What makes the Kettlebell different?
Very simply, its shape. Because of its handle, the kettlebell’s
center of mass is extended beyond the hand, unlike
barbells, dumbbells or medicine balls which are
centered in the palm. This displacement creates a
variable center of gravity depending upon how it is
lifted or swung.
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In order to move the kettlebell with control and skill, the body must engage more muscle groups than are utilized in most fitness regimens, while at the same time appropriating proper muscle sequencing, leading to increase metabolism, fat loss, coordination and functional strength. |
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This unique weight also forces the nervous system to respond quickly in order to control the ever-shifting momentum, leading to enhanced speed and reaction time. |
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When performed correctly, the body efficiently stabilizes itself throughout the kettlebell movements by engaging the core and the prime movers at all times.
This stability leads to improved posture and decreased risk of injury caused by muscular imbalances. |
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The dynamic movements of the kettlebell are limitless when compared to the artificial mobility of a dumbbell, or weight machine, which only allows movements in 2-dimensions. This dynamic movement enhances flexibility and joint range of motion, while increasing aerobic and anaerobic capacity and endurance. |
The human body works as a functional unit and should be trained with functional movement. The result is a gorgeous physique with a fine-tuned neuromuscular system! As Adam Cronin says, “Why work hard for a Ferrari body while inside you have a cheap engine?”
Application to Daily Living
If you were to consider your daily activities and their required movements, you would agree that most require lifting, pulling, pushing or balancing objects that are not centered in the palm of your hand (with the exception of a cell phone!).
Here are a few examples of kettlebell strength training with displaced-gravity activities:
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-walking a dog |
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- lifting a child |
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-carrying groceries bags |
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-moving furniture |
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-swinging a golf club |
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-partner dancing |
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-catching yourself so as not to fall from a slip or trip |
How Kettlebells got their name
Would you believe it all began with the church? For centuries church bells were rung through the laborious act of pulling levers which were strung through wheels and attached to the bells. The largest bells weighed as much as three tons, thus requiring a team of qualified men possessing great strength, skill and coordination to affect the proper sound. In an effort to perfect the technique, bell-ringers would practice with non-clapper bells, called “dumb-bells”.
Similarly, Scottish legend has it that would-be strongmen utilized old or leaky cast iron cooking kettles as rudimentary weights. By filling the kettles with sand, soil, or lead shot, they became load-adjustable strength-training tools which could be lifted, pulled or swung about. In time, the name “kettlebell” was coined and kettlebell strength training came about.
The Russian Influence
In Russia, kettlebells were originally used as counter-weights on scales in the market place. For fun, vendors would show off their strength prowess by pressing, swinging or tossing the weights about. As generations passed, these casual movements developed into skills which fathers taught to their sons. Called ‘giris’ in Russia, kettlebells soon became a popular tool of local competition and entertainment. Lifting or juggling exhibitions were a regular feature at fairs, holiday times, and in the circus.
It wasn’t long before the USSR recognized the multiple benefits kettlebells would provide the numerous men and women who worked as laborers in their economy. As a result, in 1981 the first official Kettlebell Commission was formed. The Commission enforced mandatory kettlebell exercise and conditioning for the populous, with the understanding that this singular instrument would keep its people fit, increase productivity, and decrease healthcare costs. Kettlebells became the conditioning tool of choice for the Russian Special Forces “Spetznaz”, creating soldiers who possessed incredible explosive power and endurance. In addition, as part of their training program, Soviet Olympic lifters utilized kettlebells
unilaterally in order to strengthen their weaker
side.
For more information about kettlebell history, benefits, techniques, and routines for fat loss, lean muscle, endurance, aerobic capacity and kettlebell strength training, pick up Lorna’s kettlebell book - Body Sculpting with Kettlebells for Women. Lorna also teaches the Kettlebell Academy and fitness classes in NYC.
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