To prepare for his role as King Leonidas in the film "300," Gerard Butler trained with kettlebells to develop his physique. The exercise technique is quickly gaining popularity as a way to strength train and get in a high-intensity cardio session at the same time. Instead of spending hours at the gym, find a certified kettlebell trainer to try out this all-in-one workout.
History
Kettlebells date back to the 1700s in Russia, where they were traditionally used as counterweights at markets. After noting the benefits of tossing around the heavy objects, Russian strong men as well as the Russian military began training with kettlebells to improve strength, balance, endurance and flexibility. The 1980 Russian Olympic track team swept gold in the throwing events after kettlebell training, and to this day the Russian military tests fitness with the kettlebell snatch as opposed to the push-up. Coach and nationally ranked kettlebell lifter Pavel Tsatsouline brought the training technique into the mainstream fitness world in the United States.
Equipment
The kettlebell consists of a heavy iron orb with a handle attached at the top. You can purchase the equipment in a variety of weights, or poods. A pood is a Russian measurement equivalent to 16 kg or around 35 lbs. The American Council on Exercise, or ACE, recommends women start with eight- to 15-lb. kettlebells, while men should start with 15- to 25-lb. kettlebells.
Movements
The exercises in kettlebell training involve total-body movements where you swing, press or pull the heavy weight. The momentum-driven swinging motions combined with the handle placement at the top of the iron orb forces your stabilizing muscles around your back and abdomen to engage to counteract the momentum of the kettlebell. In addition to motions specialized for the equipment, ACE suggests performing deadlifts, lunges and shoulder presses with a kettlebell instead of traditional weights.
Benefits
The equipment itself is compact and relatively inexpensive. You can work your entire body with a single, small kettlebell to save space and money on a larger set of equipment. According to the Northwestern Health Sciences University's wellness program Healthy U, regular kettlebell training can help reduce your risk of injury by strengthening your back and rotator cuff, improving your grip and conditioning your body for the quick starting and stopping common in many sports. Researchers at ACE found that the calorie-burning potential of kettlebells can only be matched by quick uphill cross country skiing.
Safety
Because the handle of the kettlebell is placed away from its center of gravity, the quick movements place greater stress on the wrist than the same motion with a dumbbell would, says Fitness Magazine. Start with a lighter kettlebell and work your way up as you learn to control the movements. Healthy U suggests seeking the assistance of a certified kettlebell instructor before performing the exercises on your own. Always be aware of your surroundings when working with the weight. Make sure the area around you is clear, and work over a surface that can handle having a heavy weight dropped on it. If you begin to lose your grip on the handle, push it away from you and move back out of the way.
Member Comments
mad4282 September 14
Great article, I have been debating adding a kettleball routine to my workout and this definitely makes me want to try it!
Rengirl69 June 16
i enjoy my 30 minute kettlebell workout each day. It's update, fast paced and makes me good all over. definitely try it!
nite2332 September 14
I've been doing a kettlebell workout in Dallas for the last six months and I've lost 25 lbs and 4 pant sizes. And I still eat like crap. Imagine if I had a better diet.
ukunique September 14
I am thinking of adding kettle bells to my training. Im in the process of joining a new Gym that has certified instructors so will give them a go.
Fashletics September 14
Kettlebell jewelry!! www.fashletics.com
jturmelle September 14
I have been toying with the idea of adding a kettle bell to my med ball workout. Sometimes the simple toys are the best. Good article.
forcefedfreak September 14
"ACE suggests performing deadlifts, lunges and shoulder presses with a kettlebell instead of traditional weights."
Why? The exercises that make kettlebells great are swings, snatches, cleans, etc... There is no real advantage to doing a dead lift with a kb instead of a barbell or dumbbell, in fact there are disadvantages because your load is limited. Same could be said for the lunge and the presses.
And Butler was trained by Mark Twight owner of Gym Jones, who was one of the original founders of the very cultish CrossFit, but they train with more than just kettlebells.
Daddyo11 September 14
Made me want to get to the gym and try it. I had a basic understanding, but now it's more clear. Can't wait to train tomorrow! One more tool to add to my training regimen.
sportsphotog September 14
Some of the reference links are invalid. You may want to recheck and update.
ladybikerlele September 15
I have an 8lb and a 15lb kettlebell. I'm working my way up to 25lb. It's a great workout. Just be sure to control your movements.
CleanMuscle September 16
I belong to the old school...free weights and compound exercises but am contemplating adding some kettlebell movements to my training
happyguy September 26
This article, while interesting--particularly the historic info it included--went a bit too far for me in the direction of that endless parade of tv and magazine pitches that present every conceivable type of gadget, weight, ball, board, step, cycle, wheel, blaster, toner, shaper, strap, stretcher, home gym, weight pad, weight vest, barbell, dumbell, lifting set, iso-set, tension strap, door-jam bar, lever, fulcrum, etc, etc, etc, in the never-ending quest for something new and/or unique to help us fight the flab battle we're in. C'mon, folks--isn't it more honest to say it's not the shape, cost, designer, manufacturer or historic lineage of the thing we lift, hoist, press, push, pull, or move that counts. It's the fact that we pick ourselves up off the couch to increase calories burned and push away from the table to decrease calories consumed. These sorts of articles suggest to me we are losing sight of that and being seduced by the never ending "quest" ourselves.