The use of kettle balls, also known as kettle bells, for fitness dates back to at least 1704. They became popular in the West when Pavel Tsatsouline brought Russian kettle balls and his unique training method to America in the 1980s. Kettle ball use for fitness and popularity is increasing across the world, as showcased by trainer Angie Dowds on the UK's "Biggest Loser" TV show.
Kettle balls differ greatly from dumbbells and barbells. A kettle ball is commonly referred to as a "cannonball with a handle," whereas a dumbbell is more like an apple on each end of a stick. Barbells are like 8-foot-long sticks with weight added at each end.
A set of kettle bells can replace barbells and dumbbells. Strength training programs using the kettle bell are used to improve weight loss, agility, explosiveness, stamina and flexibility simultaneously. Alternate kettle bell weight lifting programs are specifically designed for cardiovascular fitness, core strength and corrective movement.
The most common kettle ball exercises are the two-arm swing and the snatch. While performing the two-arm swing, the user holds the kettle ball with both hands. For the snatch, the user holds one kettle ball in one hand and switches hands after a specific set of repetitions. As a person's fitness level advances, he or she can increase the weight of the kettle ball or use one in each arm.
What to Look for
Made of cast iron, kettle balls are measured by the Russian unit "pood," which is 16 lbs. However, kettle ball weights range from 10 lbs. for the out of shape beginner to 106 lbs. for the highly advanced kettle ball lifter. An average woman should begin her kettle ball program with one that is 18 lbs. The average man should begin with 35 lbs.
Pavel Tsatsouline has published books and videos on effective strength and conditioning programs using the kettle ball. The most popular is "Enter the Kettlebell." He has also published a series designed specifically for women called "From Russia With Tough Love."
Common Pitfalls
Kettle balls are extremely dense and heavier than they look. Improper use of kettle balls can result in serious injury to the shoulders, elbows, neck, back or knees. Before starting a kettle ball training program, the beginner should consult a fitness professional or purchase a training book or video.
Kettle balls can be hard to find at sporting goods stores. They can be easily purchased online. When purchased online, shipping costs may exceed the actual cost of the kettle bell itself.
Kettle balls are usually made only in black whereas dumbbells can be purchased in an array of colors. However, manufacturers have begun production of red kettle balls.
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