What if I told you that you could get faster, stronger and leaner by swinging around some bells, would you do it? Well, get ready to start. But you won’t be swinging around random cow bells. No comrades, you will be swinging your way to your hard body using kettlebells.
History of Kettlebells
Kettlebells clearly don’t resemble the traditional weights found at the local gym or sports club. These weights, also known by their native Russian name of girya, have handles attached to a cast iron cannonball shaped body. The exact origin of the weight is still a bit of a mystery. According to Kettlebellusa.com, the word “kettlebell” appeared in the Russian dictionary in 1704 although it can be traced back even further. The kettlebell originally served as a counterweight on Russian market scales, where the standard unit of measure for weight is in “poods”– one pood equals 16.38 kilograms (kg) or approximately 36.11 pounds (lbs.). Only later was its use expanded from a functional tool to a form of entertainment and lifting by Russian strong men. Any man driven enough to train with a kettlebell was referred to as a girevik or “a kettlebell man.” It wasn’t until 1948 that kettlebell lifting became the Soviet Union’s national sport. It hit the U.S. in 1998 when an article written by Pavel Tsatsouline, a former Soviet Forces training instructor, appeared in MILO magazine. It described some of Russia’s favorite pastimes and kettlebell training made the cut.
Today, much like traditional weights, the loads vary greatly from 4kg (9 lbs.) to 48 kg (106 lbs.) and beyond. Kettlebells traditionally came in the following weights:
- 16Kg – 35lbs -1 pood
- 24 Kg – 53lbs – 1.5 pood
- 32 Kg – 70lbs – 2 pood
The kettlebell is also no longer limited to the cast iron body. They are made in a variety of materials, including steel, rubber and even gender specific designs.
Why So Special?
So, you may be wondering what is the difference between a kettlebell and your standard barbells/dumbbells. More so, how can a kettlebell workout even help me? Traditional gym weights have their mass evenly distributed along an axis. This means the average gym-goer is constrained in terms of range of movement (customarily they have to arch the weights in a single plane). Kettlebells, however, have their mass centered in a sphere and a handle for gripping. This extends the weight just past the hand and provides freedom to perform a range of movements such as a swing, release, catch and other variations such as rotations. This freedom of movement is important. The basic philosophy behind non-traditional weight training is that functional training doesn’t happen with static resistance or under static conditions, but rather when you train in unstable and non-linear motions where the body is forced to react to directional changes. Reacting to the acceleration and deceleration of the weight is what can simulate the real world experience such as those required in sports, labor intensive jobs and even daily living. The swings, catches and releases can help in building strong core muscles, grip strength and yield a sharp decrease in reaction time.
Kettlebell 101
Your imagination is the only real limitation that exists when it comes to the exercises you can perform using kettlebells. But just in case you don’t know where to start, here are some of the common moves to start with.
Beginners
Kettlebell Deadlift: Glutes, quads and back
Start in a squat position with the kettlebell between your legs, grip the kettlebell with both hands, drive your hips up and forward while lifting.
Double Arm Kettlebell Swing: Hamstrings, glutes, lower-back and core
Start in a squat position with the kettlebell between your legs, swing the kettlebell back between your legs then quickly change the direction of the swing by driving hips forward and driving the kettlebell straight out.
Turkish Get-up: Core, abs and shoulders
Lie on your back, legs extended and the kettlebell locked overhead. Bring your right leg in, then roll on to your left arm and bring you left leg in. Drive up and forward, until you are in a half lunge. Reverse the entire movement until you are on your back again.
Kettlebell Halo: Core and abs
Stand with your feet shoulder width apart, holding kettlebell overhead with both hands. Contract your abdomen while performing slow circles overhead. This can also be performed on your knees.
Kettlebell Military Press: Shoulders, triceps and oblique’s
Clean the kettlebell to the rack position (palm in, elbow tight against your side) on your shoulder. Press the bells up and out as if punching the ceiling. As the kettlebells pass your head, lean slightly so that they are locked out behind your head and over your center of gravity.
Advanced
One-arm Kettlebell Snatch: Quads, glutes and shoulders
Start in a squat position, bending your knees and pushing your butt back. Swing the kettlebell between your legs to start the motion. Immediately switch directions by driving forward with your hips. Pull the kettlebell up to your body turning it towards the back of your hand as it reaches the height of your shoulder. Press over head.
One-arm Kettlebell Clean: Quads, glutes, hams, shoulders and mid back
With the bell at your side, first back swing and then forward swing the kettlebell to shoulder-level. Once it is in the rack position, grip the handle tight and tighten your body to hold it in place. Return it to the start position.
Kettlebell Side Press: Obliques, core, triceps, shoulders and hamstrings
After cleaning the kettlebell with one arm, thrust your hips towards the bell. Lower yourself while pressing overhead.
Kettlebell Pistol (one-legged squat): Quads, abs and glutes
Hold the kettlebell close to your chest, bracing with your core. Holding the non- exercising leg out, perform a single leg squat and hold at the bottom then stand up.
Swings, Catches, Coordination and Cardio Exercises
These movements combine standard moves with a swing/release/catch component. This adds to the degree of difficulty due to the complex timing of the swings and catches. It can even elevate it to a more cardio-based exercise.
Kettlebell Alternating Swing Catch
Same as the one armed swing except you release the kettlebell mid-air, switching hands and catching.
Kettlebell Swing Snatch
Start with the one arm swing. As the kettlebell passes knee height, extend body upward into a mini-jump, elevating the shoulder and pulling the kettlebell upward. Come back down on your feet with bent legs. Catch kettlebell at arm’s length while squatting into standing position with kettlebell overhead. Return by swinging the kettlebell down between your legs and repeating.
This training style is highly energetic. It increases your power through the speeding up and slowing down of the weight. While it’s true that you will increase functional core strength and power you should have a strength base prior to beginning training. This will help guard against injury from the rapid acceleration and deceleration of the weight and allow you to learn some of the basic exercise mechanics before you begin throwing the kettlebells around.
Dasvidaniya comrades and good luck.
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