Demystifiyng the Kettlebell

One of the most asked questions I get is regarding the selection of Kettlebell weights and brands. Though we could go into the history of the KB here, I will not because you can Google all that good stuff. What I hope to do hear is give people an elementary understanding of how to pick a Kettlebell, learn it and maybe get certified or compete.

Kettlebell Associations in the US:

There are 3 main KB associations in the US now, the most recently being the IKFF.

1. AKC- the venerable Valery Fedorenko is chair of this organization which revolves around more Girevoy Sport (GS) lifts.
2. RKC- Pavel, like Prince with one name (not really, its Tsatso something) is the head of the Russian Kettlebell assoc and claims to have earned a masters of sport while serving in the Russian Military. By far the most popular group out there, but also the most attacked for credibility
3. The IKFF- formed by Steve Cotter and Ken Blackburn, this federation works more toward true sport and strength applications outside of specific GS requirements.

People often ask which one is the best, to which I say "the one you practice". Do your research, take some time to converse with these guys and make a decision based on that. Be sure not to blindly follow anyone, or exclude any info because of "labels".

Getting started with KB's.

The sizes of KB and quantity depend on a few things, including cash flow, strength, and experience not to mention storage. For the person new to KB, men usually start at a 16kg, women an 8-12kg. For stronger guys, a 24 is perfect if you can only buy 1, and women can use a 12-16. You don't need to buy sets of 2 yet, as the most benefit comes from isometric exercises that challenge the supportive "core" of the body.

The first exercise to learn is the swing, no ifs, ands or buts IMO. The swing is crucial because it is the foundation of all of the other exercises. You need it to pick up the bell safely and how to put it down normally and in time of stress. A great place to learn this movement is from a qualified instructor, but I realize that many of you will You Tube KB stuff and try it from there. For that person, go to www.shihan.com and invest in the Encyclopedia.

If you cant learn the KB swing right off the bat, try doing exercises you would normally do with other free weights like rows, presses and sit ups. You can get a weight belt and tie it to the KB and do pull ups and dips. The important thing is to move the weight intelligently around your body, keeping the core (look up transverse abdominus) tight and with proper breathing. Following this small and incomplete set of guidelines will get you o the right track for KB success!

Links:
http://www.shihan.com/
http://www.girevoysport.ru/
http://americankettlebellclub.com/blog/
http://www.ikff.net/
http://www.dragondoor.com