An Introduction to Kettlebell Training
An Introduction to Kettlebell Training 
The latest exercise buzz-word on everyone’s lips is undoubtedly Kettlebell training, so we sent our Cape Town correspondent to interview Chris Seymour from One80 Personal Trainers for more information on this exceptional training technique.
What is a kettlebell?
The Kettlebell is a cannonball with a flat bottom and a handle molded to it.
Where did Kettlebell training originate?
Kettlebell lifting originated in Russia. First used in military conditioning programs, Russian research concluded that the Kettlebell is an excellent tool for improving fitness and performance. The Russian military, in fact, does not test push ups. They test the Kettlebell snatch. And in the US, the Secret Service has also instituted a 10 minute Kettlebell snatch test.
What is a kettlebell snatch test?
This is a 10 minute set of maximum repetition snatches where the Kettlebell can be passed from hand to hand as many times as wanted. The current record is 257 repetitions in 10 minutes with a 24kg Kettlebell.
So it sounds like kettlebells have been around for a while, why the sudden fad?
Yes, kettlebell training is an “old school” fitness tool but it holds great promise for all seekers of optimum fitness. The style of training used with the Kettlebell returns us to learning how to use our bodies better. All the moves are ground-based and get the client back on his/her feet, learning to use their bodies to produce and control force.
Whats so special about this form of training, why not use the traditional dumbbell?
The kettlebells’s centre of gravity six to eight inches below the center of your hand thus increasing the difficulty and benefit of many of the exercises. Ballistic kettlebell routines provide an intense load to the hips and posterior chain. Very similar to the vertical leap, this “grooved” hip extension transfers to many athletic skills such as jumping, running and throwing. Kettlebells also utilize a balance of tension and relaxation and most of all, they offer something different, co-ordinated and fun- my clients love them.
What about women who are afraid of “bulking” up?
Kettlebells are a great way to increase strength and conditioning without fear of gaining size because this training emphasizes neuromuscular adaptations in getting stronger.
Why do you use Kettlebells?
Kettlebell’s address the entire body as a unit simultaneously. You will get the most effective, short and intense, cardiovascular and strength workout within twenty to thirty minutes. Whether you are looking to vaporize fat, scorch your lungs, demand new strength, rehabilitate weak areas or improve your overall level of condition, the Kettlebell’s are the solution. The Kettlebell is an extreme hand held gym and the variety of exercises are only limited by the instructor’s imagination.
Where can I purchase my Kettlebell?
One80 sells Kettlebells from 4kg’s to 48kg’s (watch out for our monthly specials). To inquire about prices or to order your own kettlebell contact Candice at: candice@one80.co.za
August 16th, 2010 at 16:56
We ran an almost identical post in June. Due to popular demand we are running it AGAIN! Take note that if you wish to own your own kettlebell – contact Candice (candice@one80.co.za)
August 17th, 2010 at 05:47
If you train but use machines more than free weights this is where you should start.
September 1st, 2010 at 16:50
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September 29th, 2010 at 21:21
I first heard about kettle bell exercises by my ex-boyfriend. He’s gone, but I still use the kettlebells
they’re amazing for calorie burning. Just wondering if there’s a more practical fat burning and muscle firming (constructing) train round? Btw, love the site!
September 30th, 2010 at 17:48
Hi Jess,
Must admit, I laughed when i read your opening 2 sentences (RE:boyfriend)! What makes kettlebells so effecient is that you are using your whole body simultaneously (thus burning far more calories than isolation or machine exercises). I use a a blend of functional training (varied intensity depending on the phase), kettlebells and high intensity interval training.
Don’t fix it if it’s not broken – keep swinging away! ENjoy the kettlebells and thanks for the feedback!
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