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Kettlebells FAQ - Strength Training with Kettlebells
Answers to commonly asked questions related to Pavel Tsatsouline's Kettle bell training techniques.
(Full Review of the Kettlebell DVD)
The Kettlebell is a cast iron weight, which resembles a basketball with a handle. A Russian exercise device used for more than 100 years, Kettlebells have long been a favorite in that country for those seeking a special edge in strength and endurance.
In the twentieth century Soviet science discovered that repetition Kettlebell lifting is one of the best tools for all around physical development. (Voropayev, 1983) observed two groups of college students over a period of a few years. A standard battery of the armed forces PT tests was used: pullups, a standing broad jump, a 100m sprint, and a 1k run. The control group followed the typical university physical training program which was military oriented and emphasized the above exercises. 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 one of them.
There was more. Surprised researchers at the famous Lesgaft Physical Culture Institute in Leningrad (Vinogradov & Lukyanov, 1986) found a very high correlation between the Kettlebell lift total and a great range of dissimilar tests: strength, measured with the three powerlifts and grip strength; strength endurance, measured with pullups and parallel bar dips; general endurance, determined by a 1000 meter run; work capacity and balance, measured with special tests!
In addition to their many mentioned benefits, 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 K-bell 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. The extreme metabolic cost of high rep Kettlebell workouts will put your unwanted fat on a fire sale.
Pavel Tsatsouline is a former Soviet Union Special Forces conditioning coach, international fitness author and nationally ranked Kettlebell lifter. To earn his national ranking, Pavel had to power snatch a 32kg Kettlebell forty times with one arm, and forty with the other back to back -over 40,000 foot/pounds of work-and power clean and jerk two such bells forty-five times. Russian Kettlebells can help you achieve stunning fat loss, maximal strength gains and huge strides in your conditioning
Unedited, unsolicited testimonial (hit "Refresh" for many, many more):
Santa brought my wife a chick kettlebell
...and she loves it. Wants to workout tonight and is re-committing to exercising. She immediately started swinging it like the dbs she had been using. I told her a 4K is on the way. It is truly a marvel of workmanship - nice smaller handle and rubber-coated bell. Very nice! My first 16K arrived as well. Are these things certified to be only 16K? Whew, daunting but exciting! Hats off to Dragon Door for such prompt shipping. Didn't expect arrival before Christmas. Merry Christmas to all.
From: Jcannon. Date/Time 2001-12-25 20:40:00
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Don't forget to check the Main FAQ Page for other strength training topics.
Other Pavel Tsatsouline training techniques
Kettlebell cycling
Kettlebells - Miscellaneous
Kettlebells - Routines
Kettlebell Techniques
Kettlebells - Qualifications
| Weight |
Ranks |
| kg |
Kettlebell 32 kg |
Kettlebell 24 kg |
|
Sport Master of World Level |
Sport Master |
Candidate to SM |
I |
II |
III |
Candidate to SM |
I |
II |
III |
| 55 |
- |
- |
- |
- |
- |
- |
68 |
35 |
25 |
15 |
| 60 |
116 |
62 |
47 |
26 |
16 |
10 |
80 |
44 |
31 |
19 |
| 65 |
148 |
78 |
60 |
33 |
20 |
13 |
100 |
55 |
39 |
24 |
| 70 |
173 |
94 |
72 |
40 |
25 |
16 |
121 |
67 |
47 |
30 |
| 75 |
192 |
105 |
81 |
44 |
28 |
18 |
140 |
73 |
51 |
33 |
| 80 |
211 |
115 |
90 |
48 |
31 |
20 |
161 |
79 |
55 |
36 |
| 80 |
- |
- |
- |
- |
- |
- |
170 |
85 |
59 |
40 |
| 90 |
221 |
130 |
110 |
56 |
38 |
24 |
176 |
90 |
64 |
41 |
| above 90 |
227 |
147 |
123 |
64 |
44 |
28 |
190 |
102 |
73 |
46 |
Comments:
The numbers in this table are the sums of repetitions such as results in clean&jerk, and snatches with left and right arm. In snatches you count the weakest side repetitions.
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