Kettlebells are king

Believe it or not, kettlebell training is not a new phenomenon; it has been around since the 1700’s and is thought to have originated in Russia where Special Forces and Soviet weight lifters would use them as part of their training.

The kettlebell hype has picked up in recent years as the fitness industry evolved and many have taken note of its uniqueness and benefits. Many people however, are often scared by the look of this oddly shaped weight and are clueless as to what to do with them, so let me explain a little further. I, for one, am a big fan and use them not only in my own training, but for clients too. And with gyms still closed, it’s a very handy bit of kit to possess! It has even been described as a “total gym in the palm of your hand” (Beauchamp and Pike, 2006).

So what exactly is a kettlebell?

It is traditionally a cast iron weight which looks like a cannonball with a handle. They are composed of 3 parts: the bell, the handle and the horns.

Due to the rise of kettlebell training many different weights, colours and finishes are now produced ranging from 4kg-48kg and include vinyl, rubber or painted coverings. If you want to purchase your own, consider the quality and look you may want- also think about delivery costs! Collection from a local supplier may be the best option! (After all of the current lockdown restrictions have been lifted of course)

It is also useful to have a range of weights as your selection will be dependent on the exercises being performed; if in doubt err on the side of caution and go lighter as it is easier to progress the exercise rather than to attempt it with a heavy one and end up in injured!

Image from Sundried

So why is kettlebell training so popular now? What makes it so superior to the typical dumbbell or barbell?

Well, the position of the handle and shape of the kettlebell means it is unique. The handle allows for neutral and fixed wrist alignment, reducing injury risk, as opposed to the flexed position often seen when a barbell is racked across the shoulders or when curling dumbbells. Additionally, when using a dumbbell or barbell the weight is spread to either side, but with a kettlebell it can be directly placed under the users centre of mass, enabling a greater “pull” effect. This means there is a greater recruitment of stabiliser muscles in addition to the target muscles; ultimately you are getting “more bang for your buck”.

Gravity plays an important factor when using kettlebells as the weight sits below the handle, therefore increasing the gravitational pull. This can make the exercise appear harder as it acts as an additional link in the chain for the user to control, having the effect of “lengthening the lever” which is normally done by flexing or extending joints. For example, a box push up on all fours can be made harder by extending to the knees, and then to the toes. The lever has been increased from the hip, to the knees and then to the ankles where the forces applied to the body are greatest as the ankles are furthest from the centre of gravity. Pretty clever those kettlebells hey?!

Anyway enough physics for now, lets talk about the specific benefits kettlebell training has.

Improved cardiovascular fitness

The effects of kettlebell swings have been studied with Farrar et al (2010) finding that continuous swings present a metabolic challenge sufficient to increase Vo2 max (the rate at which oxygen can be up taken and utilised). Heart rate and Vo2 responses from a kettlebell snatch routine were found to be higher than standard weight training, suggesting it provides a more intense workout, and hence can improve fitness (Schnetter, Porcari and Foster, 2010).

Increased calorie burn and improved body composition

Kettlebell training can also induce the EPOC effect (excess post exercise oxygen consumption) due to its metabolic demand on the body. This means the body continues to burn calories after training in order to return the body to its resting state and adapt to the exercise performed. Check (2007) pointed out that kettlebell training is biomotor rich and the entire neuromuscular system is used throughout, keeping your metabolism raised after training. Bonus if you have fat loss goals!

Resistance training overall increases fat free mass and increases lean muscle production. Combined with some aerobic activity, as in the kettlebell swing, this is known as total body conditioning and exhibits the most improved effect in body composition (Baechle and Earle, 2000) .

Increased muscular strength, hypertrophy and endurance

Depending on the clients’ goals, programmes can be easily developed using a range of weights and exercises. Rep ranges, rest times etc can be applied as usual and the lifts can provide effective resistance training to promote adaptations.

Increased flexibility

Kettlebell training is highly dynamic meaning the constant movement and greater range of motion used can enhance flexibility.

Trains the posterior kinetic chain

The posterior kinetic chain are muscles located on the back of the body such as the hamstrings, glutes and erector spinae. These are often overlooked as the opposing muscles on the front of the body are favoured in training; the pectorals, quadriceps and biceps. Developing the posterior chain is important to address muscle imbalances, help issues such as lower back pain and is key to achieve forward propulsion. Moves such as kettlebell swings and snatches will train these muscles and are essential to motions used in activities such as running, jumping and kicking.

Functional training

The trendy term refers to a style of training that uses exercises to help perform the activities of daily living i.e. they have a purpose. The shape and varying weights of kettlebells mean the exercises can directly relate to everyday activities such as carrying shopping bags, picking up small children and moving items from shelves.

Sports specificity

A key element of any training is specificity; do the exercises relate to the desired goal or purpose of training? For example if you are a runner, exercises should focus primarily on developing lower body strength and cardiovascular fitness. Due to it’s total body conditioning advantage and the explosive nature of some of the exercises, kettlebell training is now being used by sports teams, athletes and coaches to develop specific training goals e.g. rugby teams, long jumpers and sprinters.

Portable and can be used anywhere

Very handy if you have no access to a gym

Varied workouts

There is a huge variety of exercises you can perform so you certainly won't get bored! Exercises are suitable for all fitness levels with moves varying in difficulty and can be easily adapted.

Kettlebell exercises

Ok so we have established that kettlebells are GREAT and I have briefly mentioned the names of some of the exercises but let’s look at a few more. Ill cover a few key ones in detail and just name a range of others.

The Deadlift

This is key to safe lifting of the kettlebell from the floor, either to carry out an exercise or to move it. It is an exercise itself involving a hip hinge, allowing the torso to move forward. Hips should be shoulder width apart with the kettlebell between them. Bend at the knees slightly and push the hips backwards. Keep the shoulders relaxed, retract the scapula and maintain a neutral spine as you bend down to pick up the kettlebell. Contract the glutes, engage the core and extend the legs to return to standing.

The Swing

The standard two arm swing is probably the most commonly associated with kettlebells. The kettlebell should start on the floor around 30cm in front on the body. Grasp with both hands and swing it between the thighs, then contract the glutes and thrust the hips forward to propel the bell forward and upwards in an arc. Keep the arms straight but ensure the elbows are off lock. Take the arc to above chest height and around eye level. On the downward descent, push the hips backwards and allow the bell to swing back through the legs without it coming past the knees. To achieve this, ensure the spine is neutral and the back does not round.

This can be progressed to an alternating hand swing, one arm swing or double swing.

Around the world (or body)

A very simple yet effective exercise which is great for core stability. Deadlift the bell from the floor and place it in front of the body. Release the left hand from the handle and circle the bell in a clockwise direction to the back of the body, whilst moving the left hand anticlockwise behind you. Switch hands so the left hand is holding the handle and then return it to the front of the body, completing the circle. Repeat but in an anticlockwise direction.

Other exercises:

Halo

Single arm rack, clean, snatch, jerk press or push press

Squat

Lunge

Windmill

Single leg deadlift

Renegade row

Upright row

Push up

Turkish get up

Figure of 8

Side plank with row

These vary in difficulty so it is imperative to have good form and select the correct weight. I am fully qualified in kettlebell training and can safely and effectively teach how to perform the exercises. I can put together short complexes, full circuits or just incorporate single exercises to your programme. By working with me, you will see adding an element of kettlebell training will allow you to reap the benefits!

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