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What Are The Top Kettlebell Rkc

author
Maria Johnson
• Sunday, 15 November, 2020
• 36 min read

All that aside, kettle bell workouts also just didn’t seem necessary since I have dumbbells and resistance bands to cover lots of fitness routines. However, given the inherent difficulty of attending gyms right now with a face mask and the potential risk of exposure, I decided to shake things up and took the plunge: I ordered a kettle bell.

rkc kettlebell 32kg photobucket
(Source: s1187.photobucket.com)

Contents

If you’re likewise looking for the best kettle bells to buy, you’ll quickly find lots of options and some might seem very similar to others. I’ve found a lot of value in even basic exercises, which challenged my body in gym-worthy ways, an especially significant value in workout gear as we head into winter.

It’s easy to use and ultimately gives you unrivaled flexibility with what weight size you want in your kettle bell given you have the appropriate dumbbells to match with it. Heidi Pocono, a personal trainer and manager of training at GYMGUYZ, recommends a vinyl coated cast iron kettle bell.

Kettle bells are easy to store, relatively inexpensive, and provide an efficient way to work nearly every part of the body in a short period of time. They’re also great for supplementing movement rehabilitation work on a path toward injury recovery or performance improvement.

I’ve tested multiple kettle bells for this article, but to keep things simple I’m only listing the options that earned at least three stars and up. The finish on these kettle bells is extremely drippy with no seams or burrs anywhere on the handles or bodies, with a coating that feels like chalk to the touch.

Plus, I personally like the fact that these kettle bells are made in the USA by a small company. Rep Fitness doesn’t bundle shipping into the costs of their products, and their base pricing is very reasonable.

kettlebell rkc brand dragon door bell rdellatraining
(Source: www.rdellatraining.com)

These kettle bells are a great value for the price, especially if you live close to Colorado to save on shipping costs. Rogue Fitness Powder Coat kettle bells are decent, but not standouts.

They are a pretty good deal if you live close to Ohio, otherwise the cost of shipping makes them much less appealing. If you have large hands and prefer an aggressive grip, Rogue powder coat kettle bells could be the right option for you.

However, they don’t really stand out enough to differentiate them from the rest of the color-coded powder coat kettle bells I’ve tested. There are better options in terms of grip and finish, and the non-standard colors they use for weights drive me nuts.

Bottom line, don’t pay full price for Perform Better kettle bells. My review criteria is primarily centered on kettle bells I can use at home and at work with minimal need for chalk.

If you’re interested in diving deeper I’ve written a kettle bell buyer’s guide that answers every question I had when I first started. It also goes into detail on the criteria I look for, but the short version is a clean finish, a durable coating, and a properly sized handle.

kettlebell preorder rkc kg alternative views dragondoor
(Source: www.dragondoor.com)

Cast-iron kettle bells are widely available at many price points, which I consider to be a very good thing. There are a couple of companies making steel competition-style kettle bells aimed at the home fitness market, which offer the benefit of consistently sized kettle bells without incurring the usual steel competition cost.

I’ve developed several kettle bell workouts for the club, ranging in intensity from beginner to high-level intermediate. All of my workouts are documented on their own page and I plan to add to the list as time goes on.

If you prefer to follow along to instructor-led workouts, I also highly recommend the well-designed program put together by Kettle bell Kings via their new Living. Fit online platform. The Living. Fit programs include workouts for all levels of kettle bell enthusiasts, from beginner to expert.

He describes an experiment performed using a do-it-yourself kettle bell made from parts found in the plumbing section at Home Depot. According to Tim Ferris the parts are supposed to cost under $10, not counting the weight plates.

First, it takes the guesswork out of deciding what size kettle bell to buy for two hand work. I was able to experiment with different weights to find a starting point I was comfortable with, eventually settling on 20 kg (44lbs).

kettlebell rkc russian door innovative affordable taking brands popular three kettlebells
(Source: garagegymbuilder.com)

If you don’t already have a background lifting weights or being active, or if you are out of shape, consider working with a certified kettle bell trainer to get instructed in proper technique. Plumbing parts weren’t designed to sustain a dynamic load swinging in an arc.

This puts stress on the metal that will eventually lead to fatigue and fracture. I’ll get into the details shortly, but I first want to comment on the excellent packaging they used to ship their kettle bells.

This is a far cry from other vendors like Rogue Fitness, who typically just throw the bell in a box with some cardboard shims and hope for the best ¯\_()_/¯ I took this kettle bell outside on a hot Texas summer day to use for an Afterburner workout from my list of Kettle bell Club workouts, and I was able to keep hold of it without resorting to chalk despite my hands sweating like crazy.

This is an important point because the factories where kettle bells are made are dirty, dusty places. There’s lots of dust flying around that accumulates on the surface of the bells while they sit patiently waiting for paint.

Perhaps unsurprisingly, very few companies take the extra step to clean the bells before paint because it adds time and expense to the process. At the time I published this article, Kettle bell Kings is likely the only vendor taking this extra step, which results in a very durable coating.

kettlebell rkc door dragon bells evergreen strength kettlebells russian
(Source: evergreenstrength.blogspot.com)

Most of the cheap kettle bells for sale on Amazon and other discount vendors fall into this category, I’ve even reviewed a few of them for this article. If you’re unfamiliar with Create, it’s an extremely durable thin-film ceramic coating developed primarily for use as a protective finish for firearms.

Create is extremely resistant to abrasion, corrosion and chemicals, and looks pretty cool at the same time. In recent years a little fitness equipment companies have started offering create as a coating option for barbells.

The create coating will cost a little extra, but the added durability means that kettle bell will last practically forever. Additionally, the create option allows for a nearly infinite amount of customization and personalization.

It looks like it could take a decent amount of abuse from a careless shipper, but the lack of reinforcement straps around the box could be an issue if the kettle bell has to travel a long distance. The finish on the Innit kettle bell is clean, although the textured coating is thick enough to potentially mask small imperfections.

Aesthetically, there are spots on the kettle bell where I can see how the coating application ran down the handle and dried, similar to how spray paint drips when applied too thickly. I thought maybe this was a fluke, so I intentionally banged the kettle bells together again with medium force and another chip flaked off.

rkc kettlebell dragon door kettlebells australia pdf differences depending however between there some two training
(Source: icooolps.info)

The coating chipped several more times during the testing period through normal use, mainly from getting bumped against other kettle bells. It’s a small difference, but enough to force an adjustment of technique for exercises like the overhead snatch.

Innit Labs kettle bells are a good budget option, but not the most durable of the bunch. If you do buy these, take wonderful care of them because the finish is prone to chipping.

The finish on the kettle bell is very clean, and although the casting seams are slightly visible on the body due to how thin an e-coating is, they are not prevalent on the handle at all. The Matrix Elite Precision line of kettle bells have a reformulated e-coat intended to increase grip over a traditional e-coating.

The unique aspect of Matrix Precision Elite kettle bell is the redesigned handle. The increased height means the kettle bell will sit just a bit lower on the forearm rather than resting right on the wrist bones, which is more comfortable for some people.

The reformulated e-coat is stickier than the e-coats on the Dragon Door and even the Matrix Classic line. The friction is alleviated with light chalk use though, which is a small trade off for the durability and comfort the Matrix Elite Precision kettle bell provides.

(Source: shopbuilder.si)

The finish on the Rogue kettle bell is good, although I can feel a few small flecks of excess metal on the handle when I run my hand over it. The powder coat on the Rogue kettle bells is textured, with a feel of fine grit sandpaper.

The handles of the Rogue kettle bells are among the thickest of the test group, making them more suitable for people with large hands. The price is good too, especially if you live close to Ohio and can take advantage of a lower shipping cost.

They are a pretty good deal if you live close to Ohio, otherwise the cost of shipping makes them much less appealing. If you have large hands and prefer an aggressive grip, Rogue powder coat kettle bells could be the right option for you.

CFF offers a full line of athletic equipment, including kettle bells. The form-fitting foam is an extra level of protection that’s typically only used for shipping more costly competition steel kettle bells.

The coating has a slightly aggressive texture, which works very well for maintaining grip without needing chalk. The combination of finish and textured coating will hold a lot of chalk if needed.

kettlebell workout kettlebells rkc sfg guy swing holiday challenge wikimedia commons hiit swings minute gym heck effect kb exercises torch
(Source: www.uthinki.com)

It’s clear to me a lot of thought went into the creation of the K2 and it shows in every aspect of the design and packaging. I included Rep Fitness kettle bells in last year’s review, and they garnered four stars during testing.

Not content with that, the folks at Rep Fitness have upped their game by improving on the issues I noted in the previous review. The Rep Fitness kettle bells came well packed, with plenty of foam inserts and even bubble wrap on the 20 kg.

Thankfully, I didn’t have to take him up on this but it’s nice to see this kind of focus on customer service. The powder coating has a very smooth chalk-like texture that provides a decent amount of grip without the need for chalk.

The coating is also really durable, these kettle bells have withstood several hard blows without chipping. They offer an excellent value for the price, especially if you live close to Colorado and you can save on shipping.

Fringe Sport is a strength & conditioning equipment company based in Austin Texas. Since they’re local, I paid them a visit to pick up a few of their Prime Kettle bells to review.

(Source: shopbuilder.cz)

Every Prime Kettle bell comes packaged in a form-fitting cardboard box and wrapped with reinforcement straps. The finish on the Prime Kettle bells is clean and the bottoms are ground completely flat.

The powder coat kettle bell is evenly applied and provides a decent amount of grip. The grip the is on par with the majority of powder coat kettle bells I’ve tested, providing a smooth yet “drippy” texture.

When I first got them, I was surprised at how much larger the handle diameters were when compared to similarly sized kettle bells from other vendors. I’m not a tall guy (5’8”) and many of the people I work with in my kettle bell club are even shorter than I am, both men and women.

The handles do run fairly thick though, so these are a great option for people with large hands. Fringe Sport runs frequent sales, so if you’re patient you could score a pretty good deal on these.

American Barbell is a strength & conditioning equipment company based in San Diego California. Their barbells have a solid reputation in the home gym community, and they’ve somewhat recently added kettle bells to their product lineup.

kettlebell workout rkc six deep
(Source: www.pinterest.com)

American Barbell kettle bells have a very clean finish and a slightly textured coat. The bottoms are ground flat and wider than most of the other options, making them a very stable base for exercises like renegade rows.

The handle dimensions overall are on the thinner side of the spectrum, making these kettle bells very comfortable for use by people with smaller hands. Price-wise, American Barbell powder coats are super-cheap, but that savings is offset by the cost of pricing.

For starters, the Titan Fitness kettle bell shipped in a single cardboard box with no padding or reinforcement whatsoever. The box and the plastic were worn away, and some damage had been done to the coating of the kettle bell as a result.

The Titan kettle bell is the absolute worst I’ve seen so far in terms of how bad the finish was. I really don’t understand how a big-name fitness company could even think about putting their brand on a product like this.

After contacting Titan customer service about a replacement and being told I wouldn’t be able to get one for two months, I simply sent it back. It’s so bad it has the dubious honor of forcing me to create a ‘zero stars’ rating, because it’s completely unusable.

kettlebell 24kg rkc workout deep bristol six club
(Source: www.youtube.com)

The big draw is the price, I picked up a 35lb cast-iron kettle bell for $40 shipped, which is amazingly cheap. The bottom is not ground completely flat and the coating is just a glossy black paint.

I tried using it without any chalk and found that the tackiness made it more difficult for me to do snatches and cleans. The handle diameter is on the larger side of the options tested, although I no longer have it available to measure.

On the other hand, if saving money is your primary concern and you’re willing to sacrifice some quality, the Yes4All is hard to beat. I know this because they’ve started selling their own brand of Amazon Basics Kettle bells.

The only difference between them is that the AmazonBasics kettle bell has no branding whatsoever, only the weight stamped on both sides. Just don’t expect much for your money, since the Amazon Basics kettle bell is a cheaply made product.

The bottom is not ground completely flat and the coating is just a glossy black paint. Having said that, it’s still perfectly usable for swings, snatches, cleans, etc and I’d be hard-pressed to find a cheaper option for someone that doesn’t want to spend much on a kettle bell.

(Source: www.pinterest.com)

The tackiness of the paint makes it more difficult to do snatches and cleans with this kettle bell, but that’s nothing a light dusting of chalk on the handle can’t fix. The handle diameter is on the larger side of the options tested, measurements will be added later.

If saving money is your primary concern and you’re willing to sacrifice some quality, the Amazon Basics kettle bell is a decent option. CAP introduced a new powder coat kettle bell into their product lineup sometime within the last couple of years, and I’m finally including it in the roundup.

The finish on the CAP kettle bell is good, although I can feel a few small flecks of excess metal on the handle when I run my hand over it. The powder coat on the CAP kettle bell is textured, with a feel of fine grit sandpaper.

The handles of the CAP powder coat kettle bells are among the thickest of the test group, making them more suitable for people with large hands. I was learning how to perform the kettle bell snatch at the time I owned these, and the burrs kept digging into my palms during the transitions.

I toughed it out as long as I could but eventually used a metal file to smooth down the handle and make the bell a little more usable. I painted it with Mausoleum to try and stem further rust damage, which is why the kettle bell is colored brown in pictures.

(Source: kettlebellshop.de)

The enamel finish on the large bell was extremely smooth and hard to hold once I broke a sweat. I don’t recommend CAP enamel coated or plain “cast iron” kettle bells for your home gym.

In fact, I actively recommend you stay away from them entirely because you will inevitably rue the day you purchased them. The recognition is reflected in the price because Dragon Door kettle bells are the most expensive option included in this review.

They don’t look great, but the coat on all of them is in okay shape considering they were stored year-round in a garage subject to three years of humid central Texas summers. The ROC kettle bells all have prevalent seams left over from the casting process on the handles.

These seams often pinched the skin of my palms, indicating a poor finishing and grinding process. That extra money is clearly not being invested back into quality control at Dragon Door.

In fact, several of the companies offer no guarantee whatsoever and will not accept a return at all unless your purchase is defective. I’m willing to give Dragon Door the benefit of the doubt and assume their newer kettle bells have a higher quality finish than what I currently own.

kettlebell brand kettlebells apr rogue gym
(Source: www.rdellatraining.com)

The best things Dragon Door ROC kettle bells offer is a 1-year satisfaction guarantee and a durable coating. However, given the quality of the competition these factors aren’t enough to offset their substantially higher cost.

Whatever it is, the coat provides just enough grip with low friction to allow for high rep work without needing chalk. The burrs only exist on the smaller kettle bells that I don’t use as much, which might be why they haven’t been an issue for me.

One minor nit to pick is with the quality of the paint job on the faces of the kettle bells. This is a purely cosmetic issue that doesn’t take away from the usability of the kettle bells at all, but it does detract from the overall perception of quality.

In case you didn’t know, prior to the pandemic pretty much every brand of kettle bells was manufactured in China. Then coronavirus hit, people were stuck at home, and supply chains out of China were disrupted.

This was the perfect storm for a massive run on fitness equipment, and several months later most companies are still having trouble keeping products in stock. Rogue Fitness has attempted to circumvent the supply chain issues by sourcing this new line of kettle bells from a foundry in Michigan, and I applaud them for doing this.

kettlebells rkc kettlebell pavel reasons five tsatsouline breakingmuscle isn olympic weightlifting russian challenge kettle training muscle lifting
(Source: www.pinterest.com)

The handle of the Rogue E-Coat kettle bell is probably the thickest of the test group so far, making them more suitable for people with large hands. To be honest, I was excited to review this kettle bell since it’s the first one I’ve owned that is made in the USA.

As the name implies, USA-Iron is an entirely U.S.-based operation and is among the first few companies to manufacture their own line of kettle bells in the United States. In case you’ve been asleep for most of 2020, prepare to be rudely awakened…prior to COVID-19 most (if not all) kettle bells were manufactured in China.

Then the ‘RNA hit, people were stuck at home, and supply chains out of China were severely disrupted. This was the perfect storm for a massive run on fitness equipment, and several months later most companies are still having trouble keeping kettle bells in stock.

USA-Iron has stepped into the breach producing high quality kettle bells to make sure we can keep on swinging, and I’m very glad they did. The owner of USA-Iron reached out to me in the comments of this article and was kind enough to send me a set of 25lb and 35lb kettle bells to evaluate and review.

I was told by the company owner that the powder coat paint formulation was specifically chosen to provide some texture for improved grip, and that choice is evident during use. USA-Iron is one of the few companies I’m aware of that adds a separate wash step to the manufacturing process to clean dust off the kettle bell before the powder coat is applied.

press push kettlebell double kb pierson aaron pushpress rkc dragondoor dbl why
(Source: rkcblog.dragondoor.com)

This is an important step because the factories where kettle bells are made are dirty, dusty places. Lots of that dust settles on the surface of the bells while they sit patiently waiting for paint.

The end result is a very durable finish with a textured coating that will hold plenty of chalk if needed. I don’t knock them for this though, since the kettle bells are high quality and some people will really like the thicker handle size.

However, people with smaller hands may find the thicker handle size more difficult to hold during longer workout sessions. If that weren’t reason enough to support them, I like that the company is small and open to feedback, and the people there are very committed to producing a high quality product.

The handle dimensions are on the larger end of the spectrum, so if you have small or medium hands you may want to look at other options. The guy narrating the video, Pavel Tstatsouline, was affiliated with Dragon Door when the video was filmed so the process likely shows how Dragon Door kettle bells were made back in the day.

You can swing and snatch a kettle bell for more power, raise and rotate a lighter bell for shoulder health, and use them instead of dumbbells for a new training stimulus. It’s why over the decade, kettle bells have become increasingly popular with weekend warriors to athletes and everyone in between.

kettlebell rack rockit grey fitshop
(Source: fitshop.id)

The best overall kettle bell should be durable, have outstanding grip, and be built to last a lifetime. We like the bell’s powder coating, which takes chalk very well and supports grip without it.

A powder-coated kettle bell that is designed for versatile workouts, has excellent grip, and comes with a lifetime warranty. Lifters need a kettle bell that will perform well in every setting with a handle that works with and without chalk.

Users that want to work out at home and need a kettle bell with a nice flat bottom finish. The best kettle bell for home workouts needs to be constructed well, focused on performance, but most importantly, drop-resistant so it doesn’t ruin floors in the event of accidents.

Kettle bells are easy to store and, as a bonus, look pretty cool. Rogue has produced a rubber-coated kettle bell, which, if dropped, won’t damage floors as badly as cast-iron or steel might.

The one downside is that these range from 25 to 70 pounds, so if you want to go lighter or heavier, you’ll need to look elsewhere. The rubber coating means that this kettle bell is more comfortable on your skin and far more floor-friendly than steel or iron varieties.

kettlebells kettlebell africa latest strength training
(Source: www.kettlebellsforafrica.co.za)

Any lifter that is overly cautious of dropping a kettle bell on their floor. Lifters that like a rubber coat for their bell when making contact with the skin.

That means there’s no welding and, therefore, sharp and painful edges or a welders' rod, which is inserted into the bell and can vibrate, which is distracting. Beginners need a kettle bell that is basic, comfortable to use, and won’t break the bank.

Recreational lifters that want a kettle bell for swings and cleans, but also more complicated flows. They’re also compact, so easier to lug around if you like to train outdoors or want to haul them with you on a road trip.

The powder coating is smooth so you won’t get nicked or cut, the textured handle prevents slippage for high-volume workouts, and the kettle bells are baked longer for a paint job that won’t wear out. This kettle bell is comfortable and very durable, making it a great choice for frequent use and varied workouts.

Folks who want a smooth bell that won’t nick or cut them during cleans and other movements. The paint job on this kettle bell won’t wear off, and it comes with a lifetime warranty.

beth rkc andrews door dragon why exercises dragondoor interviews
(Source: rkcblog.dragondoor.com)

The best value kettle bell, we think, is one that delivers top quality for a price most can afford. And what you get is an American-made kettle bell, forged from a single piece of ductile iron, and then finished with an electrically-applied E Coat.

People will small or large hands can find a comfortable kettle bell. The grip on his bell is excellent, too, as the powder coat provides a texture that both non-chalked or chalked hands will have little issue handling.

The handle of this bell is 33 mm, so it’ll fit almost all hand sizes comfortably. Rogue’s Competition Kettle bell edges are smoothed out, achieved with a specific casting process and the materials used.

When you’re swinging or cleaning this bell for a lot of reps, you can bet you won’t cut up your skin much, if at all. A single-cast iron kettle bell that provides competition dimensions and a durable coating to ensure a long-lasting bell.

Lifters that need a kettle bell that accommodates for forearm slap during jerks and snatches. When assessing the countless kettle bells we’ve reviewed, we looked at multiple performance characteristics.

kettlebell swing rkc posture beth seated correction position improve swings andrews stand affect spending postural driving topic working while too
(Source: rkcblog.dragondoor.com)

Then, to build this list, we broke every kettle bell into three main categories. Additionally, we looked at a kettle bell ’s coating, as this, like the casting process, can be a signal for long-term durability.

Accounting for factors like this helped us assess the potential life of a kettle bell, so you can be ensured your money will go the distance. On top of the durability tests, we looked at the performance of every kettle bell.

These are versatile pieces of workout equipment, so they need to perform well in multiple settings with both chalk and non-chalk users. Every handle’s coating and diameter can impact grip, so we spent extra time assessing their ability to support long-duration use.

Let’s not beat around the bush here, investing in your own home gym equipment is a pretty big deal, and you obviously want the most for your money. By taking the above two characteristics into account and comparing them with price, we tried to identify the benefits of each kettle bell for the money you’d be putting into them.

Beginners can get away with a cheaper, more basic version, while a more experienced lifter may want to invest in a nicer construction kettle bell. Or, if you engage in CrossFit or cardio workouts, then you’ll need a more comfortable bell with an outstanding grip for high-rep sets.

results betsy strong tl collie rapid rkc fitness
(Source: mdkettlebells.com)

We take factors like construction, warranty, customer reviews, and our personal testing process all into consideration when looking at a kettle bell ’s price tag. Kettle bells are fantastic and effective training tools for a variety of reasons.

Lastly, a quality kettle bell has a flat bottom finish and is void of seams and other signs of construction imperfections. For our round-up, we assess the best brands on multiple criteria including kettle bell construction, warranty, and functionality.

We think Rogue is a quality brand and a safe fallback for anyone looking for any sort of kettle bell. The kettle bell swing can be both cardio and strength focused depending on the reps, sets, and intensities you’re choosing to use.

Whereas, if you perform heavy swings for fewer reps, then you’ll have more of strength and power focus. In 2005, I was deployed to Afghanistan as an Infantryman in the Hindu Kush mountains and found some odd shaped weights stamped with DragonDoor.com ”.

Having attended courses which focused on performing a lot of air squats while wearing body armor, many of my classmates were still not prepared for the challenges of the mountains in our training. I practiced Bud Jeffries’ protocol outlined in I Will Be Iron and thrived on the trail while others collapsed in exhaustion.

rkc squat split william strength sturgeon training
(Source: rkcblog.dragondoor.com)

By pressing and externally rotating the free arm downward and getting your leg underneath you, you allow yourself to rise evenly and under control. Rows build the strength required to climb up a sharp incline, or to pull a rope, tree, rock etc.

While the exercises taught at the HK (and through the online HardstyleFit program) may not cover every aspect of hiking, they are a solid foundation for you to start thriving in the mountains. This one workout tool will help you transform your entire body and allow you to achieve all of your health and fitness goals.

Kettle bells, which are essentially weighted balls with handles, provide the perfect workout by increasing strength, endurance, agility and balance while also challenging both the muscular and cardiovascular system with dynamic, total body movements. Training with kettle bells will allow you to develop total body strength, generate fast weight loss to remove unwanted fat, restore youthful flexibility to reduce injury and improve mobility all while redesigning the shape of your entire body.

Since the release of our bestselling Dragon Door title Get Strong, we have received countless messages from… Get your training questions answered with the experts and with fellow enthusiasts on the Dragon Door Forum.

A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century.

rkc kettlebell six
(Source: forzafit.com)

The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).

The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.

Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.

The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.

Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.

kettlebell rkc
(Source: ironcladfit.com)

Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.

The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another. A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement.

Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again. As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization.

It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead. The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front.

The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind. Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating.

Like the slingshot, but the bell is swung forward until the arms are parallel to the ground. Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack.

A variation of the press where the other arm assists by pushing open palm against the ball. Stand on one leg and hold the kettle bell with the opposite arm.

By then lowering and raising the kettle bell you can work stabilization and power. A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.

One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Alternatively performed with a single kettle bell, one arm at a time.

This requires more control than an ordinary push up and results in a greater range of motion. Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells.

In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down. Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants.

Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack.

The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat.

Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position. An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom.

Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead. Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again.

Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. The single kettle bell version is called the suitcase walk.

These build grip strength while challenging your core, hips, back and traps. The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.

The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.

Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion. The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception.

Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles. Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts.

With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension. Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance.

Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body. Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power.

The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.

21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.

Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).

“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”.

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Sources
1 www.t-nation.com - https://www.t-nation.com/training/tip-kettlebells-are-overrated
2 ketologic.com - https://ketologic.com/article/ketologic-kettlebell-guide-for-beginners/
3 www.reddit.com - https://www.reddit.com/r/keto/comments/2s632a/keto_kettlebells/