Kettlebell Instruction

So Why Kettlebells?
"Using kettlebells properly will change your life in ways you can't imagine yet. Using kettlebells improperly will change your life in ways that suck." - Taken from the RKC Instructor Forum

I watched in amazement as the videos on You Tube popped up of top notch kettlebell practitioners working their hearts out, swinging, snatching, and pressing kettlebells. I also watched in complete horror watching the Biggest Loser supposed trainers utilize one of the greatest strength tools with negligence. If you know a serious kettlebell trainer, there is a sense of pride and care when it comes to kettlebell training. Any knucklehead can purchase a kettlebell at the local sports store and watch a video on the internet and start a kettlebell class. Unfortunately, the debauchery of the kettlebell is already in full force with the likes of a 3lb kettlebell, aerobic based kettlebell classes, and too many other fitness marketers that have set out to capitalize on a mysterious cannon ball with a handle. I am sure you will see the Shake Weight Kettlebell soon enough. I guess I know how serious powerlifters and strength athletes feel when people say they do strength conditioning and barbell training in their Body Pump class. The truth is you want to learn the kettlebell from someone that views this as an art form as well as a strength tool. In my not so humble opinion, those that dabble in kettlebells should use them for themselves and not try and train others with them. It’s like walking into a Martial Arts studio and the head Martial arts instructor says well I have never been professionally trained as a martial arts instructor but I have watched lots of Bruce Lee movies. The kettlebell is no different. Of course there are different forms, Hardstyle and GS but whatever you choose make sure the person teaching you is well practiced in that style.

I urge all that are reading this to learn the skill of whatever you are teaching and be on the road to mastery. I personally don’t teach Olympic lifting to clients, why? Well the answer is I don’t practice it enough myself. I have dabbled in olympic lifting for myself and have fun with it once and awhile, but currently Im not trying to master it and become a student of Olympic lifting, so I have no business teaching it to others. Just as I don’t attempt to train someone getting ready for a body building show. Unless I have gone down that path and understand what it means to train for it, how can I tell someone how to do it. All of this may change one day, but until then I know my limitations and my strengths. Kettlebell training is no different. You don’t have to be a master to teach a skill but consider yourself a student of that skill and on the path to mastery. Unless you can safely and effectively swing the Kettlebell with solid form, how can you teach others. This should go with anything we do in life. I wouldn’t dare teach someone professionally in something I am unpracticed in.


So what is so special about the Kettlebell? I mean why not just use a dumbbell for the same thing? This was honestly my opinion a few years ago. There is a whole discussion on physics that could take place here on weight displacement from the handle plus numerous other factors. I am not going to attempt that discussion. The proof is in looking at workload and work capacity using both tools and actually experiencing the difference. Attempting to do high volume swings utilizing a dumbbell is awkward. First, the grip is not the same and this is where the displacement of the weight comes in. What happens when swinging the dumbbell actually turns the swing into a grind movement rather than a ballistic explosive movement. Another issue that is related is that the grip on the dumbbell is much less stable during a swing motion and the ability to swing explosively is limited due to the fear of letting it go. Kind of like doing dumbbell presses on a stability ball, not really good for strength development when your main task is trying to balance and your sinking in to the ball. Does this mean that you shouldn’t use dumbbells? No, just means that dumbbells are not as much of a beneficial tool when dealing with ballistic and explosive movements. Try both and experience it for yourself then come up with your own opinion of which you would rather do 100s of reps with.


Posterior chain strength and power development is another great benefit. First, the movement of the swing forces hip flexor flexibility and glute contraction. These are two things that are impossible to find on any machine in the gym. The movements that come closest to the swing are the the barbell deadlift and power cleans which are by far some of the best moves for strength and power development, but the bell is also a great tool to use, and the force generated by a light bell when swung properly is out of this world. The benefit, is that once the basic form is taught, increases in load are much easier to advance, and when teaching the general public it is more realistic to teach a swing then the highly technical barbell power clean or snatch.

Why would you want to teach the general population about power and explosiveness? Well ask any elderly person if they would like to feel powerful again. The fact is, if you don’t use the type II fibers you lose them. Use them and you have a much better chance of keeping them. So the kettlebell training allows a safe and effective way of power training of all skill levels.

Conditioning, Conditioning, Conditioning. Besides getting in the argument of Aerobic V.S. Anaerobic, the benefits of high intensity conditioning with the kettlebell is safe and effective. In a study done out of the University of Wisconsin, they showed that when doing the RKC VO2 Max protocol with Kettlebell snatches that the total caloric burn was greater than 20 calories per minute with a good source of the caloric burn coming anaerobically. The only other activities that came close were that of cross country uphill skiing at a fast pace or running a 6 minute mile. The benefit of kettlebell training is that there is no impact on the knees and hip joints. By the way that does mean that you will burn lots of fat and get lean.

As Pavel Tsatsouline says, “the kettlebell is a low tech tool with high functionality.” Hard Style Kettlebell training utilizes the Kettlebell as a tool for strength and condtioning. The techniques taught on the grinds such as the squat and press teach the principles of strength through tension which will carry over into other practices involving strength training. Kettlebells help you get better at whatever sport or activity you do, but only if used appropriately. Technique, technique, and, technique. Strength is a skill and this is one tool that allows you to practice that skill.


I will end with this, technique is crucial but so is programming. As with any tool, many will use the kettlebell as a tool to create total devastation and destruction with the human body every workout. Always focus on what the purpose of the training session is and design accordingly. Too many times trainers feel the need to put every explosive movement into a workout with work capacities that push the body beyond limits. Making someone puke may be fun to watch for some trainers, but I doubt it is going to increase their strength or work capacity as much as a session put together with sensibility and purpose.





Danny Sawaya RKC, CSCS
http://evolutiontucson.com