Kettlebell Basics

What is a kettlebell?

A kettlebell is a cast iron weight that is shaped like a bowling ball with a thick suitcase-style handle. Kettlebells range in weight from 4kg (9 lbs) to 40kg (88 lbs).

How did kettlebells come into existence?

Kettlebells first appeared in Russia over 100 years ago. Originally kettlebells were used in fairs and markets to balance scales when weighing heavy objects. The Russian military began using them within their training regime because they demand an overhaul of all of the body’s energy systems simultaneously.

Who uses kettlebells?

Kettlebells are used by a variety of people including stay-at-home moms, business professionals, athletes, martial artists, law enforcement, firemen, military, and other people who are looking for a more efficient and functional workout.

Why train with kettlebells?

Kettlebells are the ultimate all-in-one fitness and strength/conditioning tool. Kettlebells promote strength, cardio, flexibility, and mobility all at the same time with a special emphasis on CORE STRENGTH. This type of training is perfect for those looking for ‘the most out of the least’ thus maximizing workouts. Anyone can gain noticeable benefits in 30-minute workouts a couple of times per week.

Are the kettlebell techniques difficult to learn?

At first, kettlebells look deceptively challenging. However, once you experience them, you will find that most people will be able to learn basic technique within 3-4 hours of hands-on instruction.

Why are you encouraged to ‘lock’ your joints when kettlebell training? Kettlebell training contradicts most traditional weight training. By ‘locking’ your joints you are strengthening tendons and ligaments. You also train your body in compromising positions, under careful surveillance, so you are hopefully able to withstand minor injuries or avoid injuries altogether in the future.

Do kettlebells hurt your back during certain exercises? Kettlebells don’t hurt your back if you are using correct form. At first, they look to be dangerous, which is correct, as are most forms of weight training if you don’t receive proper instruction.

Am I cut out to work with kettlebells?

Most people regardless of current or previous injuries, training background, age or physical condition will find kettlebells a refreshing break from the normal workout routine. Kettlebells are definitely more challenging but also extremely fun at the same time.

What type of results can I expect when using kettlebells?

Kettlebells develop a lean, strong, and graceful look. Many are amazed at how quickly they ‘feel’ the benefits. The energy you will receive from kettlebell training allows you to finish your workout ‘full of life’. You will also become less susceptible to injuries because you are training in all three planes of movement rather than a single plane which most traditional training methods address.

Can I get a total body workout using only one kettlebell?

Yes you can! The combinations are ENDLESS. The creativity of your kettlebell routine is ONLY limited to your own mind or your trainer’s mind.

Can I build strength without size with kettlebells?

Yes. Kettlebells address strength gain through the central nervous system than traditional weight training. You will feel more ‘connected’ after a few weeks of kettlebell training. You can build size with kettlebells but it takes a lot more time and effort but it takes diligent dedication to do so.

How do I know which weight to start with?

Most females will begin with either the 9kg (18 lbs) or 12kg (26 lbs.). Most males will begin with either the 16kg (36 lbs) or 24kg (53 lbs). Although you will be gun-shy when starting, most people rapidly move up to the next size kettlebell. Consult with Amber or Brad in order to best customize your needs.

What kind of footwear is worn during kettlebell workouts?

Bare-foot is ideal so you can have a better ‘connection’ with the ground, but another option is flat-soled shoes. Flat-soled shoes are highly recommended so you can ‘grip and feel’ the ground with your feet. Examples of some types and brands would be Adidas soccer shoes, Converse Chuck Taylor’s, Diesel, Puma, and Steve Madden just to name a few. You should avoid wearing ‘running’ shoes because the extra cushioning spells disaster for potential injuries when training with kettlebells.

What is ‘joint mobility’?

Joint mobility is creating and or re-creating a range of motion that already exists within the joints, muscles and other tissues of the body. Joint mobility is a combination of bodyweight calisthenics, tai chi, and dynamic warm-ups all complementary of each other facilitating new-found harmony throughout the entire body. Freedom of movement usually needs to be re-introduced to most people due to the aging process and/or conditioning of the way we think and move.

What is the difference between ‘joint mobility’ and flexibility? Joint mobility provides a life-simulated approach to movement. We live in three-dimensional world; therefore, we should train in a more realistic fashion. Joint mobility and kettlebells combine to provide a synergy unmatched in the health and fitness, strength and conditioning industries.

I’m 65 years old, weak, inflexible, and don’t have good balance. Can I use kettlebells and joint mobility?

Yes you can! Once you’ve been cleared by your physician you are ready to begin an exercise program. Kettlebells and joint mobility are EXACTLY what you need in order to reverse the aging process.

I have previous injuries including torn rotator cuffs, torn ACL, and a bad back. Will kettlebells help or aggravate these injuries?

Under close supervision, kettlebells and joint mobility will help all of these injuries become less, if not eliminate, all of these issues.

How do I get started?

Experience the Revolution by contacting Amber or Brad today!

Where are you located? (for Minnesota residents only)

We train out of Victory Fitness Personal Training Studio in Woodbury, Minnesota. (click here for map and driving directions)

What kind of training options do you offer?

We offer technique-based workshops typically lasting 2-4 hours. Once you understand the basic techniques we train half-hour ‘team’ sessions (2 people per session) or group boot camp-style classes. Private one hour sessions are available upon request. We also are available for workshops upon request (contact Brad for more information).