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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 |
Awesome, I’ve been wondering/hoping for this for ages!
Private Member |
I train with kettlebells for a few months now and LOVING IT. I currently own a pair of 8kgs and a pair of 12kgs, right not it is enough for me, but I could use a heavier one for swings.. will be progressing soon 🙂 Can’t wait to see some workout from you using KBs!: 🙂
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I have a question: How can I chose my kettlebell ? I don’t know maybe there is different kettlebells, some are in plastics. So… Any piece of advice to me guys ?
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Hi Marylou, I asked a KB expert before I bought (this was Marianne Kane on myomytv.com), because I wanted to get 6kg and 10kg first (13lbs and 22lbs) and then slowly progress to heavier, but she adviced me to start with 8kg and 12kg (17,6lbs and 26,4lbs) because it is not that huge difference from my original choice and they will “last me longer.” I opted for competition kettlebells, these are metal ones and their plus side is that every weight has the same size, like 8kg one is the same size as 20kg, they are hollow and the heavier are less hollow so they are heavier (hope this makes sense, haha) and they are great because once you master the exercise with lighter weight and you will get used to the size, you will just upgrade the weight and the size of it stays the same so you don’t have to learn to use a different size kettlebell because they are all the same size. It’s really good point, especially when you learn how to clean it or snatch it or just rack it in a position on your chest, you know that once you learn that, your KBs will always stay the same size and you will not have to “relearn” the move, just progress to the heavier one. I dont like the plastic one for that reason. And I bought two of each weight so I can do exercises where you need two (like suitcase deadlifts, plank rows and stuff like that). I am pretty sure Zuzka will start her KB trainings for us soon, but in the meantime I strongly recommend checking out Marianne’s website, its http://www.myomytv.com and she has awesome posts and videos for beginners too, she explains it very well and shows even common mistakes, she even has a post on how to choose your first KB. Good luck with that!!! 🙂
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Thanks for your super explanation. YOu answered all my questions! I think I will buy 8kg and 12kg ones as well!
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You are welcome, Erika! 🙂 Enjoy them!!! 🙂
Private Member |
BRING IT ON! LET’S DO THIS!
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Zuzka, so excited to hear that you are RKC certified. Please produce some kettlebell DVD workouts – – would love to add yours to my collection of AOS, Lauren Brooks and Skogg.
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Hello,I just bought my 30libs kettle-bell,so I am waiting for Zuzana’s workout.
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Congratulations Zuzana! You have no clue how excited I am about this Z!!! I have been working out with Kettlebells for 2 1/2 years & I am in LOVE with them! They are the best especially in combination with your workouts!!! 🙂
I have never been so strong or as flexible as I am now!
Private Member |
I recently purchased an adjustable kettlebell online that ranges from 16 or so pounds up to about 32. I am excited to incorporate more kettlebell training into my workout regime with your guidance, Zuzka!
Private Member |
little tip: Craigslist has people who will sell kettlebells for cheap!
Also i am thinking of buying a 20lb KB, used to have a 15 but my ex bf stole it, its ok tho that one was too light he can keep the girly weight 😉
Private Member |
Hey Zuska! I love, love, love your workouts… I stopped doing them, cuz I got tired of feeling like I was gonna puke, and thought there must be an easier way… NOT… I just ordered the strength workouts today, (didn’t know you had those out), cuz I gained 9 pounds in the last month and a half doing “a different workout” I am going back to Zuska!!! Can’t wait for the Kettlebells, I will buy that as soon as it is ready! I love kettlebells, but with the Zuska spin, it should be freaking awesome! Bring on the 20 min or less workout!
Private Member |
Thanks Zuzka! I have always thought you and kettlebells were made for each other. 🙂 Pavel’s book “The Naked Warrior” is an amazing read and a great source of inspiration. I was blown away by the chapter titled “Field-stripping the Pistol”! Look forward to your training with K-bells! –Chris PS I was think of making a video on DIY K-bells…