Kettlebell Training

Basic Information

The kettlebell is a resistance-training implement that can be described as a cannonball with a handle. Kettlebells are typically constructed of cast iron or steel, and commonly available in weights ranging from 2 - 92 kilograms (about 4.5 - 203 pounds). Kettlebell training refers to various lifting styles that utilize the kettlebell as a source of external resistance.

More info from Onnit

The origins of "Western" kettlebell training come from Russia, where records trace the kettlebell to the early 1700s. However, the training implement's exact origins are likely somewhat uncertain given that excavations in Poland unearthed kettlebells traced to the 17th century. Initially, the kettlebell was used as a standardized mass to weigh goods (e.g., crops), and in the 19th-century, records indicate its use for strength training.

19th/20th century Russia saw a wide range in the application of kettlebells such as strength feats in the circus [video] and training within the Red/Soviet Army [video].  

The Russians Pavel Tstasouline (former Soviet Special Forces physical training instructor and Master of Sport) and Valery Fedorenko (former kettlebell world champion) are often recognized for their role in spreading the popularity of the kettlebell outside of Eastern Europe. 

Common Categorization

• Hardstyle

• Kettlebell “Girevoy” Sport

• CrossFit

• Juggling

• Other

Traditional Styles: Hardstyle & Kettlebell Sport

• Hardstyle is the school of training popularized by Pavel Tstasouline which develops strength and power by implementing multiple sets in a strength development repetition range (e.g., 5x10) while aiming to achieve a proper work: rest ratio

• Kettlebell Sport is the school of training popularized by Valery Fedorenko which develops strength endurance by aiming to progress one’s capacity for completing a high volume of repetitions in a single set (e.g., 1x50) 

Other: Training Utilizing a Kettlebell

• Kettlebells are often used in place of a dumbbell to perform exercises that are not associated with the four primary kettlebell lifting styles

• Example: use of kettlebell for a one-arm bent-over row

• In these cases, a person would be described as training using a kettlebell rather than as engaged in a specific kettlebell training style

Links for further exploration of the various kettlebell lifting styles:

• Wikipedia: succinct explanations

• Breaking Muscle Blog: an overview of the key differences from the 3 most commonly practiced lifting styles

The Six Fundamental Hardstyle Techniques

Swing, Clean, Press, Squat, Snatch, Turkish get-up (TGU)

• The above techniques are the fundamental hardstyle techniques that are commonly practiced in training programs

• Fundamentals Resource: a free exploration of each movement with written descriptions and photos.

However, the current state of evidence is not strong enough to support or refute kettlebells in clinical practice. Meigh and colleagues highlight that no adverse events were reported in clinical trials. Kettlebell training demands effective motor control of the entire body to engage in the fundamental techniques efficiently. The relative complexity of the movements may provide a physical and intellectual challenge that captivates or discourages the individual patient with an associated impact on program adherence. Considering the staggeringly high rates of estimated non-adherence to home exercise programs (ranging from 50-70%), this form of training may prove beneficial for those patients looking for a challenging and efficient modality to build strength. 

Hardstyle is the most common kettlebell training style referenced in the literature. For explanations of each of the fundamental hardstyle exercises, reference Altumbabic 2017. Clinicians unexperienced in kettlebell training who are considering incorporating kettlebell training into their practice should consult with trained practitioners to ensure proper instruction. 

Onnit’s Beginner’s Guide

Onnit is a health & fitness company that develops exercise guides with its team of expert instructors. This guide covers kettlebell anatomy, training benefits, and includes brief video tutorials of 7 kettlebell exercises for beginners. Note that most of these exercises would be considered training with a kettlebell rather than traditional kettlebell training.

The Swing and Clean-to-Rack

Join Paul Katami with POPSUGAR to learn the basics of the kettlebell swing and the clean-to-rack. The class focuses on proper movement with the kettlebell, providing a great introduction to this form of training.

Duration: 25 minutes

Onnit’s Full-Body Workout for Beginners

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Perform the following exercises in a circuit, with minimal-no rest between each exercise. Complete the circuit 3 times with 1-3 minutes rest between each circuit.

• Kettlebell Goblet Squats x 10

• Kettlebell One-Arm Row x 8 (each side)

• Kettlebell One-Arm Press x 5 (each side)

• Kettlebell Chest Loaded Swing x 15

• Kettlebell Shoulder Halo x 8 (each direction)

• Kettlebell Hip Halo x 8 (each direction)

• Kettlebell Around the Leg Pass x 5 (each direction)

• Kettlebell Chest Loaded Swing x 15

• Kettlebell Single-Arm Squat to Press x 8 (each side)

• Kettlebell Chest Loaded Swing x 15

Duration: 20-25 min

SELF’s Beginner’s Kettlebell Exercises

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This workout is composed of 3 small circuits. Perform each circuit 3 times with 30-60 seconds rest between each round. After 3 rounds, rest for 60 seconds before moving onto the next circuit.

Circuit 1 (8-10 reps per side per exercise)

• Staggered Stance Shoulder Halos

• Reverse Lunge

• Staggered Stance Row

Circuit 2 (8-10 reps per exercise)

• Push-Press

• Squat to Biceps Curl

Circuit 3 (8-10 reps per exercise)

• Kettlebell Swing

• Triceps Press