Wednesday evening a friend brought me a cut-out newspaper article by a nationally syndicated columnist entitled "The Diet Detective: Belt, bell aren't surefire fitness bets". At first I was excited to see an article on Kettlebells but to my disappointment this particular article contained several misleading and misinformed statements about the use of kettlebells. As a certified Russian Kettlebell Instructor I feel the need to set the record straight.
"Kettlebells can provide a challenging, effective workout for those who are bored with traditional free weights or simply looking for an alternative"
This statement implies Kettlebells out to be just another trend. Allow me to clarify…
Kettlebells known as Girya in Russian have been around for over 200 years and kettlebell lifting competitions are a Russian national sport. So everyone in America is finally jumping on the 200+year old "trend".
Kettlebells used properly ARE challenging and effective, insanely and often surprisingly so as attested to by Olympians and elite athletes such as Donnie Thompson - World Super Heavyweight Powerlifting Champion, Frank Shamrock – Mixed Martial Arts Champion, Chip Morton - Cincinnati Bengals strength and conditioning coach, Greco-Roman Dr. Dennis Koslowski - Olympic silver medalist and chiropractor, Rhadi Ferguson 2004 Olympic Judo Team… and many, many more.
Kettlebells ARE absolutely effective alternatives to:
- An entire set of free dumbbells and free weights
- High impact aerobics
- Working out indoors
"Kettlebells use a swinging, curvilinear pattern when performed, whereas free weights have a linear pattern,"
Not entirely true. Both Kettlebell and Free-weight lifts can be performed in either a linear or "curvilinear" fashion. Kettlebell lifts and workouts are generally divided into two categories: ballistics and grinds. Grinds are the lifts typically associated with free weights such as squats, deadlifts, presses and so forth. Since there is no bar bumping into your body the kettlebell's shape allows for a greater range of motion during grinds than is possible with bars and because of its' off-center design the kettlebell allows for an even greater range of motion than possible with dumbbells. Besides being able to duplicate free weight lifts while offering a greater range of motion, the unique shape of a kettlebell enhances a lift's difficulty by requiring more stabilization recruiting more muscle, generating more tension and therefore making it possible to develop more strength. Furthermore what the author calls "curvilinear" lifts are referred to by experienced kettlebell lifters as ballistics. Ballistic lifts such a swings are unique to kettlebells giving them yet another edge over free-weights. The shape and size of a kettlebell allows users to safely accelerate the kettlebell on the downswing between your legs. As an added benefit this accelerated downswing allows you to work on the upswing in a plyometric fashion against forces greater than the acceleration of gravity and greater than forces created by a static bar or dumbbell of the same weight... without ever leaving the ground and consequently without the negative effect of impact on your joints. This means more reps and more results, faster.
"Once you figure out the appropriate weight of the kettlebell you need, all the exercises use that one kettlebell. As you get stronger, you simply do additional reps and increase movement speed, says Keating."
Simply adding more reps does not necessarily translate to more strength, any experienced lifter knows this. America's foremost authority on Kettlebell training, Pavel Tsatsouline, recommends owning three different sizes of kettlebells. An average man would start out with a 35lb, 53lb and a 70lb kettlebell. On one hand, it is true that 15 minutes of high speed snatches with even a relatively small weight such as a 35 or 53 lb kettlebell can make even the most highly conditioned athlete hack up a lung. However, kettlebells come in sizes up to 106 lbs for a reason. While experienced Kettlebell lifters can still get amazingly beneficial workouts with light kettlebells they will eventually outgrow a 35lb bell for grinds and either need to move up to advanced lifts, double kettlebell drills or simpler yet, a heavier kettlebell.
"Fiction: Kettlebells will provide you with a better workout than free weights. Actually, kettlebells are simply different from free weights."
Free weights will always be king for super heavy Olympic lifts but kettlebells can duplicate or outperform nearly every other free-weight exercise out there. In fact kettlebell cleans and snatches are arguably superior to the same lifts performed with free weights since they are easier to learn with kettlebells than Olympic weights, much safer on the wrists and have the additional benefits of accelerating safely on the downswing.
Concerns: Kettlebells can be unexpectedly heavy, and since the design adds an additional "unwieldy" component, that can be both helpful and dangerous.
The same "dangerous" feature holds just as true for free weights as is does for kettlebells. All heavy objects held overhead or swung about can be dangerous when used improperly. Remember, kettlebells don't hurt people… people hurt themselves.
"Many of the movements with the kettlebells are done rapidly — thus generating a significant need to control the momentum of the weight," says Ross. And kettlebells can create an excessive challenge to the forearm muscles, putting the wrist at significantly greater risk of injury."
Yes and No.
Ballistic kettlebell lifts such as the swing are done rapidly. Every experienced kettlebell lifter knows better than to try and regain control of wayward kettlebell. Kettlebell lifters are taught to never contend for space with a kettlebell, and it is always best to just let an out of control kettlebell go. Quick feet are happy feet. For this reason it is best to master new kettlebell lifts outdoors where you can drop the kettlebell safely without damaging anything or anyone.
As with any exercise or piece of exercise equipment users face a risk of injury when performing techniques improperly. One cool feature that kettlebells have in common with dumbbells is that users can keep the wrist in a straight and neutral position at all times. In fact, Russian Kettlebell students are taught to always keep their wrists straight with lifting. Another benefit of kettlebell ballistics and special techniques such as towel drills and upside holds is that the grip is severely challenged. This can lead to improved forearm strength which results in greater stability for the wrists during grinds.
"A frequent mistake people make is to compare what it feels like to lift a 25-pound dumbbell overhead to lifting a 25-pound kettlebell. Given the different properties of the two, a far lighter kettlebell should be used,"
This is the one statement the article got entirely correct. While I've built up to much heavier kettlebells I've seen a kettlebell as light as 35lbs humble experienced weight lifters much larger and "stronger" than myself on more than one occasion.
To summarize: Kettlebells are a “trend” that has been around for over 200 years. Many world class athletes, trainers and celebrities have testified to the amazing benefits and efficiency of kettlebell workouts. The unique shape of kettlebells allow users to duplicate every free weight lift possible with dumbbells with the additional benefits of versatility, portability and developing greater grip and core strength. The off-center design of Kettlebells allow users to keep their wrists safe by facilitating neutral wrist positions throughout the entire movement of kettlebell lifts. Furthermore… unique to kettlebells is the ability to safely accelerate the weight on the downswing of ballistic lifts allowing the user to surpass the effectiveness and safety of plyometrics by performing against forces greater than that of gravity without impact on the joints. Finally, stating that Kettlebells are dangerous is unfair since improper use of any kind of exercise equipment especially free-weights can be equally dangerous. At least the author was right about one thing, Kettlebells act differently and feel surprisingly heavier than dumbells and free weights of the same size.
So, take poorly researched articles on kettlebells with a grain of salt. Find a qualified a Kettlebell instructor and discover first hand how Kettlebell training can improve your body and make you a better man or woman today.
Scott Stevens, R.K.C. is a certified Russian Kettlebell Challenge Instructor and experienced martial artists teaching group and private kettlebell lessons at the Southwest YMCA in Omaha, Ne.
3 comments:
Hi, Scott. I'm an AOS certified trainer from CT and I just wanted to say I really enjoy reading your blog. I'm opening up the first Punch Gym in CT. We should be up and running by Feb.
No, the article you are quoting is actually very accurate in my experience.
After 9 months of kettlebell training, I did indeed feel the benefits.
Unfortunately I had not taken certified kettlebell instruction, but had learned from books and dvds.
I worked up to sets of 6 cleans and presses each arm, sets of 8 snatches each arm, with the 24kg kettlebell.
This seemed to be going very well, for 9 months, then, 2 months ago, I did the 2nd rep of a set of snatches and broke my left forearm.
I had to have surgery and now have a steel plate and 6 screws implanted on my radius bone.
When I wrote to tell the author and publisher of the books I had been using, the most famous proponents of the kettlebell art at Dragon Door, neither person would even reply.
Their representative told me they felt there was “nothing to say”.
I had thought they might have felt it necessary to warn people that the kettlebell snatch could do more than merely bruise a forearm, which was the only warning I had heard about.
I very much wish I had stuck to dumbbells etc.
Before this, I had been training for 24 years with no injury, ever.
I posted full details of the injury on the transformetrics.com website, if you Google “kettlebell snatch broken arm” it will come up on page one.
I can also say that I have contacted most of the world's famous kettlebell experts and had many very kind and decent replies from them.
Many of them are very critical of the RKC approach to training, but the comments they made to me were private.
Logan,
Very sorry to hear of your injury, I wouldn't wish it on my worst enemy and hope you have experienced a speedy recovery.
That being said,
"I had thought they might have felt it necessary to warn people that the kettlebell snatch could do more than merely bruise a forearm, which was the only warning I had heard about." It's not the kettlebell snatch that's dangerous, it was the combination of you and the way you were performing the snatch that was dangerous.
It's not the technique that's dangerous, it's the way the individual performs it that makes it safe or dangerous. Fire walking and sword swallowing are dangerous and require professional instruction yet professionals do it without injuries. Using a fork could be dangerous, etc...
What brand of kettlebell were you using?
Did you have a history of previous injury?
Did you consult with an orthopedist (as is recommended in Pavel's books and DVDs and by all RKCs)?
Did you receive extensive training with an RKC on how to perform the snatch properly?
I would love to see any videos you had taken of yourself performing the snatch prior to your injury.
It has been my experience that those injured with kettlebells fall in one of the following categories
1) poor or insufficient training with an experienced instructor
2) a previous history of injury
3) a previously undiagnosed injury or health condition
4) poor judgement
I've taught well over a thousand classes to students ranging in age from 10 to 70+. To date I've witnessed only one injury during snatches (a pulled forearm muscle) that was the result of the student blatantly ignoring my instructions and performing the snatch when he was only cleared to do swings. He had a long history of self-inflicted injury in the pursuit of health in other activities... now I know why. I have had 11 yr old students using 35lbs and the 65 yr old women using 25lbs for snatch workouts without injury.
The Kettlebell snatch requires very specialized technique and can't simply be mastered by watching youtube, DVDs or reading books. Even after 8 months of diligently studying and practicing the techniques in Pavel's books my first encounter with an RKC revealed quite a few technical errors that would have lead to injury if they had gone uncorrected. Videos and books don't replace having an expert eye to catch your mistakes and suggestion corrections.
Regarding comments from other kettlebell organizations being critical of Dragon Door. Of course, they are... they are competitors with DragonDoor. In fact, many of them learned from Pavel or the RKC themselves.
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