Known as a Girya, the Kettlebell is a cannonball with a flat bottom and a handle moulded to it. Through history, it became synonymous with strength, so much so that the Russian term for strongman is Girevik or “Kettlebell lifter.” Kettlebell lifting in Russia and the former Eastern Block is an international sport with local, national and world championships.

First used in military conditioning programs, Russian research concluded that the Kettlebell is an excellent tool for improving fitness and performance. The Russian military, in fact, does not test push-ups. They test the Kettlebell snatch. And in the Secret Service has also instituted a 10-minute Kettlebell snatch test. This is a 10 minute set of maximum repetition snatches where the Kettlebell can be passed from hand to hand as many times as wanted. The current record is 257 repetitions in 10 minutes with a 24kg Kettlebell.

Kettlebell training is an “old school” fitness tool that holds great promise for current fitness seekers. The style of training used with the Kettlebell returns us to learning how to use our bodies better. All the moves are ground-based and get the trainee back on his/her feet, learning to use their bodies to produce and control force. 

WHY KETTLEBELLS (KB)?

• Displaced Center of Gravity – The center of gravity of the KB is six to eight inches below the center of your hand. Barbells and dumbbells center the weight with your hand. The offset of the KB makes the weight “alive” in your hand and increases the difficulty and benefit of many of the drills. KBs can do anything a dumbbell can do, even better - but not vice-versa.

• Thick Handles – Thick bar training is a proven way to increase grip strength and the difficulty of certain drills. 

• Variety – The number of KB drills is only limited by your imagination and safety. One KB, two KB and combination drills provide unlimited protection from boredom.

• Trains Hip Extension – Ballistic KB drills provide an intense load to the hips and posterior chain. Very similar to the vertical leap, this “grooved” hip extension transfers to many athletic skills such as jumping, running and throwing.

• Trains Deceleration - When you “catch” the KB by “throwing” it behind you, the agonists and antagonists must co-contract to produce force reduction and deceleration of the weight.  This is a skill we use daily when we change directions while walking or running.

• Balance of Tension and Relaxation – Tension is strength; relaxation is speed. An athlete must balance both to maximize skill. KB training utilizes a balance of tension and relaxation.

• Training Will Power – When the KB drills are done for high repetitions, they forge an iron will and iron body. Try a 10-minute set of snatches for proof. Enjoy the pain. 

• Fun – With the ability to actually “juggle,” spin, pass hand to hand and throw the KB, KB training has a fun factor and variety not found in traditional training.

THE BENEFITS

Looking for that something different in your routine then enjoy the non-traditional nature of KB training. Most of the KB moves are very integrated and train the body in a coordinated unit. Women who are afraid of “bulking” up from bodybuilding moves will find these moves a great way to increase strength and conditioning without fear of gaining size because KB training emphasizes neuromuscular adaptations in getting stronger. In addition, KB ballistic moves will train you to produce and control force at realistic speeds with easy-to-learn movements. Bracing and spinal stability will go hand in hand with the breathing technique described in the swing.