Site navigation and social media links
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 |
I hope you do a kettlebell dvd. I love kettlebells and work out to Lauren Brooks, Skogg and AOS. I hope I can add one of yours to my collection.
Private Member |
Zuzana
What weight should the kettle ball be?
J
Private Member |
Start with 18lbs or if you think you’re really strong go for 26lbs. I did my snatch test at the RKC course with 28lbs. It was really hard and I consider myself strong. At home I practice with 26lbs, but I also have one tiny 8 lbs that I use for improving my technique.
Private Member |
Do you mean 8 kilos?
Sorry I’m confused, kettlebells are supposed to be in kilos, no? I got an 8 kilo one as a beginner, but it feels too heavy! I haven’t even started working out with it because I’m thinking about returning it and getting a 6 kilo one and a 2 kilo one, but a trainer told me that if it’s light I could end up just throwing it around instead of controlling it and end up injuring myself. I would love to know what you recommend. I’m short, 5’4” and weigh 50 kilos, and consider myself stronger than average through Pilates and Yoga.
Thanks Z, I’d really appreciate a reply!
Private Member |
lake tahoe, nv, usa
Hi, I think that 8kg – or 18lbs is a good size for a beginner. You may try a lighter one for practicing clean & Snatch exercises but for all the swings, lunges, squats and overhead presses, 8kg is a really good size and you’ll outgrow it fast.
Private Member |
Thanks a lot, I really appreciate it! 🙂
Private Member |
Kettlebell workouts from Zuzka, awesome!!! Can’t wait.
Private Member |
Same here! 🙂
Private Member |
me too!
Private Member |
me three!!!
Private Member |
So excited for your kettlebell workouts Can’t wait
Private Member |
I have been doing your DVDs and zwows for a couple months now and would love to do some KB workouts. What size would you recommend getting? I’m leaning towards a 20 or 25 lb’r. And like everyone else I would totally love a KB workout DVD to add to all my Zuzka DVDs!
Private Member |
Hey, will you be making any workouts for zgym? If not any good website suggestions for kettlebell workouts?
Private Member |
mine is 6 kg (+/- 12 pounds) will that be enough ?
Private Member |
It’s good enough to start with and learn the proper form with a light weight. You can always get a heavier one later.
Private Member |
I have adjustable dumbbells that go up to 45 lbs. I hate to buy kettlebells just for the sake of doing “kettlebell workouts” since I normally am able to substitute the exercises with dumbbells. Is using dumbbells is the same thing?
Private Member |
It is not at all the same thing. You can sort of copy some of the exercises, but you won’t achieve the same ballistic and fluid movement with dumbbells as you can with kettlebells. I am not saying that you can’t get in shape by lifting dumbbells and doing bodyweight exercises, however the kettlebells offer way more benefits. Take for example the swing. With kettlebell it’s a fluid natural movement, that improves your hip flexibility and mobility, it strengthens your butt, lower back, lats, abs. All of the power goes from your hips and the kettlebell acts as an extension of your arm and the handle as an additional joint. If you do the same movement with dumbbell you are going to do a little bit of hip work, and you’ll have to use more arm strength. The movement won’t be as fluid, rather awkward. Kettlebells work way more muscle groups simultaneously and you can do explosive exercises that will improve your coordination, flexibility, strength and cardio. You just can’t compare them to dumbbells. Good new is tho that you don’t need that much iron. You can achieve your goals with one or two kettlebells. Working out with dumbbells requires a wider ranger of weights.
Private Member |
Stephanie, you have Powerblocks? If that is the case they are great, but they don’t really offer the same thing as a set of Kettlebells. As Zuzka says the dynamics are different. I have both and a swing with a Kettlebell thru the legs is safe and 45# Powerblock thru the legs is just asking for pain. 🙂 I have personal experience on that count! –Chris
Private Member |
I’ve been training with kettlebells for quite some time. Just looking forward to see what Zuzka’s exercises are going to be.
Private Member |
I’m already hooked on KB and bought mine about one month ago, 18lbs from Dragon Door. So when does the fun begin, Zuzka? 😉