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| Kettlebells are the Russian alternative to barbells. CLICK HERE to enter the kettlebell site.. |
| Why Russians Train with Kettlebells Dimitri Sataev |
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| I am a Russian powerlifter and bodybuilder with twenty five years of iron experience. I will tell you why the kettlebell has been an integral part of the Russian power athletes' training for decades... The kettlebells is a very simple and versatile tool. It takes a lot of guts to get really good with it. This weird looking weight (a metal ball with thick handle on top) can and will make any person stronger, more explosive, and will build great coordination and incredible endurance. In Russia kettlebell lifting has been a very popular sport for decades for the reasons as I stated earlier. It is not unusual for high-level Olympic Weightlifters to compete in local and national kettlebell contests. It requires many years of hard practice to be competitive in the Kettlebell sport, but it takes very little practice to learn simple movements to improve your strength and conditioning. You can work practically every part of your body once you learn how to do it. You will especially improve your grip, back, and shoulders. Which is why kettlebells are very popular in Russian military. I know it from my own experience. 30 min. 2-3 times a week will do wonders for your body. Here is an example of my kettlebell workout and those of my clients: We start (after stretching and warming up) with 3 reps of snatches, one arm after the other without touching the ground. You can use a 16, 24, 32, or 40kg kettlebell. Then rest for 30sec-1 min and move on to jerks (a kettlebell in each hand) for 3 reps. Rest for 3-5 min and do to 4 reps of snatches and then jerks. Keep alternating the two lifts and work up to 10 reps: 3,4,5,6,7,8,9,10. I almost always use a ladder. It does help you to get ready for a big number; as you know, the very last and the hardest set is the most important for growth. After that you are usually done. It should take about 45min to an hour. Next week you start with 4. Start with 10 during Week 10. That means 10 sets x10 reps. Another drill that I use with all of my clients in a context of other routines is called the Farmer’s Walk. The challenge here is not much the weight, but the thickness of the KB handle. You have got to have a good grip or really want to develop one. We employ two variations of the farmer’s walk. In the first one you grab two 24kg KBs and walk for about 50 yards one way and back. The ultimate goal is to make it back and forth without dropping the KBs on the ground. But in the beginning at least make as few stops as possible. We do it usually for one set with 24kg bells. The next set is off course with 32kg kettlebells. I keep track of time and the stops and later we compare and try to improve. The other variation of the farmer’s walk is much, much harder. We walk up a very steep hill (about 30 degrees+). That builds a very good grip plus strong traps, hips, and stabilizers of your back. Another good kettlebell exercise is the clean. Very simple, yet very challenging. For cleans I use two or one KB (it depends on the person). Two, as you know, are much, much harder. We start with 24kg for 5sets of 5 reps. The goal is to make 5x10 reps and then move on to 32kg. And if you get good at it then make it really tough by cutting your rest between sets to 30 sec. You will feel that the weight has suddenly got much heavier. Cleans work the whole upper body, develop great coordination, and, of course, conditioning. Here is one more exercise, the Hack squat. The KB has to be held with two hands behind you right at the tailbone level. Your back has to be very straight, your chest up. Squat all the way down on your calves and then get up. I usually work with 100 lbs. as a finisher. Let's say 3x10 reps. Very few people can get up -you start from the bottom - even with 24 kg without leaning forward. A very effective exercise for the front upper parts of your legs. Also we do squats by holding KBs between the legs (sumo/wide stance). That works your inner thighs, hips, and, of course, the thighs themselves. A strong grip is required. We also do conventional squats with kettlebells outside our legs. You need to stand on something. This way you can get deep, which is a very hard thing to do. Here is another weird but challenging and effective exercise. I call it kettlebell circles. All you do is grab a KB and start moving KB around your body. Let's say 25 times one way and 25 in the opposite direction. A lot of abs! Dimitri Sataev is a Russian émigré powerlifter and bodybuilder with 25 years of experience. Sataev operates a personal training business in San Francisco. Contact him at eds700@yahoo.com or go to his website, YouCanDoIt.net. |
| Disclaimer: Opinions expressed here may not be in agreement with those of Dragon Door Publications, Inc., Power by Pavel, Inc. and Tactical Strength, Inc., and their employees including Pavel Tsatsouline. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program. |