Kettlebell training guide

 Introducing the kettlebell

Kettlebells are an ancient training tool that have deservedly found their way back into mainstream fitness and are transforming physiques across the globe. One of the most flexible and effective pieces of functional training equipment available, kettlebells can be put to use whatever your fitness goals; whether you want to lose weight, build muscle, tone up, or develop strength; the humble kettlebell will help you achieve it.

The benefits of kettlebell training are scientifically proven and they offer a form of exercise suitable for both men and women of all ages and fitness levels.

 What is kettlebell training?

Kettlebell training is a unique blend of strength and cardio based exercise with a primitive piece of equipment that looks like a cannonball with a handle attached. Kettlebells can be used to build strength, endurance, agility and balance and are great for fat loss. This highly effective and time efficient form of training has been around for centuries with origins in Eastern Europe.

The kettlebell can be lifted like ordinary weights for strength gains, but also can be swung about for an intense cardio workout, the kettlebell acting like a hinged extension of your body.

There’s something inherently appealing to most about kettlebell training – it’s a primal, raw way to train and for such a basic piece of equipment it is incredibly effective. It can help you build out a well rounded training regime as you combine weight training and cardiovascular exercise into one workout.

Kettlebell workouts are highly efficient, offering intense exercise in short duration, composed of bursts of explosive total-body movements. You will lift and swing the kettlebell to work joints, muscles, and the cardiovascular system. Exercises like kettlebell swings and snatches will force the body to work as one integrated unit and burn fat away.

 The benefits of kettlebell training

Kettlebells offer a well rounded fitness workout in a simple yet highly flexible package;

• Can be used for both cardio and strength training depending on how they are put to use
• Lose weight, tone up and increase muscular definition
• Highly efficient form of training (quick workouts possible in a small space with excellent results)
• Excellent core conditioning tool
• Can train the entire body and choose from hundreds of exercises
• Scalable training suitable to people of all ages, abilities and gender

 What exercises can you do with kettlebells?

Buying a kettlebell opens up hundreds of exercises to you to train your entire body and meet your fitness goals, whether it is weight loss, muscle mass or fitness levels and endurance.

You’ll find some example kettlebell exercises below to illustrate the kind of exercises possible. For a full list of kettlebell exercises with videos demonstrations, pictures, tips and guides please see our exercise directory.

Please note that with kettlebell training it is important you adhere to proper form and correct technique. Unless you are an experienced lifter you may want to study a training DVD or receive guidance from an approved kettlebell instructor.

 Getting started with kettlebell training, a buying guide

All you need is a kettlebell and a little bit of space to safely swing it round and you have the fundamental components for an incredible workout that will train the entire body.

Buying a kettlebell

If you are looking to buy a kettlebell there are a few things you should consider and some questions you will probably want answering; like what weight kettlebell to buy, and how many you may need.

Kettlebells typically come in a variety of sizes, ranging from 4kg right up to 64kg.

An average man should start training with a 16kg kettlebell. This might not seem very heavy but you will be surprised at how difficult it actually is.

A 16kg kettlebell should serve you for quite some time and it will always be a staple weight to use for warm-ups, high rep sets or particularly challenging exercises, but once you have out-grown it for some of the more fundamental strength moves the next weight progression is usually the 24kg kettlebell.

We generally suggest that you buy a single 16kg kettlebell and as you progress acquire the 24kg and then the 32kg kettlebell. Once you have this set you can go on to buy matching pairs of each and begin double drill kettlebell training. Double drills really are effective but are recommended only when you are proficient with single drill kettlebell exercising. 
 
An average woman should start with an 8kg kettlebell and particularly athletic women can begin with a 12kg kettlebell. Some women work their way up to 16kg and a few stronger women will go heavier still.

 A brief history of the kettlebell and its resurgence

Kettlebell training might seem like a new form of exercising but it’s actually an ancient training tool with origins in Russia with a rich history. Kettlebells have been used for centuries in Eastern Europe by the military and athletes, and were the training tool of choice for strongmen in the early 1900’s. Russian strongmen were referred to as girevik, or kettlebell man. Girya is Russian for kettlebell.

Physical strength is a trait that has always been admired in Russia and kettlebells found popularity in social gatherings throughout small towns and villages where men would demonstrate their strength, endurance, and agility using kettlebells.

The photo below was taken of Arthur Saxon in the late 19th century and shows him performing a bent press with an early plate-loading barbell with a kettlebell at his feet.

During the 1900’s kettlebells waned in popularity in the West, overshadowed by the hype and rise of the conventional gym at the time. Whilst in Russia, kettlebell training thrived, eventually becoming a national sport.

Today, kettlebells are finding their rightful place back in mainstream fitness, used by athletes, emergency services professionals, the military, martial artists and all types of men and women pursuing fitness across the world. There are even active campaigns to enter the Kettlebell Sport into the Olympics.

The kettlebell owes this resurgence largely to the efforts of strength and flexibility coach Pavel Tsatsouline and World Champion kettlebell athlete Valery Federenko. Pavel, a native of Minsk, Russia is a kettlebell expert and has authored many books on the subject. He has trained the Soviet Special Forces, US Army, US Marines and US Secret Service amongst other professional institutions.

Pavel Tsatsouline

There is one thing we are certain of... kettlebell training is no fad. What was old is new again and is so for a reason. The kettlebell resurgence is quite simply because kettlebell lifting, swinging and snatching works, and can be used for intense workouts to develop a stronger, fitter, leaner physique.

This is now being proven in gyms all around the world, not only by athletes, but average men and women looking to get fit, lose weight, and build muscle and functional strength as efficiently and quickly as possible.

Kettlebell training's hybrid cardio / weight training workout makes it a perfect solution for time efficient, hardcore and effective workouts that deliver results and is suitable for people of all fitness levels.

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