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Russian Kettlebells: An Old-School Workout with New Results
Part Two in a Two-Part Series
To learn more about Russian Kettlebells, visit www.russiankettlebells.com
 Publicity has helped put Russian kettlebells on the map, and more fitness gyms are stocking cast iron kettlebells, starting at four kilos (or around 10 pounds) for the women and twelve kilos (around 26 pounds) for the men. Jordan Rubin says he’s a convert to kettlebells, and in his gym at home, he has several kettlebells, including the heaviest one made—48 kilos or 106 pounds. Jordan has become such an enthusiast that he’s taken a set of kettlebells with on the Perfect Weight America tour bus, where he can get in a quick workout before the next tour stop.
The three basic exercises performed with kettlebells are swings, grinds, and snatches. To do a swing, you grab the handle of the kettlebell with one or two hands, squat and drop the kettlebell between your knees, and then “snap” it forward—using your legs and glutes—to chest height. Grinds are similar to traditional weightlifting in which you perform slow, heavy lifts. Snatches should be done in one swift and fluid movement in which you swing and “snatch” the bell overhead with your arm extended. Snatches that aren’t done fluidly means that you’re lifting too much weight.
 Jordan says that technique is very important when you swing a kettlebell around, unless hernias are unimportant to you. A beginning exercise is holding a kettlebell by the horns, chest-height, and making proper squats, keeping your weight on your heels. For a more advanced workout, you can make like LT by making under leg passes to yourself. Swing the kettlebell around the front of your right leg and through your legs by passing the kettlebell to your left hand behind your left leg.
Kettlebell workouts may be the answer to those who don’t live near a fitness center or can’t afford an expensive membership to a local gym. Purchasing a couple of kettlebells through www.russiankettlebells.com can get you started at home building strength, increasing flexibility, and burning off excess fat. To get going, you should read Pavel’s book, Enter the Kettlebell! and/or watch the companion DVD, where you’ll learn about good beginning exercises like swinging the kettlebell with two arms 10 to 30 times or until your form starts to suffer. For more information on Pavel and Russian kettlebells, go to his web site at www.russiankettlebells.com, which is a clearinghouse of information about Russian kettlebells.
Jordan Rubin recommends that kettlebells be incorporated into your FIT—Fitness Interval Training—workout that should be part of your regimen to reach your perfect weight. You can view a full video session of Jordan’s FIT kettlebell workout by logging on to www.PerfectWeightAmerica.com.
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