4 Common Questions and Answers to Kettlebell Usage

Guy Razy

This is not intended to be another “Hooray, Kettlebells are amazing!” article. This article is intended to simply list the advantages of a Kettlebell. The following is based on a conversation I recently had with a client:

1- “Can’t I just use a Dumbbell?”
Yes you can. I have no problem if you do. I use dumbbells for some lifts and KBs for others. The advantage of the KB is one can perform numerous one or two handed exercises, taking up no room, just about anywhere. Can you do this with a DB? You can do about 90% of the exercises of a KB with a DB, but you will miss out on secondary benefits. These secondary benefits are what make the KB such a revolutionary tool. While doing your general training, you are training your grip, forearms, and even impact conditioning. How can you not see the benefits of this?

2- “So its got a handle and I can flip it, who cares?”
Actually, that handle is 2” thick and requires much more hand and wrist strength to move compared to a DB of equal weight. Further, the unique shape of the ball with “u” shaped handle pulls the weight away from you. Anyone with a basic physics background understands torque. Not only are you lifting a weight, but it is rotating. This is an additional load on your system. Here’s the difference; pick up a bicycle from the middle. Simple right, one hand and just heave to the shoulder. Now try to pick it up with one hand but by the rear wheel! All of a sudden the exact same weight becomes much more difficult to move! Same thing with a KB. Many people are surprised the recommended starting weight is 35lbs. Even for an intermediate lifter, this will still provide quite a challenge.

3- “So why shouldn’t I buy a thick barbell or dumbbell?”
Hey, if you can, do it. Just understand that while it will train the grip in the same fashion for crushing, it will not have the extra load from the rotation of the weight. The torque adds an entire load itself. Remember high school physics? If two vectors act upon an object, you sum them. Well, same idea with rotational motion. So think about it, in a swing, you have the “linear” force applied by your hams and glutes and the rotational force applied by your shoulder girdle. Of course, your grip is holding on at the same time. Now, throw in the rotation of the actual weight and the center of mass is transferred across your body and the shoulder girdle must be strong enough to dynamically compensate for this shift (imagine trying to hold onto a wrestler’s wrist). I hope you see that the unique shape of the KB allows for this benefit.

4- “Is a Kettlebell really a total gym solution?”
Almost! I would not say it is a total gym, but if you had to buy a single piece that was the closest thing to a total gym, the KB would be it. Toss in a pull up/dip station and a jump rope and I think you would have a total gym. KBs can train just about every muscle in your body for various purposes (max strength, strength endurance, explosive strength, etc.). And with an addition of a few other items, you’d be set. If you can really only buy one piece of equipment for now, then trust me- get the Kettlebell, you’ll be bust for months!

Guy Razy, B Kinesiology, CKC, CSEP level 1 is a Montreal based personal trainer who uses traditional and non-traditional methods and modalities in training. Guy is availible for privates, semi-privates and workshops. Visit www.agatsu.com and click on instructors to view Guy's profile.