and confidence. Proper nutrition will expedite this process. The novice client at this time can choose to advance their training program to reach individual goals set between the client and the instructor.

Q. Kettlebell exercises place a pretty big emphasis on technique. Why is this so important to someone new to kettlebells?

A. Rational technique is one of the factors in determining optimal results in kettlebell sport. Rational technique allows full utilization of physical qualities and achievement of goals. Errors in technique are the major reason of delay of the client's performance and limitation of his/her achievements.

Q. Is there a specific aspect to a kettlebell workout that you just can't get from dumbbells or weight machines?

A. Balance, agility, coordination, speed, posture, improvement of breathing, relaxation and emotional state - that's Kettlebells!

Thank you Stacy for your in-depth answers on kettlebells!

Judd Jones is a director for the Hagadone Corporation.