Why Kettlebells?
Kettlebells are more than just a modest investment; they're a versatile powerhouse in your training arsenal. Built to last, they stand up to the test of time, proving nearly indestructible. In a world that's often unpredictable, the benefits of kettlebells remain constant. They offer endless hours, and with the right program, even years of challenging yet accessible workouts. Compact and cost-effective, they provide an exceptional training option that you can take with you wherever you go.
After nearly 20 years in the health and fitness business, here’s what I’ve found with kettlebells:
Financially, kettlebell swings present a compelling case. They're a more economical choice compared to a full barbell setup, without compromising on the workout quality.
Their portability is second to none. Toss them in your car and carry your training regime with you, wherever you may roam. Training on a beach, a mountaintop, or even in your backyard? With kettlebells, the world is your gym.
Space efficiency is another striking advantage. Whether you're in a cozy city apartment or the expanse of an open field, kettlebells fit in seamlessly. They offer a compact solution to maintaining your training schedule, no matter where life takes you.
Kettlebells are a testament to durability. It's almost impossible to damage them, even with the most rigorous use. It’s a rarity to find a product that can withstand such intense usage and emerge unscathed. Kettlebells, alongside a select few other tools (Heavy Clubs), have truly earned their "virtually indestructible" badge of honor.
What weight should I be working toward?
So, whether you're a budding beginner, a seasoned athlete, or anywhere in between, regardless of your sport or training modality, I wholeheartedly recommend kettlebells. Their benefits are too significant to overlook.
Let's delve into the traditional weight categories for kettlebells used by men. They've historically been 16 kg (35.2 lbs), 24 kg (52.8 lbs), and 32 kg (70.4 lbs). This range isn't just arbitrary. It represents real-world weights that men, in particular, often need to handle in daily life, highlighting the practical benefits of training with these weights.
What's more, many men engage with these weight categories in physical jobs, where lifting isn't just a momentary task but a prolonged one. This is where the "time under tension" aspect of kettlebell training truly shines. Farmers, ranchers, first responders, construction professionals, and inventory movers, to name a few, are often required to carry heavy loads over long periods. Kettlebell training not only enhances strength but builds endurance too, equipping them to handle these demands more efficiently.
It's not just work where these loads come into play. Even in this digital age, outdoor activities like hunting, fishing, camping, and hiking often involve carrying hefty gear. So kettlebell training helps here too, preparing enthusiasts for the demands they'll encounter in their leisure pursuits.
In instances where physical conditions or injuries may limit someone from traditional weight training, kettlebells offer a flexible alternative. The term "contraindication" refers to these issues, and when present, a gentler introduction with a 12kg (26.4 lbs) kettlebell can be the answer.
Let's touch on the original math for kettlebell weights, derived from Soviet Russia in the unit called 'Pood'. Here's the breakdown:
1 Pood = 16 kg = 35.2 lbs
1.5 Pood = 24 kg = 52.8 lbs
2 Pood = 32 kg = 70.4 lbs.
The average adult male can engage with the 24kg to 26 kg range for years. Why? Because these weights closely represent the burdens encountered in everyday life, offering practical training benefits.
Let's put that in perspective with a couple of scenarios:
Farmers/Ranchers typically lift grain bags averaging about 50 lbs.
Outdoor enthusiasts often carry backpacks weighing from 50lb to 70lb.
These weights aren't pulled from thin air. They're based on scientific studies, providing accurate benchmarks for training programs designed to improve real-world performance.
Turning to women's training, we apply similar principles, guided by statistical averages. I’m not suggesting women encounter fewer weight burdens in daily life, there are always exceptions! But on average, women are less likely to encounter the same weight burdens as men. Data shows that female farmers/ranchers and community-service workers often lift weights in the 8 kg (17.6lbs.) to 12kg (26.4lbs) range. In competitive sports like Girevoy, women can and do lift weights beyond the 24kg range. On average, women typically choose kettlebell weights around 70% that of their male counterparts.
Kettlebells are brilliant at building long, lean muscle mass, enhancing endurance, and efficiently toning major muscle groups—hamstrings, quadriceps, glutes—with more effectiveness than most mainstream tools. In fact, I have a specific kettlebell get-up / swing program that is designed to leverage these benefits.
Keep in mind that everyone's different, and these averages can vary based on body type, weight composition, and previous training. Moreover, anyone—regardless of gender—can train with kettlebells, even at the upper limit of the weight range, thanks to ongoing innovations in modern kettlebell tools. These changes are reshaping the face of kettlebell training, making it even more accessible and effective. So get out there and get yourself some bells!