Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You can create a full-body workout using just kettle bells, or you can pick and choose specific kettlebellexercises to add to your strength training regimen. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.
Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Make sure your left knee doesn’t extend over your toes.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out.
Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness. Another benefit of doing kettlebellexercises is that you can work several muscle groups simultaneously with a single kettle bell.
Kettle bells are also small enough to use anywhere, and you typically don’t need much space to do a variety of kettlebellexercises. The key is to start slow and, if possible, with the help of a certified personal trainer.
But for some weighted moves, especially ones that require an explosive movement, kettle bells reign supreme. You can also hold them by the handle or the bell (the round part of the weight), which allows you to get a different range of motion depending on the kettle bell exercise you're doing.
Plus, the shape of a kettle bell lets you work your muscles a little differently than a traditional dumbbell, Jessica Sims, a NASM-certified personal trainer at the Hitting Room in New York City, tells SELF. When you take a class with kettle bells, or any other new type of equipment, it's normal to feel a little lost.
Oh, and a quick lesson on the lingo: The “ball” refers to the heavy sphere at the bottom, and the handle is the part attached to it. The handle is also referred to as the “horns,” and can be gripped at the top, on the sides, or near the base where it meets the ball.
Some below kettlebellexercises are more beginner-friendly than others, Sims says, but even if you've swung a few kettle bells around before, the most basic ones are great to have in your repertoire, and are easy to advance by just opting for a heavier weight. Adding a kettle bell increases the resistance your body has to work against to stand back up, challenging your muscles even more.
In addition, holding the kettle bell close to your chest helps you nail proper form. Stand with your feet shoulder-width apart, toes turned out slightly, gripping the sides of the kettle bell handle with both hands at chest height.
Hinge at your hips and push your butt back as you lower your torso and the weight toward the ground. “Make sure that you don’t let the kettle bells swing, keep them stable by your side like actual suitcases,” Sims says.
Push through your heels, putting most of the weight on the back foot, to return to the starting position. Adding weight to a sit-up adds an extra challenge for your core, and the press at the top works your shoulders and arms, too.
For these sit-ups, Sims says you can either keep your knees bent or put them in butterfly position, depending on what feels comfortable for your hips. Start in a sit-up position, lying on your back with your knees bent and feet on the floor.
Kettle bell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettle bell before adding too much weight.
To perform a swing with proper form, you have to “thrust your hips aggressively to get the kettle bell up, don't use your arms,” Sims explains. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with both hands.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand back up; use the momentum from your hips to swing the weight to chest height.
Your form here should be similar to a traditional dead lift, except your legs should be wider than shoulder-width distance and your feet should be turned out a bit. Stand with feet wider than shoulder-width apart, knees slightly bent, and toes angled out.
Switching to one-handed swings isolates one side at a time, which makes it harder and helps improve stability. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to swing the kettle bell between your legs. Stand with your feet shoulder-width apart, gripping the top of the kettle bell handle with one hand.
Bend your knees slightly, then hinge forward at the hips to thread the kettle bell between your legs. Bring your now-empty hand to meet the weight at the top of the movement (so you don't slam it into your chest).
Grasp a kettle bell in each hand, palms facing out, arms bent so the weights are resting at each shoulder. Bend your knees just a few inches, and as you stand back up, press the weights straight up overhead.
Keeping your elbows close to your ears, lower the kettle bell behind your head to neck level. The trick is to keep your core tight and hold your torso stable as you rotate your arms and the weight.
Lift the ball to eye level and slowly circle it around your head to the left. Hold the kettle bell handle in your right hand with your arm hanging straight at your side.
Make sure to keep your core super tight and lower back flat on the ground. If your back comes off the ground, or you feel any strain, bring your legs up a couple more inches.
Stand in front of a box or step, holding a kettle bell by the handle with both hands at your chest. Crew Performance Zip-Front Sports Bra (jcrew.com, $45), Cotton On Body Pocket Crop Tight (, $35), and Puma Fierce Evoking Women's Training Shoes (, $120).
We've all turned up to the gym, short on time and motivation, only to find every piece of equipment we need for our workout isn't free. Faced with this scenario, you have two options: ditch the workout and go home or find a piece of versatile equipment that is underused and undervalued by most of the gym-going community.
Packing the same weighty punch as dumbbells, kettle bells are likely to be found in a dusty corner of the gym. But don't let their underused fool you; this is a brilliant bit of kit, and while the bros are queuing for a bench, you can take advantage.
Kettle bell swings can help increase your heart rate, burn extra fat and tone muscle Corey Jenkins Getty Images Much like the humble rowing machine and versa climber, most gym bros steer clear of the cast-iron 'bells, helping you get an effective, time-efficient workout in, without having to worry about your kit getting pinched.
This and the growing popularity of sports such as CrossFit and Strongman have helped drive kettle bell training and workouts into the mainstream. On top of this, owing to their design, kettle bells are one of the easiest weights to move around during your workout in a short timeframe and can be stored away easily, from your car boot to your garden shed or garage.
“Kettle bells give you the opportunity to move athletically with additional resistance from a variety of angles and more challenging positions,” explains Jon Lewis, a personal trainer with fitness outlet Industrial Strength. Not only that, but exercises such as kettle bell swings can help increase your heart rate, burn extra fat and tone muscle, but where they really come into their own is in building strength throughout your posterior chain.
As these are your body’s biggest muscles, you’ll also torch calories,” says Rob Blair, PT at The Commando Temple. Additionally, kettle bells are an incredibly useful tool for those looking to build their base of strength and mobility, so if you're struggling with your barbell back squat, for example, utilizing the kettle bell goblet squat is a good way of practicing proper form with a safer exercise that can then be upgraded as your strength increases.
Well-suited for swings, presses and carries, kettle bells also lend themselves to more dynamic movements, where a dumbbell or barbell may be more difficult to use. Usually, kettle bell workouts are built on a high-rep range, meaning that several muscles are worked at once and, if kept at a consistent pace, can offer similar aerobic benefits to HIIT training.
Similarly, by performing kettle bell circuits three times a week, you’ll pump up your VO2 max by 6 per cent in just under a month, according to the NSA’s Sac Report. The Journal of Strength and Conditioning Research also found that kettle bell training contributes to a healthier lower back, owing to the loading and movement patterns.
Stand with feet set wider than shoulder-width and bend your knees to grab the kettle bell with both hands. Drive your hips, keep your back flat swing the weight up to shoulder height.
Initiated by a powerful hip thrust from your hamstring and glutes, opting for heavier weights (once the move is mastered, of course) for up to 90 seconds a set will vastly improve your anaerobic fitness, accelerating your heart-rate and ignite a fat-burn that the bench press can only dream of. Instead, by combining a front squat with an overhead press, you're transforming a drab move into a compound, multi-joint exercise that demands full-body power.
In one swift movement, slightly jump off the ground and raise your arms to extend above your head. Land softly on your feet with your knees bent as though you're doing a squat and extend your arms straight above you shoulder-width apart.
Powerlifting moves needn't be restricted to barbells bending under crippling weight loads. Instead, the kettle bell clean and press offers the opportunity to increase grip strength, become stronger in overhead movements (your shoulder press will thank you) and will help you learn the lesson of maintaining a rigid core during all lifts.
Plus, the researchers found that participants performing the kettle bell snatch usually maintained 86 to 99 per cent of their maximum heart rate, making it an essential move for easy weightless. Drive through the heel and bring yourself back up to standing position, without letting your leg touch the floor.
Functional and an easy gym brag, the kettle bell pistol squat is the king of mobility moves. Ideal for oiling the stiff joints of desk-jockeys and gym bros, it'll also set your Instagram feed ablaze.
Bend your knees and lower yourself into a squat, keeping the kettle bells in the same position and ensuring you don't round your back by tensing your glutes throughout. Keep your arms strong and walk short, quick steps as fast as possible.
Stand with feet set wider than shoulder-width and bend your knees to grab the ketllebell with one hand. Drive your hips, keep your back flat swing the weight up to shoulder height.
Increase the demand you place on the shoulder stabilizing muscles by doing kettle bell swings with one arm. Sign up to the Men's Health newsletter and kick start your home body plan.
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This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Tour any modern gym and you're bound to stumble upon a section littered with kettle bells.
People may also refer to the weight of a kettle bell in “goods,” which is an old Russian unit of measurement. It is unclear as to when kettle bells officially became a recognized tool for strength and conditioning, however it's estimated their history dates back over 300 years.
Known as a “girl” in Russia, kettle bells were originally used to help balance scales while weighing crops. The man most notable for Westernizing the kettle bell is Pavel Tsatsouline, chairman of Strongest Inc. and former PT drill instructor for Smetana.
Tsatsouline's authored several books that outline simple but effective kettle bell training programs. Entire workouts can be executed with nothing more than a single kettle bell, whether the aim is strength, hypertrophy, power or endurance.
A kettle bell is relatively small (though I dare not say it's “light,” as that all depends on the weight you select) and relatively affordable in comparison to most other gym equipment. Compared to training with machines or even dumbbells, the kettle bell provides variability and offsets the load so that no one rep is ever truly the same.
Every piece of equipment brings something unique to the table, and every person is different, so it's foolish to speak in definitive. Barbells make it easy for a newbie to load a movement heavier than they can handle in a fixed position.
A perfect example is that of a Barbell Bench Press, where the hands are pronated and the shoulders are inherently placed in an internally rotated position. Kettle bells are a great option to keep an individual's load lower while growing their movement competency.
It targets the posterior chain and teaches individuals how to hip hinge properly with some force. This exercise involves holding the kettle bell with both hands (although single-arm and double-bell variations do exist) and using the hip hinge to forcefully drive it out in front of yourself.
Your gripping muscles may eventually burn if the set is long or enough or the weight's heavy enough, but your arms and shoulders should essentially contribute no power to the movement. Once the Kettle bell Swing is mastered, it is an excellent addition to any program or a convenient stand-alone option for a conditioning day.
However, that simple act requires a lot of technique, shoulder stability, core strength, hip mobility and focus to execute effectively. There are also many scenarios where replacing a classic barbell or dumbbell exercise with a kettle bell version can make sense.
It might seem like an insignificant swap, but kettle bells naturally lead to better scapular position, making the move more effective and reducing wear and tear on your body. Undoubtedly the kettle bell is an extraordinary tool with a long history of producing excellent results.
The part where you get something out of this exercise for your overhead position is by working on the tricep and lat flexibility; plus thoracic and shoulder mobility. Once the kettle bell is past the head you push your chest out (thoracic extension), let your triceps and lats stretch, keeps your lats active to protect the shoulders, let the weight hang and pull your arms back and down for a bit; keep the weight away from resting on the back; and finally pull it back up and over, repeat.
You can also go directly over the head, but I prefer to alternate and work to one side more each time, providing more of a stretch for the arm the furthest away. Massaging yogis was always great for anatomy exploration, but some of my clients were everyday bodybuilders, forever chasing the Hollywood superhero body.
Massaging through gym rats’ chronically tight and tense muscles was a workout in itself. Arguably, the reason why many needed to see me in the first place was due to poor training habits (coupled with too much time spent in a chair).
They’ll also use external apparatus to stabilize movements for the sake of muscle isolation and “extra focus on the muscle fibers.” These training habits eventually rewire the nervous system to forget how to activate the stabilizers it was born with and effectively make the everyday bodybuilder prone to injury and, in the long run, substantially less capable at life. Training for functional mass involves protocols that build nice big Hollywood muscles while also making the body more useful at real life tasks and less prone to back, shoulder and knee injuries.
Their muscles are rock hard when activated, but unlike powerlifters and bodybuilders, they have the ability to switch off when not in use and are not short and chronically tight. If the goal is functional mass, arguably the best training modality would be Olympic lifting with a mix of calisthenics.
O-lifting is a long and highly rewarding path, for those who possess the movement ability. However, it’s not accessible to the vast majority of everyday people, because we just don’t move well enough.
Stand, kneel, lunge, hang, loco mote or sit or lay on the floor Never use a bench, chair, pad, fixed resistance machine or anything to help stabilize movement or isolate target muscle groups.
Smashing the muscle fibers to destruction, so they’ll grow back bigger and stronger is absolutely achievable using the stabilizers you were born with. I think that avoiding the use of external apparatus for help with stability is the most important rule that should be applied to all training, no matter the goal.
Forget back ‘n’ biceps, shoulders ‘n’ triceps or chest ‘n’ abs. Replace it with squat ‘n’ pull, hinge ‘n’ push, loco mote ‘n’ resist rotation, say.
Don’t go the gym and further train yourself to flex into the shape of a cashew nut (biceps, chest and superficial abs). It promotes feelings of depression and weakness and arguably brings you closer to the grave.
*A skilled practitioner presses from their lats while radiating tension throughout the midsection with their glutes. For mass training, two kettle bells always beats one because this increases the work volume.
When I’m programming for my remote clients, any given functional mass session only lasts 40-55 minutes. Given that the first 15-20 minutes of that is spent on joint mobility, this leaves a short window for the main workout component.
Ballistics involve kettebells being swung through two-planes of motion (swings, cleans and snatches). For goals such as losing weight or improving conditioning, ballistics should outweigh grinds.
Since the golden years of bodybuilding in the ‘70s, it’s been known that the more time the muscles spend under tension, the better for hypertrophy. I served in the Royal Marines Commandos with a dude who had a better body than Captain America.
He only ever did thousands of really light reps and isometric holds with resistance bands and baby dumbbells. We may have admired his physical appearance, but we relished in the fact that he was weak and sub-par as an operational Commando.
His dead lift was pathetic, he couldn’t outrun a hedgehog, let alone run a heavy backpack over a mountain, he often had lower back pain, and he couldn’t reach his magazine pouches because his big, useless muscles were in the way. Through my years of training I know that loaded jump squats are a very reliable ingredient for developing legs like tree trunks.
But crippling injuries also usually come as a complimentary extra for those who can’t deep squat slowly without load. If someone can sit in a deep squat position for over 4 minutes, they qualify for adding load.
Then after some months, adding explosive speed will induce miracle muscle growth. This is an age-old ingredient for muscle mass because it optimizes hormone release and facilitates the highest possible volume.
Strength is tension… How much full body tension you’re able to produce reflects your ability to apply force. More relaxed, loose muscles = better blood flow, faster recovery, less chronic tension and related injuries.
But if the goal is looking like a Marvel superhero in the shorter term, without breaking the first two (and most important) of these golden rules, training to failure in some lifts for 2-3 months won’t do any harm. But if you want to put on some muscle mass in a short space of time without cocking up your hormone balance by taking vitamin-S (anabolic steroids), train to failure and grow some sarcoplasmic muscle mass.
A great way to deplete the glycogen stores within the muscles and leave your arms or legs feeling like they might drop off. Many uneducated or inexperienced trainers think it’s their mission to create delayed onset muscle soreness (Does) for their paying clients after every session.
Regular, weekly Does creates excessive muscle toxicity, which has a plethora of negative side effects and cripples good movement. Soles Does in unavoidable for people who’ve been wearing foot coffins (shoes) all their lives and want to learn to run properly.
If all the muscle chasers I know put half the energy and discipline into planning and executing their rest as they do their workouts, they would be bigger. Intermittent fasting has endless health and body composition benefits.
Avoid processed crap, cook for yourself, prep meals, plan shopping Every session should begin with 20 minutes of joint mobility and muscle activation, relative to your individual movement needs and injury history.
6th bleep: Light KB, dominant arm military press, match reps Weight loss doesn’t have to be a slow process that takes months on end of bland foods and long, boring workouts.
You can safely lose 10 pounds in 2 weeks if you use the following tips as a base to get you started. I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or hokey gimmick.
The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly. Walking at a moderate (brisk) pace will only burn about 295 calories an hour.
The better way to exercise for weight and fat loss is to do interval style resistance training workouts. Also referred to as circuit training, this style of workout burns twice as many calories per day.
Studies also show that doing some type of resistance training (calisthenics, kettle bells, weights, etc.) Circuit style workouts are easy to perform and are great if you want to lose 10 pounds in 2 weeks.
Two Handed Swings Standing Shoulder Press Squats 1 Arm Rows If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts.
The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). Don’t worry about counting carbohydrates excessively or reading the label for every food you eat.
I recommend reading this article for more great tips to eliminate grains from your diet. In addition to limiting certain types of carbohydrates, if you want to lose 10 pounds in 2 weeks, the next thing you need to make sure of is that you eat plenty of protein and healthy fats.
High protein foods you should eat at every meal include eggs, fatty fish, chicken, and red meat. Just make sure the protein you eat is about the size of the palm of your hand at every meal, and you’ll be on track to get enough every day.
Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if you’re not hungry. You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable.
One study showed that drinking cold water can help you burn more calories, too. Make these 3 tips part of your life in order to lose 10 pounds in 2 weeks.
Then, you’ll really reap their benefits that go beyond weight loss to healthier, stronger, more energetic you! When used correctly, kettle bells are extremely effective training tools for providing total-body strength and conditioning.
As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits. It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement.
Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to perfect. Unfortunately, this exercise is often performed incorrectly, which will limit your results as well as any further progressions that are based on this basic movement.
It's a powerful full-body exercise that requires attention to detail and a respect for human movement. For strong, resilient shoulders, improved hip and trunk strength, and enhanced mobility, the Turkish get-up is essential.
You just feel like you have more power to press efficiently with a kettle bell, mostly because of the more natural plane of motion. Similar to the kettle bell swing, the clean is another explosive exercise for total-body strength and conditioning.
The difference here is that the kettle bell finishes in the rack position as opposed to being projected horizontally away from your body. The kettle bell snatch is physically demanding and technical, but offers outstanding total-body strength and conditioning benefits.
It can help transcend athletic performance to new levels, build explosive strength, and forge strong, powerful shoulders. The snatch requires proper technique, explosive hip power, and athleticism.
This exercise should not be attempted until the kettle bell swing hip-hinge pattern and explosive hip drive are established. Though watching videos is helpful, the best way to learn how to correctly do these challenging movements is to work with a certified kettle bell instructor.
This article will provide you with all the information you need to pick the correct kettle bell weight and perform exercises with proper form. And to make things easier for you, we have included a simple 15-minute kettle bell workout video to get you in the best shape of your life.
There are a few problems with picking a kettle bell weight depending on your training experience. I need you to throw away your current perception of weight training, and look at the kettle bell as something new and different.
While you may not think you need to, having at least one session with a trained kettle bell professional will make an enormous difference in your results. You’ll be using multiple muscle groups at the same time through ballistic, full-body movements.
A kettle bell professional can show you the basics; like, the Clean, Swing, Goblet Squat, Windmill, and Turkish Get Up. When performed properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique).
The core movements in kettle bell training have exploded into hundreds of new exercises and techniques. Assuming you’ve been to at least one session with a kettle bell professional and are ready to get started, here is what I recommend based on gender.
A new female kettle bell trainee might pick up the weight, and automatically try to perform a 1- arm upright row (without one thought of lifting technique, mind you), and immediately exclaim, “I can’t lift that!” When done properly, kettle bell movements will improve your body control, shorten your workout time, and give you functional results (and physique) unlike anything you’ve been able to achieve in the past.
A big mistake is selecting a weight that is too light (again, assuming that you have trained with a kettle bell professional). If you do this, you will never perfect your form, you will never progress to heavier weights, and you will not achieve the real benefits that kettle bells have to offer.
Unlike women, most men will look at the 16-kg kettle bell starting weight and say, “That’s way too light! Areas of your core (back, abdominal, and upper legs) will be on fire during your first session.
To maintain proper form, you need a weight that is in proportion to your skill level, which may be low initially. Men who have never used a kettle bell are especially susceptible to muscling through a movement, rather than performing it with proper form.
You will hear this term used more in CrossFit boxes and by most traditional kettle bell instructors. Innit Kettle bells are made with a high-quality, chip-resistant coating that’s strong enough to endure your most punishing workouts.
1) A chip-resistant coating, smooth enough for stamina-building work sets without irritating your hands, yet with just enough texture to take gym chalk. Some other aspects of kettle bell design to consider are: grip diameter, grip width, ball diameter, and the distance from the top of the ball to the bottom of the handle.
This workout will make you so beefy, Hollywood would be crazy not to cast you in the next Marvel movie! Whether you’re a trainer or fitness enthusiast the kettle bell should have a place in your training for the results it can deliver in less time.
Whether you decide to use your kettle bell to supplement your training or as a stand-alone tool you will gather the exact system on how to do so. The benefits of the kettle bell are immense and with this single tool one can create incredible strength, power output, and stamina if used to its potential.
At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that. At the Innit Academy we believe the kettle bell can create powerful athletes regardless of your chosen sport and with this system you will have everything they need to do just that.