Kettlebells are simply cannonballs with handles. But, they are hot! They are a fast growing choice for weight training, conditioning, and physical rehab. The Net is replete with numerous sites and blogs offering kettlebell information, training tips, books, and training DVDs.
Kettlebells have been used for centuries, but the origin is obscure. Many assume that this popular form of esoteric weight training developed in Mother Russia. Over the years, Russian athletes and trainers have popularized kettlebells because they produce results and also because they were readily available being less expensive and easier for blacksmiths to produce than traditional dumbbells. Many believe the use of heavy round weights actually originated as part of the Scottish Highland sporting culture using curling stones as the principal model.
Curling involves the use of birch brooms to guide heavy gliding round stones on frozen lakes and rivers. In glacial temperatures, picking up heavy round stones covered in ice was problematic. Therefore, cast iron handles were attached to the stones to make them easier to handle. These enhanced stones were now easy to use for pressing and swinging motions. Consequently, Highland and famed Cumberland wrestlers (North-West England ) began using these “handled" stones during their spring training sessions in preparation for the Highland Games.
Close relationships between Scotland and Russia date back to the Middle Ages. Multitudes of Scots flocked to the vast Russian Motherland that was ripe with opportunity and potential for a better life. Could this be the missing link in kettlebell lore? Perhaps kettlebell advocates and trainees should all don the traditional time-honored kilt! However, this would make many swinging movements considerably humorous and somewhat hazardous!
Kettlebells are traditionally just cast-iron balls with attached handles. Variations include a flat bottom or an overall “padlock" shape. Most are plain black iron, but some are painted in a variety of colors (often each weight is a different color) and some are even plastic coated. But, I have yet to see a Scottish tartan motif!
Weight training and conditioning with kettlebells works many muscle groups and stretches the body across a wide range of motion. They can work well with any regimen, but these weights are more awkward than traditional dumbbells and are more difficult to control. This takes practice. Remember that you are working with a weight as it moves. If you are concerned about banging your forearms, special forearm protectors are available.
Most often a single kettlebell is used, but for certain exercises two may be used. A good workout can be aerobic, intense, and ballistic. They are not suitable for those beginning weight training or conditioning program. Gradual weight increases with proper control, technique, and form must be mastered in due time. Improper use can damage wrists, arms, elbows, shoulders, and back. Perfect technique and form is essential to safe workouts. Exercises include the same basic routines used with a dumbbell plus special exercises that include various one and two-arm swings, finger presses, and unique combined moves like the “Turkish Getups."
Kettlebells generally come in a variety of defined weights. Traditionally, Men usually start with a 35lb (16kg) weight and women usually start with an 18lb (8kg) weight. If you are an experienced overhead lifter, these might be increased to 44lb (20kg) for men and 26lb (12kg) for women. In the U.S. sporting good stores may stock kettlebells in 5-lb increments (15lb, 20lb, 25lb, 30lb … 45lb etc.). Russian weights are traditionally measured in “poods" with one pood equal to 36lbs.
It is always safer to error on the lighter side when starting out. Those with previous, but recovered, muscle or connective tissue damage should definitely start with lighter weights and then gradually increase. Selecting versatile plate-loaded kettlebells may be another choice as gradual increments can be made when you are ready for increased resistance. Generally kettlebells cost more than equivalent weight dumbbells, but prices vary greatly.
Everyone has their own favorite training methods that they hold dear. These are the routines that hold your interest and show results. Stick with what works for you. Kettlebells may not be the best weight training equipment for your needs. As a martial artist, I personally use kettlebells, whatever their arcane origin, as part of my weight training to supplement traditional conditioning routines. Not that I’m weary of kettlebell training, but sometimes plain cast-iron is somewhat lackluster – needs a little color. Perhaps I’ll have to spend the weekend painting my kettlebells in the traditional Clan Gregor tartan!
Mr. Klemens is an accomplished author, writer, and practicing pharmacist. He has authored a book on integrative medicine and numerous essays and articles in local, national, and international magazines, and web sites. Topics include integrative medicine, Oriental medicine, herbs and supplements, health and fitness, Scottish culture, and leadership and ethics. He is also listed in the Marquis Who’s Who in America, a member of Clan Gregor, and is a Fellow of the Society of Antiquaries of Scotland.
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