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Kettlebell Exercises

Shaped like a cannonball with a handle, the kettlebell is a Russian hand weight typically made of cast iron. Via exercise sets of swinging, pulling and lifting, kettlebelling is an effective way to build strength. Kettlebellers claim that the exercises can build endurance, tone every muscle in the body, increase flexibility, help burn fat and even allow the body to take harder hits. Kettlebells come in a variety of sizes that range from 4 to 175 pounds.

The first historical mention of kettlebells was in a 1704 Russian dictionary. (In Russian, the kettlebell is called a girya, and the men who trained with them were called gireviks.) Kettlebell lifting was also a sport for the strongest men in local villages and towns to compete with each other. By 1913, kettlebells were recognized as a weight-loss training technique in the fitness magazine Hercules. A committee for the sport of kettlebell was created in 1985 in Russia, and 15 years later, Russian fitness instructor Pavel Tsatsouline introduced the kettlebell into the United States.

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  1. Kettlebell Weights: Getting Started, Training Safely and Gaining Maximum Benefit

    Kettlebell Weights: Getting Started, Training Safely and Gaining Maximum Benefit

    In the April 2012 issue of Black Belt, Dr. Mark Cheng, Senior RKC, one of the magazine’s contributing editors, offered advice on how and why martial artists should start training with kettlebell weights. Here’s some bonus interview content that didn’t make it into the magazine!

    When a person is starting out
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  2. Kettlebell Program by Scott Sonnon Pumps Up Your Mixed-Martial Arts Workouts!

    Kettlebell Program by Scott Sonnon Pumps Up Your Mixed-Martial Arts Workouts!

    Mixed-martial arts workouts involve training for a lot of ground-fighting techniques. After all, you need the ability to get out from under an opponent and establish the dominant position should you find yourself with your back to the mat. Such a situation calls for not only fighting skill in arts
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  3. Develop Functional Strength for Your Martial Art With Hard-Style Kettlebell Training!

    Develop Functional Strength for Your Martial Art With Hard-Style Kettlebell Training!

    The phrase “hard-style kettlebells” describes a comprehensive resistance-training program that’s guaranteed to enhance your martial arts ability. How so? It will bolster your grip and your strength at odd angles. It will improve your burst/rest cardiovascular conditioning. And it will remove the internal imbalances brought on by the one-sided nature
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  4. Kettlebell Expert John Spezzano Shows You a Kettlebell Workout Technique Using the Overhead Lunge

    Kettlebell Expert John Spezzano Shows You a Kettlebell Workout Technique Using the Overhead Lunge

    In this exclusive martial arts fitness video, John Spezzano shows you how to execute the overhead lunge with a kettlebell! John Spezzano is the author of The Martial Arts/Kettlebell Connection, which contains detailed photographic instruction on this kettlebell technique and scores of others to help your kettlebell training in the
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  5. Kettlebell Exercise: Goblet Squat (John Spezzano)

    Kettlebell Exercise: Goblet Squat (John Spezzano)

    A 30-year veteran of the martial arts, John Spezzano is a full instructor of Jun Fan gung fu / jeet kune do concepts and the Philippine martial arts under Dan Inosanto. Spezzano is also qualified to teach maphilindo silat (under Inosanto), wing chun (under Francis Fong) and muay Thai (under
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  6. Kettlebell Exercise: The Clean (by John Spezzano)

    Kettlebell Exercise: The Clean (by John Spezzano)

    A 30-year veteran of the martial arts, John Spezzano is a full instructor of Jun Fan gung fu / jeet kune do concepts and the Philippine martial arts under Dan Inosanto. Spezzano is also qualified to teach maphilindo silat (under Inosanto), wing chun (under Francis Fong) and muay Thai (under
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  7. Kettlebell Military Press with John Spezzano

    Kettlebell Military Press with John Spezzano

    A 30-year veteran of the martial arts, John Spezzano is a full instructor of Jun Fan gung fu / jeet kune do concepts and the Philippine martial arts under Dan Inosanto. Spezzano is also qualified to teach maphilindo silat (under Inosanto), wing chun (under Francis Fong) and muay Thai (under
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  8. Kettlebell Exercise: One-Handed Swing

    Kettlebell Exercise: One-Handed Swing

    A 30-year veteran of the martial arts, John Spezzano is a full instructor of Jun Fan gung fu / jeet kune do concepts and the Philippine martial arts under Dan Inosanto. Spezzano is also qualified to teach maphilindo silat (under Inosanto), wing chun (under Francis Fong) and muay Thai (under
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  9. Kettlebell Exercise: One-Legged Deadlift

    Kettlebell Exercise: One-Legged Deadlift

    A 30-year veteran of the martial arts, John Spezzano is a full instructor of Jun Fan gung fu / jeet kune do concepts and the Philippine martial arts under Dan Inosanto. Spezzano is also qualified to teach maphilindo silat (under Inosanto), wing chun (under Francis Fong) and muay Thai (under
    Read More »

  10. Ultimate Conditioning Vol. 1: Strikers DVD PREVIEW

    Ultimate Conditioning Vol. 1: Strikers DVD PREVIEW

    In this excerpt from the new DVD Ultimate Conditioning – Volume 1: Strikers by international multi-sport champion and sambo coach Scott Sonnon, see a demo for a kettlebell exercise called the Push Press!


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