What is a Kettlebell?

A kettlebell is an asymmetrical weight that looks like a cannonball with a handle. The traditional measurement of a kettlebell is a “Pood” which is about 16kg. Today kettlebells are produced in all weights and sizes. An easily found range of weight is 4kg to 44kg. There are larger and smaller bells...but it would take some work to find (and ship!) them.

Where do they come from?

The origin of the kettlebell is a little foggy. It is believed that for over 100 years the kettlebell was a counterweight in the Russian market. It progressed from people informally competing by throwing for distance to the USSR Weightlifting Federation Official Kettlebell Commission in 1981, to where we are today.

Why are they different?

The offset center of mass of a kettlebell is the key difference. It allows a lifter to perform acts in a curvilinear motion safely by easily manipulating their lever arm. What that means is you can swing with great force and safely decelerate the bell without injury. The curvilinear motion allows the lifter to perform smooth repetitive motions with heavy weight for long periods time through multiple planes of motion.

Will it hurt my back?

Anything lifting done incorrectly can hurt you. Please don’t let anyone tell you differently. Form and safety are so closely linked in kettlebells that I will tell you this without a doubt, bad swings equal injury! However, when done correctly, kettlebells will make you stronger and more flexible. And you’ll have more endurance than you can possibly imagine. If you have never swung a bell, it will change your life.

Will it make me big?

Bottom line, a weight that is heavy enough to challenge you for 8-12 reps done in sets with rest over time will make you big, kettlebells included. If you are doing any lifting for long periods of time, without rest, you will not get “big”. Intent in training is the key.