The kettlebell is a cast iron weight that looks like a basketball with the handle of a suitcase attached. It has become a common addition to fitness and weight training. A kettlebell is a common training tool in Russia. They come in poods a Russian measure of weight that equals 16 kg. ( 36 pounds). There are one, one and a half, and two pood bells and heavier ones called bulldogs. Usually athletes stick to the 32, 24 and 16 kg, bells for their training. It is a lot harder to do a kettlebell exercise than to exercise with dumbbells because the bells require you to pull at least a foot higher.

You really have to know what you are doing when you start kettlebell training. If you do it incorrectly, you can easily injure your lungs. Once you master the techniques, the wrist action of kettlebell exercises will help you develop strong tendons and ligaments in your wrists, elbows and shoulders and thus will increase the strength of your arms.

More on Kettlebell Training - Do The Russians Know What They Are Doing?

The Western world is gradually listening, receiving and applying simple, primitive and more effective training methods from the archives of the Eastern bloc.  Kettlebells (KB’s) have already become the tool of choice for ‘in the know’ strength and power athletes.  Joint Mobility (JM), a combination of Qigong and dynamic stretching, has also become one of the most effective warm-ups for any athlete.  How can the re-birth of these two timeless protocols benefit triathletes?

Triathletes are a special population due to the fact they are training for three events simultaneously, i.e. swimming, biking, and running.  Efficiency is of the utmost importance, especially for Ironman competitors, 2.4-mile swim, 112-mile bike, 26.2-mile run ALL IN ONE DAY!!  Thus, there are many problems these athletes run into throughout the course of their training programs.  The most common issues are over-training, weak core, tight hip flexors, tight low back, and stress fractures mainly in the lower leg and small bones of the feet.
More on Kettlebell Training for Triathletes

Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises. The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fitness goals more quickly.

More on Russian Kettlebells for Women? Absolutely!

Most people would look very puzzled if you told them you use kettlebells for strength training. You would have to explain what a kettlebell is and what it does.

Everyone who is involved in a strength training program agrees that good strength training equipment is worth its weight in gold. Are kettlebells good strength training equipment? The answer is a resounding "Yes!"

Are Kettlebells Good Strength Training Equipment For All Sports?

It is important to thoroughly understand the purpose of a kettlebell. A kettlebell is aptly named. It is a cast iron weight that looks like a cannonball that has a handle on top. It was originally developed in Russia and is considered one of the most effective training tools available on the market.

More on Are Kettlebells Good Strength Training Equipment?

If you’ve been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, “complexes” may be just what you’ve been looking for. If you’ve never heard of “complexes” before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a “set”, you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a “set”. No, this is NOT circuit training…it's much different. It’s basically like performing a routine, instead of just mindlessly performing a typical “set”. This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you’ll find yourself huffing and puffing after repeating a sequence a mere two or three times. If I had to venture a guess, I’d have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that’s just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what’s next in the sequence. Here’s an example of a killer barbell complex that really gets me fired up:

Example Barbell Complex

1. high pull from floor (explosive deadlift right into upright row in one motion);

2. barbell back to thighs, then hang clean (explosively pull bar from knees and “catch” the bar at shoulders);

3. barbell back to floor, then clean & jerk;

4. barbell back to thighs, bend over, then bent over row;

5. barbell back to thighs, then finish with Romanian deadlift

Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting… That’s 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight. For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in today’s workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.

Now I’m going to show you a great kettlebell complex that really kicks my butt. I’ve been training with kettlebells for a little over a year now, and can definitely say that they’ve dramatically improved my strength, body composition, and overall physical capabilities. If you’re not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years. Many elite athletes are using kettlebells as their preferred training tool for serious results. Learn more info and pick up one of your own body-hardening kettlebells at http://truthaboutabs.com/fitness-products.html. I’d recommend just starting off with one bell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or you can just incorporate kettlebell training into your normal training routine once or twice a week to shake up your routine and stimulate new results.

Example Kettlebell Complex

1. one arm swing

2. one arm snatch, keep the bell over head;

3. one arm overhead squat;

4. bell back down to bottom, then one arm split snatch;

5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That’s one set…and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you’re not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

Alright, since most people will have easier access to dumbbells instead of kettlebells, now I’ll show you how to compile a good dumbbell complex.

Example Dumbbell Complex

1. upright row with each arm separately, then both together;

2. front lunge with one leg, then the other;

3. back lunge with one leg, then the other;

4. curl to overhead press;

5. keep dumbbells at shoulders and squat

Again, the same type of sequencing and progressions work great with the dumbbell complexes. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For example, you could do barbell complexes Monday, K-bell or D-bell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be K-bell or D-bell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!

For more killer full body training routines and a fully comprehensive nutritional analysis for developing the body you’ve always wanted, check out http://truthaboutabs.com.

Michael Geary is a nationally dual certified personal trainer (NCSF-CPT, AFAA-CPT), and author of "The Truth about Six Pack Abs" ©2004-2005.

Visit http://truthaboutabs.com/Training-and-Nutrition-Articles.html to receive your own personalized metabolic rate calculator as well as 5 of my secret hard-body workout routines - both FREE, with no purchase necessary.