Kettlebells are iron balls with handles that are used similar to dumbbells but have an offset center of gravity. They have been used for centuries for training in Russia, including use by the military's special operations unit, Spetznaz. Kettlebells are used for both general fitness training and hardcore muscle building. The latter style of kettlebell training is predominately taught by Pavel Tsatsouline, the man credited with igniting the U.S. kettlebell craze in 2001, and his disciples. This type of training is often used by bodybuilders, boxers and mixed martial artists.
Features
Hardcore kettlebell training for strength and size requires you to train like a bodybuilder. You must lift near your maximum strength capacity and focus on your arms, legs and core muscles. According to certified kettlebell trainer Mike Mahler, following a five-by-five training regimen can be particularly effective. This type of training routine was used by famous bodybuilders like Reg Park and Arnold Schwarzenegger. During the routine, choose a moderate to heavy kettlebell and perform five sets of five repetitions for an exercise. Mahler recommends targeting your entire body with this type of training by selecting exercises like the double kettlebell military press, double kettlebell front squat and double kettlebell swing.
Function
Kettlebells are effective at increasing your strength and size because of their offset center of gravity. This means that you have to engage more of your stabilizing muscles to keep the kettlebell balanced during a lift. According to the Sports Fitness Advisor website, this type of muscle building is very different from traditional maximal strength training with free weights, but it can help you build "explosive" strength. If you perform your repetitions in a controlled manner, kettlebells will also improve your muscle endurance.
Expert Insight
Tsatsouline states in his 2001 book, "The Russian Kettlebell Challenge: Xtreme Fitness for Hard Living Comrades," that kettlebells are optimal training devices for strength training because they simultaneously improve strength and flexibility. Flexibility is an often overlooked aspect of strength training routines, but plays an important role in safety and full muscle development while lifting.
Considerations
It takes less weight from a kettlebell to build muscle than it would with traditional barbells and dumbbells. A 35-lb. kettlebell is a suitable choice for most men, though they are also sold in 53-lb. and heavier varieties. Because you cannot add weight to a kettlebell, you may add intensity to your workout as your strength increases by reducing the amount of rest time you take between sets. You can also increase your strength gains by increasing the amount of time you spend on each repetition.
Warning
Proper form must be used for every repetition you perform with a kettlebell. You must keep your back straight and locked, your wrists straight and your shoulder blades pulled back into each other. When lifting heavy free weights, a standard practice is to lift until muscle failure. This is not advised with kettlebells, because you will then lose proper form and risk injuring yourself or others. Stop the set in a controlled manner and set the kettlebell down gently if you feel you cannot lift anymore.
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