Why does the kettlebell dominate
other equipment?
The Russian kettlebell owes half of its power to the proprietary RKC
training system. The other half is due to the kettlebell's design, namely a
thick handle removed from a compact center of mass.
 The
kettlebell is the ultimate in
conditioning the body for extreme decelerations. Think of all the
sudden stops and direction changes on the football field. If you have not
conditioned yourself to handle these forces, you will perform sub-par and
run a high risk of injury. Traditional strength training, even the Olympic
'quick lifts', does not address this issue as the weight is either dropped
or treated to a slow negative. As Brett Jones, RKC Sr. put it, "You cannot
swing a barbell between your legs." You could try it with a dumbbell -at
least until the sheer width of it takes your knees out. The compact
kettlebell can be dropped from the lockout between your knees and way behind
you where it will impact load your hips.
This
dynamic loading sets up the hip muscles for a powerful contraction. The
kettlebell is the definitive tool
for developing the hip thrust, the power generator in all athletics.
Be it a jump, a kick, or a punch, when expertly performed, it comes from the
hip.
The
kettlebell will make your back
resilient. Unique Russian exercises condition your back from every
conceivable angle, statically and dynamically. One would have to take up
powerlifting, yoga, strongman, gymnastics, and a couple of other things to
half way imitate the benefits of kettlebell training.
Kettlebell's
offset center of gravity maximizes shoulder strength, flexibility, and health. Most Russians
have never heard of 'rotator cuffs.' Save for combat wounds, shoulder
injuries are virtually unheard in the Russian armed forces. They train and
test their personnel with repetition one-arm snatches with a 53 lb.
kettlebell rather than pushups.
The
kettlebell is an outstanding
grip, wrist, and forearm developer. A thick and smooth handle
combined with the ballistic nature of many exercises loads the grip like
rock climbing. Bottom up cleans and similar leverage drills unique to
kettlebells take care of the wrists.
The
position of the handle allows
dynamic passing of the kettlebell from hand to hand for a great
variety of powerful juggling type exercises strongly endorsed by the Russian
Federation State Committee on Physical Culture. These drills develop dynamic
strength and injury-proof the body in many planes unlike conventional linear
exercise.
The
kettlebell will give you infinite
freedom of lifting. It has been said that kettlebells to traditional
free weights are what barbells and dumbells are to machines. Taming a
kettlebell is akin to medieval sword, spear, and battleaxe play, liberating
and aggressive.
The
Russian kettlebell is a complete,
no-compromise, extreme hand held gym. "We train with kettlebells in
case civilization is temporary," stated the Philadelphia Kettlebell Club,
"…don't rely on anything you can't carry."
The Russian kettlebell replaces all this equipment!
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* Barbells * Dumbells * Belts for weighted pullups and dips * Thick
bars * Lever bars * Medicine balls * Grip devices * Cardio equipment
Barbells.—Inventive gireviks don't need a ton of weight to provide
progressive resistance. We have yet to meet a man who can press an 88-pound
kettlebell bottom up. We know 600-pound squatters who cannot duplicate Steve
Maxwell's Hack squats with the same kettlebell. On the lower end of the
strength spectrum one can do basic deadlifts and squats with the same bell.
Dumbells.—The kettlebell can do anything a dumbbell can do at
least as well and usually better. For example, the KB provides unsurpassed
military press range of motion: it does not restrict your shoulder on the
bottom and it stretches it on the top.
Belts for weighted pullups and dips.—Hang a kettlebell on your
foot, Russian spec ops style, and off you go.
Thick bars.—Lifting two kettlebells with one hand is a lot more
extreme than a thick barbell.
Lever bars.—Lay your KB on the floor and tilt it with your wrist
strength or do Russian hammer curls.
Medicine balls.—Thanks to its handle, the kettlebell can be thrown
more ways than a medicine ball, save for bouncing it off your six-pack.
Grip devices.—Soap up your hand and swing your kettlebell away.
Not for sissies or beginners!
Cardio equipment.—We don't need no stinkin' treadmills! Every
endurance stud who has given our kettlebells a try has reported that their
conditioning benefits are untouchable.
Amazingly, the Russian kettlebell will make you good at many things you
have not practiced. Gireviks' report on our Strength Forum that they
run faster, bend sixty-penny nails, bench or deadlift heavier, etc. -just
from lifting kettlebells. The only time they see the barbell, a nail, or
running shoes is during the test!
It's like this old joke. A man asks his doctor after a surgery on his
hand, "Doc, will I be able to play piano?" -"Absolutely!" The man is
perplexed, "It's funny, I could never play it before!"
The amazing Russian kettlebell "what the hell effect" notwithstanding, if
you want to excel at a certain exercise, be it the deadlift or a heavy-duty
gripper, you should practice it specifically in addition to your kettlebell
training. To use a martial arts analogy, you will never be able to express
all your strength in a punch if you do not work with a heavy bag.
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