What are kettle bells?

Kettlebells are jokingly referred to as a cannon ball with a handle, or depending on the weight, they can look more like a Webber grill without the legs! According to Dragon Door, they are the AK-47 of physical training hardware! Kettlebells are a primal fitness tool originally from Russia and are associated with The Red Army.

Kettlebells were introduced to America by Pavel Tsatsouline and Dragon Door. For a long time they were used only by hardcore enthusiasts. Kettlebells are quickly becoming a popular fitness tool among a much wider, more mainstream audience though. And for good reason, as kettlebells are an extremely effective way to build power, strength and endurance. They are also a fantastic tool for weight loss and rehabilitation.

Kettlebells and dumbbells are completely different, both in look and feel. Instead of having the weight balanced on both sides of the handle, as is with the dumbbell, a kettle bell is a single mass of iron with a handle on top. The shape of the kettle bell gives accounts for its renoun versatility and 'heavier than dumbbell' feel.

Kettlebells are traditionally classified by poods, which is an old Russian unit of measure. 1 pood = 16 kilograms which is roughly equivalent to 35 pounds. Kettlebells come in a range of weights from .25 poods to in excess of 3 poods (106lbs). Typically, women are advised to start with an 18lb kettlebell and men are to begin training with a 35-pounder. Depending on your experience and strength, you may need to choose a heavier or lighter bell.

Safely training with kettlebells requires respecting the tool and focusing on proper form and posture. Make sure to train under the guidance of an experienced, certified kettlebell instructor.

Kettle bells are cast iron weights with a handle that can range from 5 to 175 pounds.  Because of their shape they allow for swinging movements. Workouts can exercise the entire body. Using kettle bells should be supervised, because they can be a problem for those with back and shoulder problems.

Kettlebells are incorporated into an exercise program to enhance or progress a specific movement drill. Kettlebells (iron weights with a handle) are a tool, and like other tools it is important that the individual understands why they are implementing the tool. Kettlebells produce more mass and momentum due to the nature of the swinging motion they produce. The increase in mass and momentum can be a good or bad progression. For example, if an individual is performing a snatch like movement (knee to overhead swing) without adequate mobility and stability of the shoulder complex they can create compensations and potential injury to the region. If an efficient amount of mobility and stability is present then the kettlebell can enhance the effectiveness of the move and also create greater stimuli for the individual versus a dumbbell. 

Kettlebells are an exercise modality that have been around for a long time and within the last few years have become more popular in gyms and homes around the country. Similar to dumbbells they range in weights from light to heavy (5 - 100+ lbs) but unlike dumbbells they have a handle than extends beyond the mass, rather than between, allowing for more range of motion movement within an exercise gained by a swinging motion.

With the increase in popularity of functional training the kettlebell allows a user to increase the number of exercises they can perform for their upper and lower body as well as for core stabilization and strengthening through pushing, pulling and swinging movements through various ranges of motion.

Kettlebells also allow a user to maintain the ability to progress and regress exercise routines through changes in movement, plane of motion, range of motion, as well as body part focus and adaption from stabilization to strength to power.