The Kettlebell Torture Machine

Don't mistake it for a torture machine. It’s a 16 kilo sphere of pure steel. Even the appearance of its handle makes you sweat in terror. I'm talking about -- the kettlebell (KB).

However, the KB isn't a mere fad. It’s not like the Justin Bieber hairstyle which people now, unquestionably, realize is just plain pointless.

The story goes that American troops were trounced by Russian soldiers in friendly games, especially those concerning endurance. When the Yankees inquired what makes their rivals physically fit, the answer, as to no one’s surprise, is the KB. Even though, I have no idea if this story is true, I still stand by the KB for the following reasons:

Why Pick up a Kettlebell
Technically, the only addition that a KB has over a dumbbell is that its weight is not evenly distributed on both sides of the handle. It’s like lifting a dumbbell with heavy iron on one side but without plates on the other. Thus, it compels you to compensate on the adjacent edge when you lift it. It engages your abs, obliques, and lower back all the time.

I  ♥  thisTorture Machine!

Second, the KB always drives you to use explosive movements. It’s just too heavy to lift slowly and with a single muscle. It’s always a total body workout.

Third, it’s like a no-cook instant noodle. It's an instant workout! It is best used in a quick circuit training. For instance, I finish a complete KB workout in less than 20 minutes. When I say "complete", I mean heavy torture. Not like the instant noodles though, the KB is extremely healthy for you.

If you are thinking of integrating KB in your workouts, I suggest performing low reps with long rest periods at first. Don’t be too eager to execute circuits yet. Work on your strength, initially, then move to endurance.

Kettlebell Exercises
Three sets of 10 reps (3 x 10) of the exercises below is more than enough. Start with these basic KB forms:

• Squats
• Lunges
• Swings
• Cleans
• Sumo Pulls
• Military Press
• Russian Twists
• And Pylometric Push ups

(See video below to learn the basic KB swing.

Google the other exercises to learn the basic forms.)

When you are comfortable with the exercises above, try these more difficult variations: One-arm Swings, Snatches, Windmills, and Turkish Get ups.

Finally, try lining up the exercises into a circuit training for more challenge.

(Watch my video below to learn KB Circuit Training)

Pick up a KB and train like the Spetsnaz, comrade!

Click here to read P. Tsatsouline's "Enter the Kettlebell".

Click here to read more about Circuit Training.