Kettlebells Build Hard Bodies

Kettlebells (or girva, as they are called in Russian) are traditional Russian cast-iron weights that look like a cannonball with a handle. They have become a popular exercise tool in the United States largely because of the enthusiasm and effective marketing by strength and flexibility coach Pavel Tsatsouline and kettlebell lifting record holder Valery Fedorenko.

Though kettlebell lifting competitions are relatively new in the United States, they have historical significance in other parts of the world.

Recently, kettlebell training has been “discovered” by U.S. athletes and particularly mixed martial arts fighters.

What makes kettlebells different than dumbbells or barbells?

All are free-weights and used for strength training, muscle building, and, sometimes, cardiovascular work. Moreover, practically any kettlebell exercise can also be executed with a dumbbell. So why, then, a kettlebell?

The kettlebell shape (remember the “cannonball with a handle” description) makes the weight displacement different from a dumbbell's. The off-center weight of a kettlebell makes it unwieldy, which forces you to use more stabilizer muscles to control it. And that is what you want. Dumbbell weight is more evenly distributed. By design, kettlebells also tend to work muscles through a longer range of motion, which improves flexibility.

Practically any kettlebell exercise is automatically a compound movement, working your body as a whole, rather than isolating a muscle or small area of muscles, which occurs when using exercise machines, for example. So while barbells and dumbbells are certainly good free-weights, the unique unwieldiness of kettlebell training is precisely the reason many athletes use them today.

Kettlebell training has also become popular with women. Many of the most common kettlebell exercises, such as swings, cleans, windmills, and snatches, really work the hips, hamstrings, glutes, and waistline. And when done in higher repetitions they are great for developing muscular endurance. Combined with proper nutrition, KB workouts burn off fat better than almost anything you can think of. And they are fun to use.

Are they safe?

Get some instruction. Kettlebell work is different than lifting other free-weights. I am not aware of any reported serious injuries, but you sure wouldn’t want to bonk yourself on the head or drop one on your foot. Having a couple of sessions with a good instructor is a smart thing to do. Once you know and practice proper form, kettlebells are certainly no riskier than lifting barbells and dumbbells.

What sizes do they come in?

The common kettlebell weights follow:

• 8 lbs
• 12 lbs
• 18 lbs
• 26 lbs
• 35 lbs
• 44 lbs
• 53 lbs
• 70 lbs
• 80 lbs
• 88 lbs
• 97 lbs
• 105 lbs

What weight should a beginner buy?

First, most kettlebell exercises can be done with a single bell. Or they can be done with a pair of bells of the same weight. Most people start with a single and many continue lifting singles permanently.

Next, you must consider your present strength and fitness level when deciding what weight to start with. The KB rule of thumb is that handling a kettlebell will be more difficult than a dumbbell of the same weight. Most of the companies selling KBs also offer beginner guidelines for what weight(s) to buy. I would rely on their advice.

As your strength grows you can buy a heavier bell and sell the lighter one online, or keep it for higher repetition work.

Best of all, if you can attend a kettlebell training workshop before you buy, or find a trainer nearby, you can try out different weights at the same time you’re receiving some coaching.

What is good kettlebell design?

The Handle should be cast with the bell. Not welded. A thicker handle is good for grip work and for doing kettlebell floor exercises. There shouldn’t be ridges in the handle and the finish should be fairly smooth but not slick. Epoxy finishes look nice but can chip easily. A slightly wider handle gives you more space for two handed drills. And a wider base is good for floor exercises.

I have used kettlebells. They are effective and a lot fun once you learn the basics. They take up very little storage space, and when combined with some bodyweight exercises . . . well, who needs to pay dues for gym membership?

The bottom line: Kettlebells are fun . . . and effective!