Kettlebell Exercises - Learn what you need to know about the kettlebell

What is a Kettlebell?

Kettlebell exercises were a big part of the Soviet Union Special Forces training. A kettle bell or "girya" is a cast iron weight that look like a cannon ball with a handle. It is one of the most effective means to develop strength and flexibility.

What is the difference between a kettlebell and a dumbbell?

Kettlebells are harder to handle than traditional dumbbells, which makes your muscles work harder. Kettlebells are not for beginners, but for those who have already developed some strength and mental motivation.

Kettlebell exercises are ballistic weight exercises. This means you use fast motion to condition your body to absorb shock. This is especially helpful for combat athletes.

Kettlebells are Extreme Fitness

Kettlebell workouts are used in the U.S. by the Force Recon Marines, FBI Hostage Rescues Teams, and the Secrect Service Counter Assult Team. This should tell you that this is an extreme workout with proven results.

In 1983, a man by the name of Voropayev observed two groups performing a variety of armed forces PT tests including pullups, broad jump, 100m sprint, and a 1k run. One group trained with kettlebell, the other with a standard physical education program. What he found was the kettlebell group showed better scores in the exercises even though they never practiced doing them!

Kettelbells are able to melt fat without dieting or aerobics. It is not uncommon to lose 1% of bodyfat a week for weeks. So if you are looking to slim down or bulk up. Kettlebell exercises are the way to go.

The Kettlebell Physique

The kettlebell physique is more like those you would imagine on a statue from ancient Greece. Broad shoulders, well developed back muscles, wiry arms with rugged forearms, cut abdominals and strong legs.

What Size Kettlebell Should I use?

Kettlebells come in a variety of different sizes. If you are just starting, 35 lbs is recommended for a male and 15-18lbs is recommended for a female. When I started kettlebell I used a 20lb since I was already in fairly good shape. It's a lot of work, so do not push yourself to a heavier weight too fast.

Kettlebell Routines