Kettlebell Exercise – Fab or Fad? A Beginner’s Guide

Kettlebell exercise was never really my thing…

I was never particularly sold on the idea of kettlebell exercise as a one stop fitness solution. I had bought some kettlebells – various sizes – as a PT years ago. At the time, kettlebell training was just starting to make yet another resurgence on the fitness scene. A few of my clients had heard about them, and so thinking I was at the cutting edge, I was keen to see what the fuss was about too.

Needless to say, they spent most of their time locked away and collecting dust in my garage. The kettlebells, not my clients.

My kettlebells were in the wrong hands.

It’s like handing me a paint brush – and waiting for the Mona Lisa to appear.

I found I just couldn’t get out of my own way. In my mind, a kettlebell was a glorified dumbbell. A general solution to a specific problem. A jack of all trades and master of none.

Now as I duck for cover, awaiting the odd kettlebell to go flying past my office window – hear me out.

My views on kettlebells have changed somewhat since then. And, I do believe there is value to be had from training with kettlebells in certain contexts. However, at that time, I just didn’t know enough to understand when and how to use them effectively.

Kettlebell ≠ Dumbbell

I was proficient with dumbbells and knew how to use them well.

Push them, press them, pull them, squat them.

Lunge them, curl them, fly them, rack them.

But for some reason, swap the dumbbell for a Kettlebell and it didn’t translate so easily. It didn’t feel the same.

Upon reflection, of course it didn’t!

The kettlebell in many ways is a very different piece of exercise equipment. It’s built differently. It’s used differently, there’s an art to it and it lends itself towards a very different workout experience.

In other words, there’s a specific way to benefit from kettlebell exercise, and it shouldn’t necessarily be placed in the same general bucket as dumbbells.

I had misunderstood much of the benefits of kettlebell training; I wasn’t looking in the right places. As a result, I missed an opportunity to grow.

A very quick history of kettlebell exercise

Kettlebells come from rather humble beginnings. Going back to the early 1700’s in Russia where they were initially used as a market tool.

Producers of dry goods would use them to counterbalance their scale when measuring out specific quantities of foods for sale.

From here, kettlebells were only ever going to continue in one of two directions.

1. They could evolve into one of mankind’s greatest paperweights/doorstops; or
2. Set the fitness industry alight as a novel yet hugely popular training tool.

Although many disgruntled fitness enthusiasts (myself included) may have adopted option 1. It wasn’t long before people started throwing kettlebells around for entertainment and fitness purposes. The kettlebell exercise phenomenon took off.

Modernisation of kettlebell exercise

Kettlebell Sport originated in Eastern Europe in 1948. Originally known as Girevoy Sport (by its Russian title), this style of Kettlebell exercise is characterised by repetitive explosive movements for extended periods of time.

In the competitive setting, athletes perform either the kettlebell snatch, jerk, or long cycle (a combination of the snatch and jerk) for a full 10min round. The movements are fluid and continue for the entire allocated time.

Furthermore, the aim is to conserve power and create efficiency in the movements.

Soft style kettlebell exercise

This competitive form of kettlebell exercise is considered “soft style“. Valery Fedorenko (founder of the World Kettlebell Club) is largely attributed as the person who first brought kettlebells, in this soft style form, to the western world.

Hard style kettlebell exercise

At about the same time, Pavel Tsatsouline was bringing his “hard style” kettlebell methods to the United States. Somewhat controversially, he is also widely credited with bringing kettlebell exercise to the west.

Pavel is a former Soviet special forces physical training instructor. So, I’m not going to argue the point. Let’s just call it a tie! 😉

Hard style kettlebell exercise is characterised by high intensity and few repetitions.

The six fundamental hardstyle techniques are the swing, clean, press, squat, snatch and Turkish get-up (TGU).

In contrast with soft style, hard style aims to create maximal power with maximal tension and recruitment of the nervous and muscular system.

Today the two styles are now well established worldwide. Variations of each approach have been adopted to make kettlebell training a highly accessible activity for many people of all shapes, sizes, ages and fitness levels.

In New Zealand, Master Kettlebell Academy founder Mike Huffam uses a training philosophy that runs somewhere between the two. ‘The Huff ‘ delivers an elective Kettlebell course for NZIHF students as part of their Personal Training programme. The course mixes hard and soft style, making kettlebell training accessible and popular for trainers and their clients alike.

Different types of kettlebells

There are two main categories of Kettlebell.

1. Traditional or regular cast iron
2. Competition

Traditional kettlebells

Traditional kettlebells are usually made from cast iron. Although, you can find some affordable plastic/vinyl alternatives if you’re on more of a budget. With a large handle they are quite suitable for beginners who often perform exercises that require the use of both hands on a single kettlebell during swings and goblet squats for instance.

You can spot a traditional kettlebell by its shape. The handle is wider, and as the weight increases, so too does the size of the bell. Again, most beginners won’t find this a problem. However, when using kettlebells with a larger circumference it can become harder to comfortably rack the kettlebell on the back of the forearm or swing between your legs when doing heavy double-kettlebell exercises.

One advantage of the various sizes though, is that it is very easy to distinguish between the lighter and heavier kettlebells. If you want lighter, look for the smaller kettlebells. Want heavier, go large.

This point will become more significant when we talk about the competition kettlebells next.

Competition Kettlebells

Competition kettlebells are made to be of a single consistent size. This includes the kettlebell shape, circumference and handle thickness. So even as the weight of a kettlebell increases, the geometric characteristics of the bells are always the same.

As a result, you will not need to change your grip or forearm position as you progress to heavier kettlebells. Subsequently, you can focus on consistent technique no matter how heavy the kettlebell.

Additionally, competition kettlebells have more of a wide rectangular opening below the handle with a narrower handle diameter. This is by design and helps the user adjust hand placement on the fly and also reduces hand grip fatigue. This is especially important for competitive kettlebell lifting. Remember, a single 10min effort is required and you don’t want that kettlebell flying off into the distance! 🤕

Due to the uniformity of competition kettlebells, a standardised coloring system has been agreed to help identify the weights used. I summarised this in the table below.

Does it matter what type of kettlebell you use?

In short, not really.

This is especially true if you’re a beginner. Just pick up what you have and start using it.

Furthermore, at the beginner level you’ll find it more useful to concentrate on perfecting the basic movements than agonising over the specifics of kettlebell selection.

I speak from experience when I say a dusty kettlebell is 100% responsible for all the kettlebell exercise benefits you are not getting! Regardless of type.

In some circles, it is recommended that if you are training using hard style, then a traditional kettlebell is more suitable. Similarly, if you prefer soft style, then competitive kettlebells may be your thing.

Generally, there is no hard and fast rule – most people will decide based on what’s available and what they can afford.

Does kettlebell training work?

As with most exercise, when we maintain a consistent, well prescribed kettlebell training programme we can expect fitness benefits.

A growing body of research has been undertaken in relation to the benefits of kettlebell training. Particularly regarding strength, endurance and aerobic capacity. However, a lot of these studies have been flawed due to small sample sizes, limited validity due to poor study design and generally conducted for short term exercise doses (Meigh et al, 2019).

Certainly however, it does appear that you will get stronger, more powerful and fitter by completing a well-designed and specific kettlebell training programme.

These benefits are best afforded if you are at a recreational, non-elite athlete level.

When we compare kettlebell training head-to-head with more traditional training approaches for strength and power, it appears kettlebell training takes on more of a complimentary role.

General vs specific training

Pavel himself appears to recognise the supportive role kettlebell exercise can play in a wider fitness regime.

In a 2019 interview with Joe Rogan, Pavel discusses the idea of general vs specific training. He stated that general training is characterised by having a great amount of crossover into other physical activities.

For example, if you do an exercise such as back squats – a general type of exercise – it will have good cross over to other performance based tasks such as jumping higher and running faster. If you predominantly stick to leg extensions – you’ll only get good at leg extensions.

He further makes the point that general exercises are the ones that are the simplest to perform but give you the greatest carryover. Therefore, a switch to more specific training modes is more important when a specific performance outcome is required.

Kettlebell training vs weightlifting training

For me, kettlebell training falls into the general exercise approach because it does provide broad physical performance benefits. Yet, as specific performance demands become more defined, and more important in an athletic conditioning sense, kettlebell training tends to become secondary to more movement or sport specific activity.

For example, a study by Otto et al, (2012) compared the effect of weightlifting vs kettlebell training on vertical jump, strength and body composition. Subjects were trained using either kettlebell training or resistance training protocol. They trained 2 times a week for 6 weeks with their results compared to pre-test values.

The results (summarised in the table below) showed that both training interventions were effective at increasing strength and power. Although neither method led to any significant changes to body composition.

However, the resistance trained group did increase their strength by 14% over the 6-week period, whereas, the kettlebell exercise group improved by just 4%.

Although no significant differences were found in the power activities, the amount of improvement reported was also greater in the resistance trained group.

Kettlebell performance outcomes: opinion or fact?

Similar results have been reported in multiple other studies where kettlebell training is compared to other forms of training.

Furthermore, Brumitt et al, (2010) have suggested that much of the information that exists on the use of kettlebells is strictly anecdotal or opinion based.

From my own research into this topic, I find that the benefits to kettlebell training are often declared without full disclosure of the context in which they exist.

For example, your average fitness enthusiast may hear Pavel declare (as he did on the same Joe Rogan interview segment) that he has seen the kettlebell swing improve the performance of world champion powerlifters and marathon runners.

Pavel has made a bit of a leap here and makes it sound as though the kettlebell swing was the defining performance factor to becoming a world champion in those sports.

Now, he does go on to explain that in one instance he is referring to the training and performance experience of Powerlifting Champion Donnie Thompson. Donnie met Pavel after suffering back issues that were affecting his training.

As a result of including kettlebell exercise, Donnie improved his powerlifting immensely. Subsequently, Pavel explains that he believes that Donnie’s kettlebell lifting works his muscles without killing them and therefore his powerlifting benefitted.

Seemingly there was some downplaying of actual powerlifting training. Much of the credit being attributed to the kettlebell training instead.

Supporting exercise and integration

In training, we call this secondary or supporting exercise – an exercise you do to assist the major lift by either providing a different stimulus or strengthening a weakness.

A quick google search led me to an article written by Donnie Thompson where he outlines his use of kettlebell exercises within his own training. Here he states in his own words that he uses kettlebells as part of an “Integration system of training”. Consequently, using kettlebell training to complement his powerlifting training.

“Integration is the key to a superior physical body! Does just weightlifting work for the elite level athletes? NO! Does Kettlebells only work for the elite athlete? Well it is close but no they do not! But if you integrate various forms of strength training in the proper sequence for you, the chance you have hit on peak perfection is inevitable. Do not do work for works sake. Have a plan.” – Donnie Thompson

Donnie is obviously a huge fan of kettlebell training. Although the statement above is also an opinion based on anecdotal experience, I liked how he acknowledges the role kettlebells play in conjunction with other training methods. I see this as a sensible approach for the inclusion of kettlebell exercise as part of a training plan.

Should you still consider using kettlebell training?

For the most part, I’d say yes, but it depends.

For the average gym goer, a consistent kettlebell training programme will provide the basic health benefits you’d want and expect.

If you enjoy the novelty, variety, challenge, and experience of training with kettlebells, then hell yeah pick them up and use them.

As most of us already know, the best exercise for an individual is the one they will stick to long enough for the training adaptations to occur and therein for results to materialise.

Kettlebells do offer a fun and physically demanding form of exercise that will help improve fitness. Often included in a group exercise setting, there are social as well as physical benefits to be had also.

Alternatively, for someone who has high performance objectives such as maximising strength, power and aerobic capacity. You may look to kettlebell exercise as an enjoyable training bonus for instance. Perhaps part of your de-loading in the offseason. Or to maintain general strength when coming back from an injury. Even as just a way to add variety into the programme.

Many athletic coaches and trainers do just this for their athletes.

Still unsure whether kettlebell exercise is for you?

If you’re not sure if kettlebells are for you, perhaps just give them a try. I’ve included some simple beginner exercises next up in this article – but if you want to really get into the swing of things (pun intended) I’d recommend seeking out a certified kettlebell instructor to ensure you learn the finer points well and keep yourself safe from injury.

4 kettlebell exercises anyone can do

The following exercises are suitable for people picking up kettlebells for the first time and are useful for helping beginners get a feel for kettlebells and the basic swing.

We’ll cover:

1. Around the body pass
2. Two handed swing
3. Single arm swing
4. Goblet squat

As you progress beyond these basic exercises remember to seek out specialised coaching to learn the correct methods for the more advanced movements such as racking and snatching kettlebells.

1. Around the body kettlebell pass

This exercise is a good warm up for the arms, core and hand grip.

Muscles used:

• Deltoids
• Wrist stabilisers
• Core

Key technique points:

1. With a kettlebell in hand, stand upright and maintain good posture.
2. Pass the kettlebell around your body while your hips remain forward facing.
3. Repeat in both directions.

Bonus tip:

Keep the kettlebell close to your body, but not so close that it causes a collision with your hips and legs.

2. Two hand kettlebell swing

The two-hand swing is one of the most common kettlebell movements. It trains “hip drive”, which requires using the powerful muscles of the hips and legs to drive the kettlebell forward.

Muscles Used:

Whilst kettlebell swings are a full-body exercise, they mostly target muscles of the posterior chain (back of the body).

The main muscles used are;

• Glutes
• Hamstrings
• Erector spinae
• Trapezius
• Latissimus dorsi

Key technique points:

1. Start with the kettlebell on the floor slightly in front of you.
2. Bending slightly at the knees and hingeing at the hips, grasp the kettlebell and pull it back between your legs to create momentum.
3. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.
4. Let the kettlebell return through your legs and repeat.

Bonus tip:

Thrust your arms away to make the kettlebell float, wait for your arms to reconnect with your torso before bending at the knees and hips.

3. Single arm kettlebell swing

The single arm swing works in much the same way as the two-hand swing. However, it offers greater activation in the obliques due to needing more muscle recruitment to stabilise your torso and prevent the body from rotating.

Muscles Used:

As above, you’ll largely recruit the posterior chain. However, additional oblique activation is also required with this exercise.

The main muscles used are;

• Gluteals
• Hamstrings
• Erector spinae
• Trapezius
• Latissimus dorsi
• Obliques

Key technique points:

1. Start with the kettlebell on the floor slightly in front of you.
2. Bending slightly at the knees and hingeing at the hips, grasp the kettlebell in one hand and pull it back between your legs to create momentum.
3. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height.
4. Let the kettlebell return through your legs and repeat.
5. Repeat using the other arm.

Bonus tip:

When you pull the kettlebell back between your legs there is some internal rotation of the shoulder and your thumb points back between your legs. In the extension (standing up) phase where you drive the kettlebell up, the thumb should rotate back to a neutral position leaving your palm face down and parallel to the floor.

4. Kettlebell goblet squat

The goblet squat develops leg strength and flexibility. The kettlebell version is great alternative if you have wrists that simply don’t like barbell front squats.

Muscles Used:

Similar to other squatting movements this exercise primarily targets the lower body. However, the upper back muscles also come in to play to keep the kettlebell in place.

The main muscles used are;

• Quadriceps
• Gluteals
• Hamstrings
• Calves
• Trapezius
• Latissimus dorsi

Key technique points:

1. Pick up the kettlebell with two hands keeping the handle at chin height. It will stay here throughout.
2. From a standing position and whilst keeping your chest up, lower yourself down until your thighs are close to parallel to the floor. If you can’t lower that far, just go to a point where you can comfortably maintain your balance.
3. Pause at the bottom, then return to a standing upright position.
4. Repeat.

Bonus tip:

As you return to the upright position, fully extend your hips and knees. Keeping your eyes on the horizon and neck in a neutral position.

Summary

Kettlebells have evolved from a market tool to one of the most popular fitness training implements on the planet.

Modern kettlebell training is now implemented in either hard style, soft (competition) style or more commonly a kind of freestyle mixture of both.

With equipment that is accessible and easily transportable, kettlebell training offers versatility, convenience, and fun. All in a single (or sometimes pair) of could-be doorstops!

Despite the literature being inconclusive as to the comparative fitness performance benefits of kettlebell training, there is little doubt that in the hands of most people, there is a fitness advantage to be gained from regular kettlebell exercise.

For humans’ there’s something so satisfying about chucking heavy objects around and above all, kettlebells tick that box too!

Want more kettlebells?

Would you like to learn more about the craft of kettlebell training? If so, study Personal Training with NZIHF and develop a specialisation under the expert guidance of…The Huff!

 

References:

Brumitt, J., Gilpin, H. E., Brunette, M., & Meira, E. P. (2010). Incorporating kettlebells into a lower extremity sports rehabilitation program. North American journal of sports physical therapy: NAJSPT, 5(4), 257.

JRE Clips.(2019, December 13). Pavel Tsatsouline: Whole Body Benefits of Kettle Bell Training. [Video]. YouTube. https://www.youtube.com/watch?v=PWESVqOwMHw&t

Meigh, N. J., Keogh, J. W., Schram, B., & Hing, W. A. (2019). Kettlebell training in clinical practice: a scoping review. BMC Sports Science, Medicine and Rehabilitation, 11(1), 1-30.

Otto III, W. H., Coburn, J. W., Brown, L. E., & Spiering, B. A. (2012). Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. The Journal of Strength & Conditioning Research, 26(5), 1199-1202.

Thompson, D. (2011, July 14). INTEGRATION: Powerlifting and Kettlebells, The Perfect Match!. Dragon Door. https://www.dragondoor.com/integration_powerlifting_and_kettlebells_the_perfect_match_/