KETTLEBELL Frequently Asked Questions
For more KETTLEBELL information, visit the Kettlebell History & Research page. >
What are they?
A kettlebell is a centuries-old Russian training tool that looks like a bowling ball with a handle. It is essentially a weight with a handle that displaces the weight from your body.
How are kettlebells used?
Kettlebells can be used in ballistic or swinging movements or used in press and pull exercises similar to those one would use with a weight. The displacement of the weight from the hand requires that the stabilizing muscles engage more with each movement than would be required of a similar movement with a weight such as a dumbell. Kettlebell exercises are whole-body exercises requiring full body integration and core stabilization. There is no such thing as isolated muscle work in Kettlebell training.
Why would I want to use them?
Real Fitness Results. With proper training and real physical exertion --yes, you do work hard with kettlebells -- a 20 minute workout will get your heart pounding, strengthen your muscles and even increase flexibility. It's an efficient whole-body workout for strength, stamina, strong abdominals, aerobic exercise and dynamic flexibility. Time-efficient, functional and effective.
Who uses kettlebells?
Athletes --The 1980 Russian Olympic athletes swept Gold in all throwing events after training with kettlebells. Pro- and amateur athletes from triathletes to football players to martial artists to dancers have discovered the benefits of kettlebell training. Athletic-trained individuals usually feel an immediate affinity for kettlebell training. The movements make sense in the body. Athletes routinely work with momentum and therfore experience direct benefits when working with momentum-based kettlebell moves.
Military --Long used by the Russian military, it's no surprise that when kettlebells were brought to the U.S., one of the first groups to recognize the benefits of working with kettlebells was the U.S. Military and Secret Service. As a matter of fact, Sonoma FIT's Sandy Young trained under Steve Maxwell, RKC who trained the U.S. Secret Service's (already highly-trained) Counter Assault Team with kettlebells.
Moms --Mothers and other busy women gravitate toward kettlebell training when they discover the kinds of results they can gain in a time-efficient workout. Yes, kettlebell training provides excellent results for all the areas women complain about --abdominals, buns and thighs. Minimal time but NOT minimal effort! You don't have to be an athlete to train with kettlebells.
Executives --Male and female, working executives, college students and office personnel all face the challenges of high stress, minimal available time and too much time sitting. Too much sitting can lead to bad posture and weakened hip and back extensors, hamstring and gluteal muscles. Counteract stress and muscle imbalances, increase cardiovascular endurance, improve stamina and forget about the office! You won't even be able to think about the office because kettlebell training requires concentration and focus. You can sweat out your troubles in 20 minutes or less! (Physical exertion required!)
NOTE --Kettlebell training is rigorous and is most enjoyed those who like to challenge themselves physically.
Caution --If you are new to exercise, these kettlebell group trainings are not appropriate.
Will this hurt my back?
If you are a healthy, active individual without back pain, kettlebell training may even keep your back pain-free. Basic kettlebell moves require back endurance and strengthen the back extensors. Proper training teaches abdominal bracing --a method of supporting the spine. Robin McKenzie, a world-renowned physical therapist who devoted his life to the study of mechanical disorders of the spine and their treatment found a correlation between back pain and lack of back endurance. Kettlebell training builds great back endurance and strengthens the postural muscles of the back. As with any exercise, it is important to learn correct form and technique before performing a new move.
What about shoulders?
The Russians don't know rotator cuff injuries. Kettlebells almost force proper shoulder form. People have reported increased range of motion and greater joint integrity (balanced strength around the joint) from using kettlebells. As with everything, proper warm-up, sequencing and form are important. Always check with a doctor before beginning any new exercise program and if you have physical issues. The great thing about kettlebells is that you can work with a lighter bell to develop proper form before adding greater load.
Will this be too hard for me?
Kettlebell training is not something you can do while wearing headsets or staring at a TV screen. You cannot just throw a kettlebell around or muscle it up any way you choose. Not a mindless exercise, it takes focus, concentration and effort. An athletic individual or someone accustomed to working with weights will likely pick up the technique and learn proper form more quickly than someone who has never trained before. That doesn't mean you need any particular background to train with kettlebells. Note, however, that the group trainings at Sonoma FIT are designed for students who have some history of exercise, fitness, sports or training with weights. (Students new to exercise need more tailored one-on-one guidance than the workshop will accomodate.) With concentration, desire and effort, just about anyone can learn to work with kettlebells. Beginning kettlebell exercisers learn technique with a lighter kettlebell and then progress to a level that is physically demanding.
For more KETTLEBELL information, visit the Kettlebell History & Research page. >
View the kettlebell in action: NEW Kettlebell video!
KETTLEBELL TRAINING for FITNESS:
Sign up NOW for the First Series of 2009! NEW DATES!
Kettlebell Total Body Fitness I
Foundation 4-session Training Series
A: Saturday Series 11am, Jan. 10-31 (4 sessions in 4 weeks)
B: Tues-Thurs Series 6:30pm, Jan. 13, 15, 22 & 27 (4 sessions in less than 3 weeks, note dates)
Experience the Power of Kettlebell Training in this 4-week workshop-style series. Strength, Cardio-Endurance, Core and Dynamic Flexibility in one powerful workout. Start each session with a warm-up and technique demonstration. Learn and practice basic and new moves with Trainer assistance. Learn to follow a Trainer-led vigorous workout routine for strength, stamina, coordination, flexibility and fat-burning cardiovascular benefit. Participants will learn and practice proper kettlebell technique and form for all basic and intermediate kettlebell moves, including swings, windmills, cleans, presses, pulls, Turkish-get-ups, snatches and more. This series is appropriate for both men and women who are currently active. No prior kettlebell experience is expected. However, this workshop is NOT appropriate for someone just starting out in fitness. (If you have questions regarding the level of the training, please contact Sandy Young, CPT via phone 707-939-1114 or e-mail.) This series is a prerequisite for Kettlebell Total Body Blast Level II training workouts. Group size is limited. Please register in advance.
A: January Saturday Series:
Saturdays 11am, January 10-31 (Runs 4 weeks.)
B: January Tuesday+Thursday Series:
Tuesday + Thursdays 6:30-7:30pm, January 13, 15, 22 & 27 (Runs 3 weeks, no class 1/20.)
4-session Training Series $85
Trainer: Sandy Young, CPT
Sessions are held in Sonoma at our studio on Hwy. 12
17503 Sonoma Hwy., at Fetters Ave.
707-939-1114
PRE-REGISTRATION Required
Sign up NOW for the Level I Training Series!
Want more information? Visit the Kettlebell History & Research page. >
Kettlebells will be provided for kettlebell sessions. If interested in purchasing kettlebells, click on the banner below to go to the Muscle Driver website.
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