Kettlebells were originally available in a range of weights in approximately 16.4 kg, or 35-lb., increments. The most commonly used weight was 35 lbs., while the heaviest were the 88-lb. kettlebells. More recently, 106-lb. kettlebells have been offered. Kettlebells at this weight can add a new range of challenges to your kettlebell training.
The Pood
Kettlebells are traditionally measured by the pood, an old Russian measurement. One pood is equal to 16.4 kg, or 35 lbs. Kettlebells originally ranged from 1/2 a pood, or 17-1/2 lbs, to 2-1/2 poods, or 88 lbs. In recent years, kettlebells weighing three poods, or 106 lbs., have become available. Because kettlebells increase in 17-1/2-lb. increments, progression may proceed differently when compared to barbells and dumbbells, which are typically available in increments of 2-1/2 or 5 lbs.
Kettlebell Sport
Many kettlebell exercises derive from the Russian kettlebell sport. In kettlebell sport, the object is to perform as many repetitions as possible of either a clean-and-jerk or a snatch in 10 minutes. Every contestant uses the same weight. For this reason, most kettlebell training emphasizes full-body exercises performed for time or for high repetitions. The weight of the 106-lb. kettlebell, as a greater percentage of your own body weight, alters the way your body uses leverage to perform the movements.
Ballistic Exercises
Ballistic kettlebell exercises include the swing, the clean, and the snatch. These movements are designed to use the momentum of the kettlebell to assist you in continuing repetitions, conserving energy. The swing involves holding the kettlebell in either both hands or just one, and swinging it back between your knees. You then reverse the motion and snap your hips the propel the kettlebell to shoulder height. The clean is similar to the swing, but as the bell comes up in front of you, you rotate and catch it between the crook of your elbow and your shoulder. The snatch is similar, but you allow the bell to continue overhead and catch it on your forearm, with the bell at arm's length.
Grinding Exercises
Grinding exercises do not use any momentum to propel the kettlebell. These include exercises such as the bent press and the Turkish getup. The bent press begins with a clean. You shift your hips toward the side the bell is on so your shoulders lean away from it. As your upper body moves to the horizontal, you extend your arm to press the bell to arm's length, and then shift your body upright. The Turkish getup begins with you lying supine, with the bell pressed above you. Come to a seated position using your free hand, then roll to your knees, then your feet, still holding the kettlebell overhead.
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