Why Kettlebells?

Once considered an obscure strongman tool, kettlebells have become the go to tool for functional strength and athleticism.

Kettlebells: ancient Russians tools design to combat weakness

Kettlebells might look like a cannon ball with a handle, but these days they are now a staple of gyms everywhere. In fact, you would be hard pressed to find a gym without a stache of #kettlebells tucked away somewhere, often a mix of both competition kettlebells and high-quality cast iron bells.

While kettlebells themselves may be more common, the same really can't be said of their safe and effective use among the average gym goer. Because of the unique design, there is a definite right way and wrong way to use them, with very little middle ground. When used correctly the benefits of training will kettlebells are many, and can fill the gaps in many training programs. When used incorrectly, they can be awkward and ineffective at best, and dangerous as worst. For those who are new to training with kettlebells, the following is a list of a few of the benefits.

Hip Hinge and the Posterior Chain

The hip hinge is perhaps the most avoided movement at the gym, which is a shame because it's also one of the most important. The kettlebell swing is the ultimate hip hinge exercise, focusing on maximum hip flexion and minimal knee bend during the backswing, and an explosive snap of the hips during the front swing. Adding hip hinge movements into a fitness program helps to increase overall athleticism and will drastically increase lower body strength, especially with the deadlift. It also helps to link the entire posterior chain, allowing you to safely lift heavier weight.

Shoulder Strength and Stabilization

The shoulder is the most complicated join in the body, and it is very easy to miss full range of motion with conventional exercises. Kettlebell exercises such as the Turkish Get-up, the Snatch, and the Windmill work shoulder strength, mobility, and stabilization all at the same time. The unique shape of the kettlebell also allows for several variations of the overhead press. A bottoms up press challenged your grip and structure of the press. Seesaw press forces you to keep one side tight and packed as the other side presses. And of course, you'd be hard pressed to find a greater test for upper body strength than the Hard-Style strict press.

Low Impact Power Training

Explosive strength training isn't just for athletes. All clients can benefit from adding power, but not everyone's bodies can handle the stress of plyometric training or Olympic lifts. Kettlebells allow for power development without the stress of plyos, and less technical than Olympc lifts. Exercises like the kettlbell snatch and jerk, when performed for volume, also have the added benefit of combining low impact power development with metabolic conditioning.

Prevent Burnout

In Strong First we have a saying: "Strength is a skill"

Proper kettlebell technique requires lots of practice under the guidance of an experienced instructor. This can be a two edged sword. On one hand, the technical proficiency required makes it nearly impossible to do kettlebells correctly simply by watching Youtube instructional or reading an article in a fitness magazine. On the other hand, kettlebell training breaks up the monotony of most strength program by focusing on skill development. Often a kettlebell session feels more like practice rather than a workout. Even experienced kettlebell lifters need to constantly refine their technique, so training is always engaging and feels fresh.

Where to go from here?

If the above was enough to spike your interest in learning more about kettlebells and adding them to your training repertoire, the question remains of where to begin. My advice is to go straight to the source with find a certified kettlebell instructor. The Chicago kettlebell community is a close knit group, so if you need any help finding a local instructor, don't hesitate to ask.

Your other option is to get certified yourself. The two most iconic and well respected Hard-Style organizations are Strong First and RKC. Both focus on strength focused kettlebell training and consist of three long days where you'll hone your kettlebell technique. These certification courses are very physically grueling and include a number of physical tests, including the five minute snatch challenge, which are all pass or fail. It's highly recommended that you spend some time with a certified kettlebell instructor before attending one of these courses. As a Strong First level 2 instructor, I've helped coach a few trainers to help guide them in their preparation to pass their kettlebell certification course. If you are planning to attend a certification course, I'm here to help.

Lastly, there is the competition route. Chicago is a hotbed for kettlebell competitions. For Hard-Style athletes, every Spring there is the Kettlebell PRT competition hosted by the two senior RKC instructors. This is a group competition that tests your kettlebell technique, strength, and conditioning. I'm currently forming a team to compete in this year's event. For more information on the Kettlebell PRT, follow this link: https://kettleprt.com/

If you are more interested in Kettlebell Sport, the Windy City Kettlebell Lifters hosts several competitions over the year, with both beginner and advanced divisions.

Hopefully this has peaked your interest in finding quality kettlebell instruction. If you are looking for new ways to increase your functional strength and athleticism, and break out of conventional gym culture, kettlebell training is the way to go!

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