Frequently Asked Questions About Kettlebell Training

Q: Are kettlebells a fad?

A: Kettlebells first appeared in a Russian dictionary in the early 1700′s, were used by strongmen in the early 1900′s, and became a sport in the late 1940′s in the Soviet Union. Military personnel, federal agents, fighters, and athletes of all persuasions have used kettlebells as a piece of their fitness regimen for many years. So, by my estimation, kettlebells have long since passed the stage of being a fad.

Q: Are kettlebells the ultimate way to train?
A: If your goal is Olympic weight lifiting or power lifting, then you are best served performing the lifts that are relative to your sport. Any free weight is a good tool and they all have advantages and disadvantages. I love the kettlebell because it is a diverse tool. Kettlebells have a lot of freedom of movement. Try practicing a swing with a barbell and tell me how those shins feel. If you want to get stronger and gain size, kettlebells can help. You will also gain excellent cardiovascular benefits, flexibility and coordination for sports. Kettlebells do have carryover to athletic activities such as running and jumping. Best of all….they are PORTABLE.

Q: What about machines?
A: Any free weight training is far superior to using a weight machine. Kettlebell and other free weight training forces you to get assistance from stabilizer muscles. This is essentially non-existent with machines, because the pulleys and stabilizing pads do a lot of work for you. It is possible, for example that one could leg press several hundred pounds but would be hard pressed to pick up the same weight from the floor.

Q: Are kettlebells dangerous?
A: Exercises and tools used for exercise NEVER hurt people. We always find a way to hurt ourselves through ego and bad technique. Anything that is used improperly has a high potential to cause serious injury. These injuries can be avoided by getting proper instruction from a qualified instructor, actually listening to proper instruction, and knowing when your body has had enough. Be SMART about your training and you’ll remain safe.

Q: Do women use kettelbells?
A: YES! Absolutely! In fact many big name entertainers such as Penelope Cruz, Victoria Beckham, Marissa Hargitay, and Jennifer Lopez, just to name a few, have used kettlebells to help them “lean out” before performances. In my kettlebell classes in Chicago, most of my clients are women. Kettlebell will certainly help you target all of the right places. Your arms will tone up from the presses, your buttocks will firm up from squats and swings, and you get all of the cardio you could want to help you trim the inches down.

Q: Won’t I get bulky training?
A: Possibly, if that is what you are training for. You can certainly follow any bodybuilding regimen to set up the conditions to gain size. It is not in the best interest of some competitive athletes and military personnel to gain weight, so the kettlebell is a perfect tool to give an extreme strength and endurance building workout without gain extra size. Note to women: You will NOT get bulky from lifting the kettlebell. It takes a ton of discipline, proper amounts of quality food, and an extensive pharmacy to gain a lot of muscle weight from any training. Many of the women who I have worked with have reported losing weight in all of the right places.

Q: What size bell should I use?
A: A woman just starting out should use an 18lb bell. From there you will progress to a 26lb bell. A strong woman can start with a 26lb bell and progress to a 36lb bell. Guys if you’re a beginner start with a 36lb bell. If you are especially strong you will find that there is plenty that you can do with a 53lb bell.

Q: Are bodyweight exercises the best for most people?
A: Bodyweight exercises are an excellent conditioning tool. You can certainly get alot of miles out of good old fashioned pushups, pullups, bodyweight squats and lunges, and burpees. These exercises teach you how to work with your body’s resistance. Training with free weights will teach you how to work with an external resistance which is primarily what we do on a daily basis from picking up groceries to kids. This is very important for a complete physical fitness program.

Q: I am in poor shape. Should I still come in?
A: That is exactly the reason that you should come in. Would you wait until you got well before you saw your doctor? I teach people ranging from 63 years of age to 21 years of age, and they all have different skill and fitness levels. Working with people in a group setting will give you the confidence and motivation to train and achieve your fitness goals.

Q: I don’t have time to train. Can’t I learn from a DVD?
A: Regarding the issue of time, we all have time to do things that are priorities. Some of these priorities are no-brainers like going to work or handling various matters relating to family. We also have other prioities that we conveniently make time for such as watching the latest reality show or hanging out at the bar. If you rank your health and well being high on your own priority list, you will make the time for yourself. Regarding learning from DVDs, there is no substitute to learning from a qualified instructor.

Q: How do I start?
A: If you are in the Chicagoland area, stop by my studio, Rhodes Fusion Fitness to take a class. If you are experienced, live outside the Chicago area and need a little help with programming your workouts, I will offer remote training assistance.

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