Kettlebells are traditional Russian weights that look like a cast-iron cannonball with a handle. Used properly, they are senior friendly and can be used for maintaining and increasing muscle strength and bone density, and for a cardiovascular workout. They are available in weights from 2 lbs to over 100 lbs. Women should start with about 8 lbs, while men can begin at 16 lbs. Use common sense: If a particular exercise aggravates an existing problem or injury, don't do that exercise.
The two-arm swing is the most basic kettlebell exercise and should be mastered before moving to other exercises. Use an overhand grip with both hands on the handle and allow it to hang between your legs. Stand with feet slightly wider than hip-width apart. Start swinging by rocking your hips rather than using your shoulders and use momentum to raise the bell so that it swings to about shoulder height, then back between your legs. Perform for at least one minute, or for a desired number of repetitions.
The single-arm swing uses the same basic movement as the two-arm swing, but only one hand is used. Remember to swing upward by thrusting the pelvis forward rather than lifting from your shoulders, and allow gravity to bring the kettlebell down in a smooth, controlled movement. Keep the free arm at the side of the body. Perform for one minute or a desired number of repetitions, then change arms and repeat.
Begin in the same body position as for the two-arm swing. Release one hand from the bell, and swing the bell behind your back with the other hand. Grasp it with the free hand at the back and bring it back around the other side to the front again. Make sure you grasp it firmly and breathe throughout the movement. As the weight moves from hand to hand, your arms will loosen and tighten. After the required number of repetitions, repeat in the opposite direction.
The figure eight is an advanced version of the body pass and should not be done until you have mastered that move. Instead of passing the kettlebell around your body, you pass it from one hand to the other between your legs from the front of the body to the back and from side to side, so that it creates a figure-eight pattern. This gives you an excellent workout. After the required number of repetitions, repeat in the opposite direction.