This week we are going to focus on one of the most versatile, efficient and cost-effective training tools around – the kettlebell. If you haven't been to the gym in recent times, then you might be unfamiliar with the kettlebell. However, although it has become a standard piece of equipment in most gyms, the kettlebell has been around for an extremely long time.

In fact, it first appeared in Russia in the 1700s as a farming tool before it was incorporated into the Soviet army's strength and conditioning training in the 20th century.

The kettlebell is a pretty rudimentary device and basically looks like a cannon ball with a handle. At Everyday Athlete we use the kettlebell for a variety of full-body movements. Kettlebell workouts, when done correctly, can be used for strength or aerobic conditioning. One study by the American Council of Exercise found that a 15-minute kettlebell circuit can burn 300 calories. In other words, the kettlebell delivers plenty of bang for your buck. What's more, you can find endless workouts to keep you challenged as well as in shape.

If you are new to resistance training, I would recommend 8kg as your starting weight. If you have experience with free weights, you should be able to start with a 12kg bell.

The swing is the movement that the kettlebell is most known for. This full-body, complex exercise is great for stripping off unwanted body fat, putting muscle in the right places and improving heart and lung function. The reason we get all these benefits is that you move a kettlebell quickly, this fires up our fast-twitch muscle fibres and gets the heart pumping too. Like anything, you must first learn the technique and perform at a light weight before attempting to swing around what is essentially a large cannon ball.

The swing

By Tommy Young

Step one: Start with your kettlebell about a foot in front of you and your feet shoulder-width apart. The bell and your feet should form a triangle. Grabbing the bell with both hands push it aggressively through your legs and under your hips. As you do this you will need to bend at the hips bringing the chest forward and maintaining a straight back. The knees flex slightly but keep your shins vertical.

Step two: With the bell now between your legs, you should feel a stretch in your hamstrings. Squeeze your butt and drive your hips forward, sending the bell away from your body. The arms stay in contact with the body until the hips are fully locked out (you are standing tall). Note that the arms do not pull, they guide the bell to its final position, in line with the shoulders.

Step three: Gravity. The bell becomes weightless and once again the arms guide the it down. As the arms regain contact with the body we will once again send the hips back, keeping the spine in a neutral position (straight) you should feel the stretch once again in your hamstrings.

Try starting with three sets of 10 repetitions three times a week. Once you are comfortable up this to three sets of 15 then three sets of 20 ... keep experimenting like this until you can perform 100 reps in two sets. Then it's time to invest in a heavier bell. As with all weight training, technique is the priority.

Key points: The neutral spine position must be maintained at all times. Basically this means keeping your back flat and your abdominal muscles tight. Think of a pole being placed along your back the entire time. This "pole" must remain flat to your back the entire time you perform the swing.

Don't follow the bell down too soon and squat with it out in front of your body. The swing is a big hip movement more similar to the deadlift with the bell close to the body when we move. Often when people find the swing taxing on the lower back it is due to this little technique error.

The heels should be planted to the floor the whole time. Try wearing flat-soled shoes or go barefoot to prevent you rocking to your toes and lifting your heels.

Also, when you go heavy, chalk up. A little chalk in the hands will keep the bell from slipping from your grip and flying out your window. Happy swinging.

For more guidance on how to perform the swing, watch the video at article https://www.youtube.com/watch?v=JRQfTbYDev4.

Everyday Athlete gym is located in the heart of Glasgow and provides a unique, fun training environment geared towards helping clients achieve their health and fitness goals. Unit 18B 100 Borron Street, Glasgow, G49XG; www.everydayathletegym.com