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The Benefits of Kettlebell Training
Health | September 03, 2013
Why did I choose to implement kettlebell training into my routines and what benefits does it have you may ask. Let me first tell you a little bit about this special exercise equipment. The kettlebell has been around for centuries and archeological records are pointing towards the ancient Greece as the place of origin. There is actually a huge and super old kettlebell in the Museum of Olympia in Athens, which is now on my bucket list to see. If I ever go there I promise to do a Burpee or a handstand in front of the Museum.
Kettlebell training became popular in Russia towards the end of the 19th century when Dr. Vladislac Kraevsky introduced training with kettlebells and weightlifting to the Russian athletic community as an important part of healthy lifestyle. Kettlebell training developed into a sport of it’s own and had been officially declared as the ethnic sport of Russia, where kettlebells are symbol of strength and national pride. Even the Russian armed forces use kettlebell training to toughen up their soldiers and test their strength with high volume heavy kettlebell snatches (the snatch is one of the advanced exercises that we will slowly get to, after we master the basics).
Here in North America we were lucky to be introduced to kettlebells and their benefits thanks to Pavel Tsasouline in 1998, and the first US made Russian style kettlebell was manufactured in 2001 by Dragon Door – the leading community of Kettlebell training and certification in the United States.
I have discovered Dragondoor.com about 6 years ago when I first started blogging about fitness. I was immediately hooked, because I found training methods that were completely outside of the box. I new back then that pair of little pink dumbbells used in aerobic style exercises is not for me. I loved the edginess that comes with kettlebell training and the fast progress in terms of strength, flexibility, mobility, endurance, and weight loss. I knew I had to learn and become certified by dragon door. It was my goal all this time for the past 5 years. The reason why I didn’t attend the certification course earlier is because I either couldn’t afford it, or I couldn’t travel to the destination, or both. However, I still learned quite a bit from Pavel and dragon door website in terms of bodyweight training. Who do you think I learned the pistol squat from? Pavel!
I was stubborn the whole time and did not want to start putting together workouts with kettlebells until I get my certification from dragon door. Here I am, certified and super excited to get started and share what I’ve been learning. Remember tho, that I am still in the learning process when it comes to training with kettlebells or even bodyweight. The learning process will never end for me and I have set some new goals for myself in terms of my own athleticism. I would like to invite you to be part of my journey so that we can train, learn, and have fun together.
- There is no better way to burn fat than with explosive kettlebell exercises that involve more muscle groups than sprinting does, which increases the metabolic load on your body. Kettlebell endurance training is also by its nature an high intensity interval style training, that has been proven to be highly effective in producing fat loss. The harder you push the more calories you’ll burn – 1 minute of kettlebell swings burns about 20 calories and the increased metabolic rate will also burn extra calories long after your workout.
- Kettlebells are really great in strengthening your two biggest muscle groups Lats and Glutes (Back and Butt), shoulders, lower back, and hip flexors. The truth is that most of us spend so much time sitting on a daily basis that you just can’t work your butt enough and kettlebell training will whip your butt into shape fast. Who doesn’t want to have a nicely shaped butt, which strength also protects your lower back, right?
- RKC training is edgy, brutal, fun, and super hard cardio that burns more calories than any other training.
- You will improve your joint mobility and range of motion, which will make you more athletic and resistant to injury.
- You will increase your strength and become lean and toned without getting huge bulky muscles.
- It is the best full body conditioning you can get keeping the workouts as short as 4 to 15 minutes.
- Working out with kettlebells will make you feel confident and proud. In fact, people give their kettlebells names – that’s how proud and addicted you’ll become to kettlebell training.
- Anyone can start working out with kettlebells. No excuses.
Private Member |
Estoy ansiosa por comenzar a entrenar, tengo las mías de 10,15,20 y 25 libras las uso pero me encantaría conocer otras rutinas y sobretodo las de Zuzka. Espero empezar pronto. gracias y saluditos.
Private Member |
Awesome!!! You have me on board for sure;-)
Private Member |
Yes, Me Too! KB training with Zuzka is gonna be amazing.
Private Member |
Funny, I was talking about how amazing is to train with Kettle Bells couple of days ago with my fiance who’s a great fitness educator. I was complaining that my club completely removed kettle bell classes from the schedule ( since it was the only class I would take ) Of course I still train with them but I’ll be in fitness heaven if Zuzka starts adding KB to the workouts or even make a DVD. You are such an inspiration. Hands down to all the hard work you do for us . Thank you
Private Member |
Wow,great post on kettlebells. They are indeed great to workout with and they ar a lot of fun too. 🙂
Private Member |
largo, fl, usa
Zuzka, I am new to your website and at using kettlebells. Do you have any suggestions where to start? Esp what weight to start with?
Private Member |
Hi Zuzka,
I have almost all of your DVD work out series. I really enjoy the kettle bell DVDs and wanted to know when kettle bell series 2 will be out to buy. Thank you again for all your positive motivation. Your amazing 😉
Private Member |
lake tahoe, nv, usa
Hi Natasha, I’m not planning on making more DVD’s right now, because I’m posting all the new workouts including Kettlebell training in the ZGYM. I have 12 brand new Kettlebell workouts that are more advanced in the ZGYM right now and I’m adding new ones every other week.
Private Member |
burlington, ontario, canada
Hi Zuzka, I know this is an old post, but hopefully you see this anyways! I recently started doing your workouts daily, and made an investment in a 20 lb Kettlebell, I absolutely love it!!! And you’re right, you do outgrow the first one fast, it’s getting a bit light after a short time for swings especially 🙂 I do notice that my form could better, and am working on that. I would really like to get my certification with Dragon Door, may I ask which course you took?
Thanks!
Private Member |
What kettlebell weights do you recommend? I’m already relatively strong and in good shape.