Answering Your Questions
What are Kettlebells?
Kettlebells are cannonball-looking iron weights used to build strength and endurance. People have been using Kettlebells for hundreds of years since it originated in Russia in the 1700s. Today, Kettlebells are regarded by many as the ultimate fitness training tool for all-round fitness and physical well-being.
How do Kettlebells work?
The centre of mass of a Kettlebell is displaced from its handle, unlike conventional training tools like barbells and dumbbells. This means that the weight of a Kettlebell is always pulling against your hand and this forces you to have better co-ordination and recruit more stabilizing muscles (including the arms, shoulders and trunk) to control the Kettlebell.
Most importantly, kettlebell lifting teaches one how to move as most movements require the whole body to move and coordinate as a single unit. This is contrary to typical bodybuilding which focuses on separate body parts and muscles (not how the body is supposed to work!).
The Kettlebell is simple to use and suitable for all ages. Anyone can start with Kettlebell training by swinging it, lifting it or passing it from hand to hand. Subsequently, as one progresses and becomes stronger and more proficient with the basic movements, he/she can move on to complexes, routines and heavier weights.
What are the benefits of Kettlebell training?
Kettlebell training will benefit everyone, whether their goal is to look and feel good, to lose fat quickly, or for power development in various sports. A Kettlebell workout will develop and strengthen your core musculature, which is important in everyday function like picking up or pushing against something heavy. Due to intense nature of kettlebell training, you will also burn fat at an amazing rate and improve your conditioning and fitness.
As Kettlebell training requires the co-ordination of your whole body, you will also strengthen your arms and legs.
Kettlebell training is unique as it combines both strength and cardio together, gving you the bang for the buck as it hits every muscle of your body. Your work capacity and strength will improve and this will carry over to real-world physical activities.
Kettlebell training is also inherently curative and can help to improve posture and correct muscle imbalances as it teaches your body how to move as one unit when done correctly.
Don’t just take our words for it though. Visit our Testimonial page for real-life examples of how Kettlebell training can benefit people.
Why Kettlebells and not Dumbbells?
Don’t choose! They are simply different strength tools and should be considered complimentary, not exclusive. The primary benefits of kettlebell training lie in the philosophy of the movements that have grown up around it. Kettlebell drills have historically focused on working many muscle groups in unison. Dumbbells have been more commonly used for isolation drills (preacher curl, front raise, etc.) in traditional western weight training. Kettlebells are also more convenient for explosive movement patterns which are frowned upon in most traditional mainstream gyms.
You can certainly perform many of the kettlebell drills with a dumbbell. Swings, for instance, just feel more pleasant and natural with a kettlebell. The round, compact shape and offset handle are made for this movement pattern. The wide, angular dumbbell shape makes the movement awkward and less intuitive.
Why do you only sell Pro Grade Kettlebells?
Pro Grade Kettlebells are made to a fixed specification and are used in all international kettlebell competitions. They have the same dimensions throughout, whether 8kg or 32kg which ensures that your technique stays consistent compared to the traditional cast iron kettlebell which gets larger as it gets heavier.
The Pro Grades are made from steel (not cast iron) and will last a lifetime. They are indestructible and therefore not uncommon for kettlebells to be handed down from generation to generation. It’s fair to say that a Pro Grade kettlebell will out live all of us.
The Pro Grade handle is slimmer than with the traditional models. This prevents lateral slipping and also minimizes fatigue with high rep sets. But don’t think your grip won’t get a workout with Pro Grades - it will still get a genuine workout.
Finally, the Pro Grades have better ballistic properties due to a larger mass in the ball of the bell. In exercises like cleans and snatches the bell will rotate around your wrist more easily and more naturally. This makes it easier to assume the correct ‘rack’ and overhead lockout position. This is one reason they’re the choice of top kettlebell lifters from around the world.
Who trains with Kettlebells?
People from all walks of life who demand an extremely effective and efficient fitness programme. This includes celebrities like Jennifer Lopez, Angelina Jolie, Lance Armstrong; elite army units like US Marine Corps, Russian Spetsnaz; NHL clubs and martial arts centres around the world and housewives and businessmen.
You can too!
How do I get started with Kettlebells?
The first move that all beginners must learn when starting out with Kettlebells is called the Swing. Basically you squat down and pick up a Kettlebell that is on the floor and using your hip momentum(not your arms) to swing the kettlebell up. This fundamental movement gets you prepared for more difficult moves like cleans and snatches.
It is always best when first starting out with Kettlebells to get some training and coaching from a certified instructor. Singapore Kettlebells is currently offering Kettlebell Classes for anyone who is interested in learning the basics of kettlebell training. Coach Herman Chauw is a certified kettlebell instructor by IKFF and RKC, two of the best kettlebell certifications in the world.
We strongly recommend everyone to take up a few classes as we have cases of people who injure themselves when trying to pick up kettlebells on their own.
Isn’t Kettlebell training dangerous?
This is a big conception with Kettlebell training. On the contrary, correct training actually strengthens your back and core muscles from all angles. You will get a healthy and stronger spine that has adequate range of motion in the right areas from Kettlebell training.
In Europe, it is common to have kettlebell athletes competing even when they are over 50 years of age. This is simply because kettlebell training is safe and low impact and extremely beneficial for long term health.
Will Kettlebell training bulk me up?
No if you don’t want it to. Kettlebells will add lean muscle mass if you’re underweight or will strip away excess muscle mass if you’re carrying unnecessary muscle bulk. What you will get is a lean, strong and athletic-looking physique.
Girls working out with kettlebells!
What weight should I get started with?
An average male should start off with a 12kg Kettlebell while an average female should start off with a 8kg Kettlebell. It may not sound very heavy but the nature of Kettlebell training is very different from other forms of weight training and it is always safer to err on the lighter side.
If you wish to purchase two Kettlebells, you will be better off buying a heavier one and a lighter one instead of the same weight. Double-handed exercises are great but should only be attempted after you have mastered the single-hand exercises.
How do I order and collect my kettlebells?
Order can be made via our online store or alternatively you can send me an email at sgkettlebells@gmail.com on what you would like. Due to army commitments, I can only offer delivery during weekends and it will cost an additional $30. We encourage self-collection at my place Block 609, Bedok Reservoir Road. Once your order is confirmed, you can usually get your kettlebell within a week if stocks are available.
