I recently made a trip to Chicago to obtain a Level 1 certification in kettlebell training from Jason C. Brown and his company Kettlebell Athletics. Having handled a kettlbell only a couple of times in the past, I really had no idea what I was getting into. There were many different movements and poses that were not in my everyday repertoire. I found that no matter how good of shape you may think you are in, this type of training will quickly put your ego in check. But the experience was well worth it and completely enlightening!
Now if you haven’t seen or heard about kettlebells yet, let’s take a brief look at what they are all about. Kettlebell training is said to have originated sometime in the early 1700s in Russia and broke into the U.S. in the early 1900s, fell out of favor, but has resurged within the past ten years or so. A kettlebell is a solid weight (sort of a bowling ball or cannonball shape) usually made from cast iron, with a handle attached to the top of it. As you will find with traditional weights, kettlebells come in a variety of sizes from just a few kilograms to well over thirty. You can use kettlebells to perform traditional weight training movements, but the challenge is using them for their specific exercises (front swings, high pulls, Turkish get-ups, arm bars, windmills, halos, to name a few) which are well over 100 and counting.
The difference between traditional weights and kettlebells lies in the way the actual weight is distributed. With dumbbells or barbells the weight is evenly distributed and centered. With kettlebells the weight is loaded in the lower portion with the handle acting almost like a pivot in which the weight can be rotated. This type of training will instantly fire upon your fast-twitch muscle fibers to help balance and maintain the load. As time progresses, the body will begin to permit these new changes to occur, resulting in increased strength and stronger connective tissue, increased flexibility and endurance, as well as increased joint mobility. Sounds pretty good, huh?
Of course, if you actually see someone demonstrating a kettlebell workout, it may appear to look dangerous. As with any training regimen, there is always a risk for injury; especially if equipment is used improperly or carelessly. However, as Jason pointed out, people who are active runners injure themselves over 65% of the time from running; people who play sports injure themselves from their respective sport over 40% of the time; and (get ready for my sarcasm) a WHOPPING 8% of people who train properly with kettlebells obtain an injury from them!
So next time you are in the gym and you see those funny looking cannonballs with handles, walk over to them and check them out. Also, try not to be too concerned about what you look like using them or if people are looking at you funny. Another interesting tidbit Jason pointed out is that it takes around 5,000 repetitions to learn a move and another 5,000 repetitions to correct that move. So all you have is time on your side.
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