I have been a dedicated weightlifter and fitness enthusiast since I was 11 years old, but two years ago, soon after my fifty-second birthday, I started training with Russian kettlebells because I became convinced that they would be better than conventional weight training and calisthenics at helping me to maintain superior health and fitness well into old age. I was looking for more than just strength and showy muscles.
After two years of kettlebell training, I am convinced I made the right decision. Not only am I stronger, my endurance and cardio-respiratory fitness are higher than they have ever been.
Because of the superior fat-burning effects of kettlebell training, I have also regained the lean look and youthful "six-pack" that had been buried for some time under annoying middle-aged love handles. Unlike the isolation exercises of bodybuilding, kettlebell exercises work all the muscles of the body as an integrated whole, which makes them satisfying to perform and superior for the coordination necessary for athletic excellence; and the ballistic lifts build speed as well as strength. Above all, the workouts are just plain fun, at least for me. I wish I had discovered them years ago.
What are Russian Kettlebells?
By now you are no doubt wondering what exactly a kettlebell is! A kettlebell is a cast iron weight, which resembles a cannonball with a handle. I have read that the kettlebell was first developed in Scotland, when handles were put on stones and thrown for height as part of the Scottish highland games, but it achieved its present form in Russia, where it has been used for more than 100 years by athletes and fitness enthusiasts seeking a special edge in strength and endurance.
In the USA, kettlebells are available in different weights, from 9, 18 and 24 pounds for women and children, 36 pounds for strong women and beginning men, and 53, 72 and 88 pounds for more advanced trainees.
Kettlebells have become available in the USA from
Pavel Tsatsouline, a cutting-edge fitness expert and
nationally-ranked Russian Kettlebell lifter. I cannot recommend Mr.
Tsatsouline’s books or workshops more highly. Among his books
are some on joint rejuvenation and state-of-the-art flexibility
drills, a must for anyone who wishes to retard the aging process or
build athletic capability. You can find Mr. Tsatsouline’s
books and workshops, and kettlebells, on his website, Dragon Door.
Health Benefits
Here are some of the health benefits of kettlebells I've found out about.
For the heart:
A study done in Siberia by Shevtsova (1993) showed a long-term decrease in heart rate and blood pressure in seventy-five Russian kettlebell lifters after three to five years of experience working with kettlebells. The average resting HR was recorded at 56 beats per minute, the BP 110/70 in the summer and 114/74 in the winter. The heart rate took a dive not just at rest, but also during and after exercise. The time it took the heart to slow down back to normal also decreased. Overall, the researchers reported "a normal adaptation of the cardio-vascular system to training stress" and "an increased functional capacity of the heart".
For the joints:
Repetitive ballistic loading of kettlebell drills appears to be highly beneficial to your joints and connective tissues--provided you do not overdo it and your doctor authorizes it. Countless Russians have successfully rehabilitated hopeless back injuries with kettlebells.
Fitness Benefits:
In the twentieth century, Soviet science discovered that repetition lifting with kettlebells was one of the best tools for all around physical development. In one oft-quoted study (Voropayev, 1983), two groups of college students were observed over a period of a few years. The control group followed the typical university physical training program, which was military-oriented. The experimental group just lifted kettlebells. In spite of the lack of practice on the tested drills, the kettlebell group showed better scores in every test.
In the Soviet times, weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev started their Olympic careers with old-fashioned kettlebells.
In addition, the official kettlebell lifts also develop the ability to absorb ballistic shocks. If you want to develop your ability to take impact try the official kettlebell lifts. The repetitive ballistic shock builds extremely strong tendons and ligaments.
The ballistic blasts of kettlebell exercise become an excellent conditioning tool for athletes from rough sports like kickboxing, wrestling, and football.
For more info about kettlebell training, or about
ordering your own kettlebells, please visit the Dragon Door
website.