By Andrea Du Cane, Senior RKC

Kettleballs? No they’re called KettleBELLS. Cattlebells? No they’re called RUSSIAN KETTLEBELLS. Do they ring when you swing them? Well no, the noise you hear is the blood rushing to your head and the force of your breath as you exhale. Are they new? Not exactly.

These are a few of the questions people ask me about the Russian Kettlebells. Let me introduce you to the most versatile and effective strength and conditioning system available. This simple fitness tool provides an all-in-one workout that includes strength training, muscular endurance, cardiovascular health and fat loss. Kettlebell training melts the fat right off as it strengthens your whole body, something dumbbells can’t do.

The Russian Special Forces, weightlifters as well as Olympic Athletes have used the Kettlebells for years in the Soviet Union. About 5 years ago, it was introduced into the United States by Pavel Tsatouline, a former Russian trainer and international fitness author.

The Kettlebell is a cast iron weight with a handle. Picture a bowling ball or cannonball with a handle. The bells come in different weights from 8lbs up to 88lbs. Why is the shape so important? First, the unique design allows the weight of the bell to hang off your body, with an offset center of gravity. This means your body has to work throughout the lift to create balance, utilizing the stabilizing muscles of the body. Second, the design also allows greater range of motion, because you are not limited to having the bell balanced over your bone structure. Simply put, you have greater muscle loading throughout a longer range of motion. This translates into more effective strength training in a shorter amount of time. By working your whole body you are training it to function as you would in life.

A third feature unique to training with Kettlebells, is that you must keep your entire body tight throughout every lift. Every muscle must be engaged and held tight to perform safe and effective lifts with an offset weight. This creates more strength and power during your lift and results in a tighter, leaner body.

Finally, probably the single most amazing feature about kettlebell training Is that you are also getting your cardio workout in at the same time.The swing is one the most intense aerobic exercises you can do.
Swinging the kettlebell back between your legs, as you sink into a deep squat and then exploding up with a forceful hip thrust is incredibly intense. By forcing the body to control the weight, without added support throughout space, you end up with increased fat loss and cardio/muscle endurance. There is an enormous caloric expenditure for throwing/swinging a weight around, not to mention the fat-burning effect of growth hormone released during such intense exercise.

No dumbbell, weight machine or treadmill can give you a total-body workout that includes your cardio conditioning. Because you are training both strength and cardio in the same workout it is the most efficient complete body workout. Your workouts can be as short as 10 minutes, and should last no longer than 45 minutes. There is no reason to train longer because you’ll risk injury once your stabilizers are fried. Since you never train to failure you can train almost everyday.

The payoff is fast. You’ll see results quickly. For most people training consistently, they’ll start to see changes within a week or two. First, you’ll notice how good your back feels and how much more energy you have. You’ll start to feel muscles you never knew you had and then you’ll start to notice your clothes seem baggy. Fat will just melt right off. Your balance gets better, knees and shoulders feel great. It won’t add bulk, unless that is your goal. It will burn body fat, develop muscle definition, increase cardio endurance, strengthen joints and connective tissue, and provides functional strength that you can use in your daily life or other physical activities.

Don’t think kettlebells are only for the elite athlete. They are for everyone, the “couch-potato” starting a fitness program, the person recovering from an injury, the competitive athlete, the 65-old women worried about osteoporosis, and the teenager wanting a competitive edge in sports. You train at your own level with the appropriate size weight. You pick the exercises and find the program the fits your individual needs and goals. (If you have heart, back, rotator cuff problems, recently given birth or are pregnant please check with your doctor first).

I’ve designed the following program to provide a total body workout. It will complement any strength or conditioning program you are currently involved in.

Before you begin I’ve listed a few general things to keep in mind:

Remember the mind-muscle connection is critical when training with kettlebells. I like to tell my clients “Train for success, not failure”.

Start slowly, without a bell to get the proper groove and alignment. Then use a lighter weight and work your way up to heavier bells. Some exercises can be done with 2 bells, slowly work up to using 2 kettlebells.

Notice we train barefoot, working out in bare feet helps to strengthen the ankles and feet. It also provides a more stable base to stand on. If you must wear shoes, I recommend flat-soled shoes, like martial arts or wrestling shoes, no running shoes.

Make sure you have enough space to safely swing the Kettlebell. If you feel like you are going to drop the bell it’s safer to let it drop than risk injuring yourself trying to catch it. You may want to put some mats down to protect your wood floor.

Check and double check form and technique. Keep your eyes on the bell or straight ahead. Keep your core tight. Don’t look down at the ground.

Keep your mind focused at all times on the bell. This is NOT a mindless form of exercises.

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