The Kettlebell
Kettlebells may be new to you, as they are to many Americans, but the use of kettlebells can be traced back nearly 300 years to the days of Tsarist Russia. Though the tsars are long gone, this tried and true training device is still used in modern Russia to condition its special forces with explosive power and combat-ready endurance.
A Kettle-ball?
Actually, no. It's a kettlebell. And it is, essentially, a cannon ball with a handle. Unlike a dumbbell, it is an off-centered weight, making it much more dynamic than dumbbells, because the center of gravity pivots in your arm as the kettlebell is moved, requiring you to use multiple muscle groups in a closed kinetic chain.
Due to this dynamic feature, kettlebells are rapidly becoming the tool of choice among many military personnel, martial artists, fashion models, and other fitness aficionados galore. The kettlebell’s ability to develop core strength, joint and ligament strength, cardio strength, and practical body strength is worthy of the rave it is creating. Scientists are now starting to put the kettlebell to the test (literally), and the results have not been disappointing.
Formerly unknown to many Americans, it is soon to be as household as yoga or Pilate (only it is more like combining yoga and Pilates with strength training on a treadmill). Seriously, the kettlebell has the ability to provide an all-in-one workout. The kettlebell has already made its Hollywood appearance in the movie Rocky Balboa, and it is just entering into the limelight.
The benefits of kettlebell training are numerous. Here are just a few:
The Pitfalls to Kettlebell Training
Let’s face it, as much as we may hate the association with anything that can be ours for three easy payments of only $19.95, kettlebells have become a fad. Some who have recognized the potential of kettlebells have set out to make their own niche by designing their own kettlebells and/or kettlebell exercises and programs. It seems that everyone and their "comrade" is posting a video to demonstrate their kettlebell expertise. To the untrained eye, they can all seem very enticing. After all, people generally want a quick fix to their fitness woes, which is why that ab-thingy (whatever image comes to mind) still sells. So buyer beware. Gimmicks only produce sales and fools, not results.
Getting in the Swing of Things
Given their dynamic nature, kettlebells put extra load on joints and tendons, especially the spine and rotator cuff. Used correctly, this is a feature that makes kettlebells extremely effective as a functional fitness tool. Done incorrectly, ...well, you want to do it correctly.
I often have people contact me about kettlebell training because they first purchased a kettlebell, even extremely light ones, and then proceeded to train themselves while watching the accompanying book or DVD. It is difficult to begin sessions by having to re-teach correct form, especially if I am working around my client's recently acquired injuries. So my advice is this: before picking up a kettlebell, start with lessons from a professional who can be there on site to spot poor form. This will not only save you the inconvenience of having to relearn things later, it may also save you the needless pain and agony of an injury.
Of course, I will be happy to work with you on your kettlebell interests. I specialize in scientific and safe one-on-one personal training.
Unfit to Train: Get Certified!
I have had the privilege to work with many a fine trainer, but I have also had the privilege to work with those who taught me to appreciate a fine trainer. (Could I have said that more diplomatically?) A good way to start the process of weeding out the good from the bad is to look for certification. According to IDEA Fitness Association, up to 45% of all trainers who claim to be certified are not. This high of a statistic proves that this doesn't only include independent trainers. Many of this unfit lot work for major gym chains. In fact, once a trainer builds up a clientele at a gym, the gyms are inclined to keep them at the risk of losing the clientele with the trainer. I have personally seen gym owners send trainers under their employment to websites for certifications that cost no more than $50 and 30 minutes of their time. They are among the class of trainers that think YouTube is a place to get CEUs.
Don't be afraid to ask your fitness professional to provide their certification, professional background, and letters of reference. Look for nationally recognized certifications such as those provided by the International Sports Sciences Association. Kettlebell certifications, on the other hand, only qualify to show you a trainer's area of focus. They are not governed by national standards nor require renewal or certain CEUs. But I do recommend that your kettlebell trainer has some formal education in kettlebells before you unwittingly fuel their self-image as a kettlebell prodigy. A little research can tell you if your trainer's certification is worth its salt.
As a former Master Trainer of the American Kettlebell Club, I led certification courses on behalf of the AKC. As you may know from my bio page, I have also studied extensively under Dr. Jack Barnathan to become one of his select Masters of Fitness Design. From these master experiences, I now offer my own certification course to those who want to pursue their ambitions to become a safe and effective certified kettlebell trainer. For more information on personal training, certification or workshops, please visit our page titled Courses.
The Right Tool for the Right Job: and Where to Buy One
Kettlebells can be purchased from several manufacturers. My favorite place to get them is from the World Kettlebell Club because they are designed by professional kettlebell lifters for professional lifters. World Champion Valery Fedorenko incorporates his professional experience to make form follow function. He was the first in the U.S. to make his kettlebells all the same size, regardless of weight, so you never have to adjust for size when exercising. This feature is now becoming a nation-wide standard for kettlebells. His latest performance and precision designs are truly novel in their precision construction, superior stainless-steel quality, easy-chalking finish, and unique ergonomic shape. Whichever way you go, remember that you cannot get quality performance from inferior equipment. There is no substitute for a well-made kettlebell.
Now, go swing happy!
A Kettle-ball?
Actually, no. It's a kettlebell. And it is, essentially, a cannon ball with a handle. Unlike a dumbbell, it is an off-centered weight, making it much more dynamic than dumbbells, because the center of gravity pivots in your arm as the kettlebell is moved, requiring you to use multiple muscle groups in a closed kinetic chain.
Due to this dynamic feature, kettlebells are rapidly becoming the tool of choice among many military personnel, martial artists, fashion models, and other fitness aficionados galore. The kettlebell’s ability to develop core strength, joint and ligament strength, cardio strength, and practical body strength is worthy of the rave it is creating. Scientists are now starting to put the kettlebell to the test (literally), and the results have not been disappointing.
Formerly unknown to many Americans, it is soon to be as household as yoga or Pilate (only it is more like combining yoga and Pilates with strength training on a treadmill). Seriously, the kettlebell has the ability to provide an all-in-one workout. The kettlebell has already made its Hollywood appearance in the movie Rocky Balboa, and it is just entering into the limelight.
The benefits of kettlebell training are numerous. Here are just a few:
- Rapidly increases practical strength by developing ligaments, tendons, and muscle throughout your body
- Amplifies your endurance so that you can maintain prolonged performance under a physical load
- Packs the strength of a construction worker in the chiseled physique of a fighter—so form matches function
- Reduces fat, so you don’t have to do cardio in addition to your strength training
- Produces amazing core strength to give you unprecedented resilience
- Magnifies your ability to produce explosive power on demand
The Pitfalls to Kettlebell Training
Let’s face it, as much as we may hate the association with anything that can be ours for three easy payments of only $19.95, kettlebells have become a fad. Some who have recognized the potential of kettlebells have set out to make their own niche by designing their own kettlebells and/or kettlebell exercises and programs. It seems that everyone and their "comrade" is posting a video to demonstrate their kettlebell expertise. To the untrained eye, they can all seem very enticing. After all, people generally want a quick fix to their fitness woes, which is why that ab-thingy (whatever image comes to mind) still sells. So buyer beware. Gimmicks only produce sales and fools, not results.
Getting in the Swing of Things
Given their dynamic nature, kettlebells put extra load on joints and tendons, especially the spine and rotator cuff. Used correctly, this is a feature that makes kettlebells extremely effective as a functional fitness tool. Done incorrectly, ...well, you want to do it correctly.
I often have people contact me about kettlebell training because they first purchased a kettlebell, even extremely light ones, and then proceeded to train themselves while watching the accompanying book or DVD. It is difficult to begin sessions by having to re-teach correct form, especially if I am working around my client's recently acquired injuries. So my advice is this: before picking up a kettlebell, start with lessons from a professional who can be there on site to spot poor form. This will not only save you the inconvenience of having to relearn things later, it may also save you the needless pain and agony of an injury.
Of course, I will be happy to work with you on your kettlebell interests. I specialize in scientific and safe one-on-one personal training.
Unfit to Train: Get Certified!
I have had the privilege to work with many a fine trainer, but I have also had the privilege to work with those who taught me to appreciate a fine trainer. (Could I have said that more diplomatically?) A good way to start the process of weeding out the good from the bad is to look for certification. According to IDEA Fitness Association, up to 45% of all trainers who claim to be certified are not. This high of a statistic proves that this doesn't only include independent trainers. Many of this unfit lot work for major gym chains. In fact, once a trainer builds up a clientele at a gym, the gyms are inclined to keep them at the risk of losing the clientele with the trainer. I have personally seen gym owners send trainers under their employment to websites for certifications that cost no more than $50 and 30 minutes of their time. They are among the class of trainers that think YouTube is a place to get CEUs.
Don't be afraid to ask your fitness professional to provide their certification, professional background, and letters of reference. Look for nationally recognized certifications such as those provided by the International Sports Sciences Association. Kettlebell certifications, on the other hand, only qualify to show you a trainer's area of focus. They are not governed by national standards nor require renewal or certain CEUs. But I do recommend that your kettlebell trainer has some formal education in kettlebells before you unwittingly fuel their self-image as a kettlebell prodigy. A little research can tell you if your trainer's certification is worth its salt.
As a former Master Trainer of the American Kettlebell Club, I led certification courses on behalf of the AKC. As you may know from my bio page, I have also studied extensively under Dr. Jack Barnathan to become one of his select Masters of Fitness Design. From these master experiences, I now offer my own certification course to those who want to pursue their ambitions to become a safe and effective certified kettlebell trainer. For more information on personal training, certification or workshops, please visit our page titled Courses.
The Right Tool for the Right Job: and Where to Buy One
Kettlebells can be purchased from several manufacturers. My favorite place to get them is from the World Kettlebell Club because they are designed by professional kettlebell lifters for professional lifters. World Champion Valery Fedorenko incorporates his professional experience to make form follow function. He was the first in the U.S. to make his kettlebells all the same size, regardless of weight, so you never have to adjust for size when exercising. This feature is now becoming a nation-wide standard for kettlebells. His latest performance and precision designs are truly novel in their precision construction, superior stainless-steel quality, easy-chalking finish, and unique ergonomic shape. Whichever way you go, remember that you cannot get quality performance from inferior equipment. There is no substitute for a well-made kettlebell.
Now, go swing happy!