Kettlebells are increasing in popularity in the U.S. with classes popping up all over the place.  Their popularity is largely due Pavel Tsatsouline, a major proponent of the traditional Russian fitness tool as an exercise and strengthening tool.  Tsatsouline is a strength and flexibility coach and a nationally ranked kettlebell lifter.  He is credited with brining kettlebells into mainstream fitness with many other companies following suit.

Kettlebell enthusiasts consider it to be the ultimate training tool for promoting all-around fitness and for cross-training.  Each workout can have a different emphasis to increase strength, endurance, agility, and balance while also challenging the cardiovascular system.

What are Kettlebells?

Kettlebells originate from Russia and were used in strongman competitions.  They are cast iron weights that resemble a cannonball with a handle that adjusts.  The movements done with a kettlebell allow for dynamic, total-body movements.  Proponents state that kettlebells can replace the following equipment: barbells, dumbbells, belts for weighted pull-ups and dips, thick bars, lever bars, medicine balls, grip devices, and cardio equipment.

Benefits of Using Kettlebells:

You may think that kettlebells are just for men into weight-lifting, but they are becoming increasingly popular among women who want a full body workout in less time.  RussianKettlebells.com reports several benefits of using kettlebells and why they can replace most traditional exercise equipment.  The following are just some of the reported benefits:

• Conditions your back.  The unique exercises done with a kettlebell condition your back from every possible angle - both statically and dynamically. You would have to take up powerlifting, yoga, strongman, gymnastics, and a couple of other things to remotely imitate the benefits of kettlebell training.
• Maximizes shoulder strength, flexibility, and health.  Rotator cuff injuries are basically unheard of for most Russian armed forces; they train and test their personnel with repetition one-arm snatches with a 53 lb. kettlebell rather than pushups.
• Develops wrist, grip, and forearm strength.  A thick and smooth handle combined with the ballistic nature of many exercises loads the grip like rock climbing. Bottom up cleans and similar leverage drills unique to kettlebells take care of the wrists.
• Helps develop the hip thrust.  Most athletic movements (e.g., jump, kick, punch) start from the hip when done properly. The kettlebell provides dynamic loading and sets up the hip muscles for a powerful contraction.  Because of this, it helps develop the hip thrust, which is considered to be the main power generator in all athletics.
• Conditions the body for extreme deceleration.  Most sports require all kinds of sudden stops and direction changes.  If you have not conditioned yourself to handle these forces, you will perform sub-par and run a high risk of injury. Traditional strength training does not address this issue as the weight is either dropped or treated to a slow negative; however, the actions performed with a kettlebell allow for deceleration training.

Click here for examples of kettlebell exercises

 

Selecting a Kettlebell Size:

Kettlebells come in “poods”. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs.

• Men:  An average man should start with a 35-pound kettlebell. Although it may not seem like much weight, it feels much heavier than it should.  Most men will eventually progress to a 53-pound kettlebell, the standard issue size in the Russian military. The 70-pound kettelbells are used only by a few advanced guys and in elite competitions.
• Women:  An average woman should start with an 18-pound kettlebell. A strong woman can opt for a 26-pound kettlebell. Some women will advance to using a 35-pound kettlebell with a few extreme athletes opting for heavier ones.

Kettlebell Safety:

• Be aware of your surroundings; make sure you don’t train too close to other people, pets, or objects.
• Since there’s always a possibility you could drop the kettlebells, don’t use them on surfaces you don’t want to risk damaging.
• If you start to lose your grip, push the kettlebell away from your body and get out of the way.
• Don’t over do it; treat even light kettlebells like they are heavy.  This training is very different than cardio or traditional weight training, so you should start slow and gradually increase your amount over time.
• Consider getting a training session from a certified kettlebell instructor.

Sources:  Russian Kettle Bells; US Kettlebells; Wikipedia;