Since the 1700s the Russians have used kettle bells to train their armed forces—the U.S. military now uses them for endurance training. A kettle bell is almost like a cannonball with a handle and can be easier to grip than a classic barbell, which makes it ideal for workouts that include swings, squats and twists. Gold’s Gym Fitness Institute trainer Nikki Kimbrough shows you how to incorporate kettle bells into your fitness routine with these seven simple moves. Click on the video below to get started.