The kettlebell is an old time strength training tool a lot like a dumbbell, only shaped differently. Kettlebells are a lot like a cannonball with a handle, usually made out of cast iron. Kettlebells go back hundreds of years and were originally a lot smaller and used as weights for checking scales. One day somebody got the idea to use larger ones for exercise and the rest is history.

Kettlebells used to be popular in Russia, Europe and in the US in the 1800’s up until just after the turn of the century. Soon after the 20th century, kettlebells largely disappeared in the US and stayed popular in Russia. Kettlebells were used for fitness, in the Soviet military, and a kettlebell competition developed.

Why do Kettle Bells Work?

Most strength routines combine the use of free weights and machines, and very few of them incorporate aerobic fitness or stretching. Any strength training will help you to look and feel better, but when you get right down to it, how much are weights or machines helping you to gain strength or stamina in the real world?

Dumbbells have a tight center of gravity, while machines lock your muscles into a predetermined range of motion. Do your kids perfectly distribute their weight when you lift them for a piggyback ride? Have you ever braced yourself on a machine while lifting your groceries?

The real world is not as perfect as our workout routines. Luggage, children, furniture, and all of the things that we lift outside of the gym are bulky and awkward, with an uneven center of gravity. Real world strength can only truly be achieved by mimicking real world motion. That’s where kettlebell training comes in-the perfect workout for an imperfect world.

With an odd shape, and a center of gravity that is displaced from the handle, kettlebells help to mimic the real world objects that we encounter on a daily basis. The momentum and inertia of the kettlebell exercises not only imitate real world motion, they allow for an entire set of strength exercises to be achieved in a combination of fluid movements. Unlike most strength training, which isolate single muscle groups for quick bursts of energy, the constant full-body motion of kettlebell training allows you to achieve a solid cardio workout simultaneously.

What is te right kettlebell size for you?

Kettlebells come in ‘poods’. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by a few advanced guys and in elite competitions. 88-pounders are for mutants.

An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Some women will advance to a 35-pounder. A few hard women will go beyond.

Anybody who knows me, knows that I’m a big proponent of short but effective workouts. Using the Step Up Press will certainly intensify a workout. You can work every muscle in your body with this one exercise.

Kettlebell Safety Guidelines

  • Be aware of your surroundings. Don’t train too close to people, pets, or objects.
  • Don’t use kettlebells on a surface you don’t want damaged. There is always a possibilty you could drop it.
  • If a kettlebell starts to fall and you lose control, get out of the way. Trying to recover a rep gone bad could lead to injury. Push the kettlebell away from your body and step aside.
  • Treat even a light kettlebell like it is a heavy one.

Exercise to practice

You may want to start with a lighter kettlebell than you usually press. This exercise extends the range of motion for the press and can make a light kettlebell feel heavy again.

Start with low reps until you get used to the exercise. Your lower back and core get a good workout with this one.

Description

Start with a 12″ to 18″ plyo box or sturdy bench. Clean a kettlebell to the racked position on the left side and place your right foot on the box. You’ll be working contra lateral or opposite press to step. Shift your weight from your back leg to the right foot on the box and step up by then placing your left foot on the box. Press the kettlebell up overhead at the same time you are stepping up on the box. Lock the kettlebell out overhead. Pull the kettlebell back down into the racked position before stepping back down off of the box, with your right leg first. Do 5-10 reps and then repeat for the other side.

Variations

Add a clean before each step up press. This really “steps up” the cardio aspect of this exercise and adds a pull exercise as well to balance the press.

Add a front squat after the step up press. If you want to blast your legs even more then add a front squat after the press when both feet are on the floor.

Hold the kettlebell by the horns bottom up (finger, thumb press) and step up press with both hands. This sounds easier than it actually is.

So no more excuses about not having enough time to workout. 10-15 minutes of this exercise and a few sets of swings in between the step up press sets and you are good to go.

Sources: Russian Kettlebells, Kettlebellinc

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