Why train with kettlebells?

The benefits are actually too many to mention in this write up but the following are some of the main points.

Kettlebells:

1. Deliver extreme all around fitness better than most equipment found in your local gym.
2. Train your body to handle the forces of acceleration and deceleration.
3. The definitive tool for developing hip thrust.
4. Strengthen your back from every conceivable angle.
5. Maximize shoulder strength and flexibility.
6. Develop outstanding grip, wrist and forearm strength and endurance.
7. Build overall muscular endurance and strength.
8. Train the body as a linked and interconnected unit.
9. Improve your ability to use leverage.
10. Are an extreme hand held gym you can take anywhere

Who trains with kettlebells?

We have been using kettlebells as a rehabilitation tool at the clinic for those requiring functional strength. Kettlebells benefit weightlifters, law enforcement, football players, mixed martial artists, Judoka and most other full body sports.

What is the RKC (Russian Kettlebell Challenge) style of kettlebell training?

RKC is a “hard style” of kettlebell training born in the spec ops of the Soviet Union. The hard style of kettlebell training evolved to support the hard style of hand to hand combat developed in the 70s and 80s. The hard style kettlebell training utilizes techniques proven to be most effective for maximum force applications.

The RKC system teaches the body how to focus the scattered energies of the body into a direct all-out effort while minimizing the odds of injuries. It is an excellent method of building a solid foundation of strength, strength endurance, power and body awareness. The skills of linkage, rooting, total body tension and focus are transferable to all sports and training methods.

How does one begin to train with Kettlebells?

As it is with many other strength training methods one must start with the foundational movements and work toward more complex training. Men can start with a 12 to16 kg kettlebell and women usually start with a 6 to 8 Kg kettlebell. Developing internal focus and perfect technique are keys to mastery. Working to get as much as possible out of every repetition is also a key concept.

References: Pavel Tsatsouline Russian “Kettlebell Challenge instructor Manual 15th edition”, Copenhagen, Denmark 2007 
Steve Cotter “Encyclopedia of Kettlebell Lifting” Shihan .com 2005

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