Introduction to Kettlebells

They may have started out as makeshift Russian training equipment in 18^th century, but Kettlebells are enjoying a surge in popularity around the world in the 21^st. Barry Smith finds out more about one of today’s most popular weight loss and fitness tools.

What weighs 16 kilos, looks like a cannonball with a handle, and comes in a variety of colours including blue, yellow and pink? It’s not a trick question – a Kettlebell is all this and more.

Legend has it that in the 1700s, Kettlebell-like objects were used as counterweights in Russian markets and industry. Some bright sparks decided they could use them as a training tool, and thus began Russia’s 300-year old love affair with Kettlebells.

This adoption of an everyday object into fitness training equipment wasn’t just an ingenious stroke of early recycling: it turns out that Kettlebells offer a complete all-body workout that fuses weight training, cardio training, and mobility and flexibility training.

The principle is simple. By having a more centralised gravity center, a Kettlebell isn’t so much lifted and curled, as with conventional dumbbells or free weights. Kettlebell lifting is about moving the weight around your body in a series of arcs, giving a complete muscle workout and exercising the parts that other workouts simply cannot reach.

“Kettlebells are great for building tone and developing muscle, but they’re so much more than this,” says James Lai, founder of Singapore Kettlebells. “They build flexibility in a safe and controlled way, so they’re useful in developing agility and mobility, which are often areas of fitness that are neglected by normal weight training.”

It goes further than this. Kettlebells have been shown to be a more effective weight loss tool than even that dreaded Singapore Sunday pastime – jogging. “Most people believe that the more you jog, the greater the fat loss that you experience,” says James. “But often the opposite is true. The body adapts to regular jogging, so the improvements in weight loss and fitness you get when you start jogging don’t sustain themselves as you continue.”

It almost sounds too good to be true – a weight loss workout that’s better for me than jogging, safer and more effective than slimming pills, and that gives me the opportunity to exercise and get fit without leaving my apartment and without spending thousands of dollars on home gym equipment. Is it really the answer?

James Lai again: “Of course, there is no quick fix weight loss or miracle overnight diet cure out there, and if you ever hear anyone telling you that there is, you should run a mile. What Kettlebells are great for is a concentrated, full-body workout that’s not just about muscle development. The beauty of a kettlebell is its versatility, and it’s this versatility that’s the real value.”

“Our website http://www.kettlebells.sg gives a lot of information on what you can do with kettlebells and how kettlebell training can help you maintain a healthy and fit lifestyle. And you can do this without leaving your apartment or balcony, or even your office!”

For those who would prefer a structured introduction to Kettlebells, you can attend a class right here in Singapore at the Singapore Kettlebell Club.

“That would be just the right kind of introduction to the sport that I’d recommend,” says James. “Get introduced to the weights and how they work, get some exercise routines together, learn in the safety of a controlled environment and then head home with what you’ve learned.”

It’s certainly an interesting area, and one thing that really strikes me is that the focus of kettlebell training is so much more open than conventional weight lifting. The emphasis isn’t on big lifts done by big guys on big stages – everyone in the kettlebell scene is friendly, relaxed, and solely interested in kettlebells for the fun, safe and effective workout that they offer.

For more information, and to buy kettlebells, see James’ site http://www.kettlebells.sg

Barry Smith is a freelance journalist.