| Kettlebells are simply cannonballs with handles. But, | | | | Remember that you are working with a weight |
| they are hot! They are a fast growing choice for | | | | as it moves. If you are concerned about banging |
| weight training, conditioning, and physical rehab. | | | | your forearms, special forearm protectors are |
| The Net is replete with numerous sites and blogs | | | | available. |
| offering kettlebell information, training tips, books, | | | | Most often a single kettlebell is used, but for |
| and training DVDs. | | | | certain exercises two may be used. A good |
| Kettlebells have been used for centuries, but the | | | | workout can be aerobic, intense, and ballistic. They |
| origin is obscure. Many assume that this popular | | | | are not suitable for those beginning weight training |
| form of esoteric weight training developed in | | | | or conditioning program. Gradual weight increases |
| Mother Russia. Over the years, Russian athletes | | | | with proper control, technique, and form must be |
| and trainers have popularized kettlebells because | | | | mastered in due time. Improper use can damage |
| they produce results and also because they were | | | | wrists, arms, elbows, shoulders, and back. Perfect |
| readily available being less expensive and easier | | | | technique and form is essential to safe workouts. |
| for blacksmiths to produce than traditional | | | | Exercises include the same basic routines used |
| dumbbells. Many believe the use of heavy round | | | | with a dumbbell plus special exercises that include |
| weights actually originated as part of the Scottish | | | | various one and two-arm swings, finger presses, |
| Highland sporting culture using curling stones as | | | | and unique combined moves like the "Turkish |
| the principal model. | | | | Getups." |
| Curling involves the use of birch brooms to guide | | | | Kettlebells generally come in a variety of defined |
| heavy gliding round stones on frozen lakes and | | | | weights. Traditionally, Men usually start with a 35lb |
| rivers. In glacial temperatures, picking up heavy | | | | (16kg) weight and women usually start with an |
| round stones covered in ice was problematic. | | | | 18lb (8kg) weight. If you are an experienced |
| Therefore, cast iron handles were attached to the | | | | overhead lifter, these might be increased to 44lb |
| stones to make them easier to handle. These | | | | (20kg) for men and 26lb (12kg) for women. In |
| enhanced stones were now easy to use for | | | | the U.S. sporting good stores may stock |
| pressing and swinging motions. Consequently, | | | | kettlebells in 5-lb increments (15lb, 20lb, 25lb, 30lb ... |
| Highland and famed Cumberland wrestlers | | | | 45lb etc.). Russian weights are traditionally |
| (North-West England) began using these "handled" | | | | measured in "poods" with one pood equal to 36lbs. |
| stones during their spring training sessions in | | | | It is always safer to error on the lighter side |
| preparation for the Highland Games. | | | | when starting out. Those with previous, but |
| Close relationships between Scotland and Russia | | | | recovered, muscle or connective tissue damage |
| date back to the Middle Ages. Multitudes of Scots | | | | should definitely start with lighter weights and then |
| flocked to the vast Russian Motherland that was | | | | gradually increase. Selecting versatile plate-loaded |
| ripe with opportunity and potential for a better life. | | | | kettlebells may be another choice as gradual |
| Could this be the missing link in kettlebell lore? | | | | increments can be made when you are ready for |
| Perhaps kettlebell advocates and trainees should all | | | | increased resistance. Generally kettlebells cost |
| don the traditional time-honored kilt! However, this | | | | more than equivalent weight dumbbells, but prices |
| would make many swinging movements | | | | vary greatly. |
| considerably humorous and somewhat hazardous! | | | | Everyone has their own favorite training methods |
| Kettlebells are traditionally just cast-iron balls with | | | | that they hold dear. These are the routines that |
| attached handles. Variations include a flat bottom | | | | hold your interest and show results. Stick with |
| or an overall "padlock" shape. Most are plain black | | | | what works for you. Kettlebells may not be the |
| iron, but some are painted in a variety of colors | | | | best weight training equipment for your needs. As |
| (often each weight is a different color) and some | | | | a martial artist, I personally use kettlebells, |
| are even plastic coated. But, I have yet to see a | | | | whatever their arcane origin, as part of my |
| Scottish tartan motif! | | | | weight training to supplement traditional |
| Weight training and conditioning with kettlebells | | | | conditioning routines. Not that I'm weary of |
| works many muscle groups and stretches the | | | | kettlebell training, but sometimes plain cast-iron is |
| body across a wide range of motion. They can | | | | somewhat lackluster - needs a little color. Perhaps |
| work well with any regimen, but these weights | | | | I'll have to spend the weekend painting my |
| are more awkward than traditional dumbbells and | | | | kettlebells in the traditional Clan Gregor tartan! |
| are more difficult to control. This takes practice. | | | | |