What is a Kettlebell?
A kettlebell is a cast iron ball with a handle on it. They have been used in Russia for centuries by their Olympic athletes and Military. Country folk started throwing them around and eventually they became very popular in Russia as a training tool. In 1913 the Russian magazine Hercules reported "Not a single sport develops our muscular strength and bodies as well as kettlebell athletics." A Russian strong man was referred to as a kettlebell man –Girevik. Although kettlebells develop strength, a kettlebell-trained body is not bulky. Today kettlebells are used by all types of people with a variety of goals. For example, athletes, powerlifters, martial artists, law enforcement, military, dancers and regular men and women who just want to be in the best shape of their lives.
What can Kettlebells do for me?
Properly designed kettlebell workouts can:
- Increase your strength
- Decrease your body fat
- Shape your body
- Decrease stress
- Increase your energy level
- Increase your flexibility
- Increase your endurance
The handle on the kettlebell makes the weight easier to hold for the ballistic drills and also adds a pulling, due to momentum and gravity (red arrows below), during these drills that you have to actively counter with tension in the muscles of your body (orange arrows below). This makes the drill harder, more effective, and more taxing on the muscles of your body, creating a very efficient and effective workout.
Kettlebell exercises not only target the major muscle groups but also targets the hard to work stabilizing muscles as well. It is a total body workout in much less time. Kettlebells, unlike dumbbells and machines, allow for more range of motion during the lifts to improve flexibility. The exercises are compound movements. They mimic everyday motion, treating your body as a whole, not a group of parts like isolation exercises.
What size of kettlebells should I start with?
An average woman should start with an 8kg kettlebell. The average man should start with a 16kg kettlebell. If physically fit, a woman can start with a 12kg kettlebell and a man coould start with 20kg kettlebell. Start working out with one kettlebell. Try using two kettlebells if you can.
What are the types of kettlebells? What will I choose?
The competition-style kettlebells have thinner handles than the standard bells. People who have smaller hands will find the grip more comfortable.
Competition-style kettlebells are standardized in size and shape regardless of weight.
If maximizing your performance isn't your goal and instead you have a more casual attitude toward training, then the above is of no concern. However, those of you wishing to avoid spending time with technique work every time you earn a heavier set of kettlebells should consider the competition bells.
Standard kettlebells are opposite of competition-style kettlebells. Different sizes, thicker handle.
What are the kettlebell brands?
Ader Kettlebells, Dragon Door Kettlebells, Lifeline USA, Power Systems Kettlebells, Tactical Athlete, Troy Kettlebells,
How long should my workout be?
It should be 20-45 minutes. Try working out with kettlebells atleast 2-3 times a week.
Would kettlebell training be for me?
Kettlebells are suited for everyone: Newbies, weight lifters, martial artists, women, athletes, overweight people, folks that are 40 and up, or those who simply want to get back in shape.
It is safe for any age, shape, or size.
Are kettlebell exercises safe?
When performed with proper form they are safe for just about everybody. Attention to detail is the key. I highly recommend finding a kettlebell instructor in your area to teach you the finer points of the drills and to correct your form as you go. A session or two with a certified instructor will get you on the right path for safely lifting with kettlebells.
For more information about kettlebells, click here.
For more information about kettlebells, click here.
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