By Richard Tardif
It’s one of the most underused pieces of equipment in the gym, yet these days rather than sitting on a rack kettlebells are being incorporated into strength, functional training and body transformation. They simultaneously work on strength, cardio endurance, balance, and flexibility.
“It’s a simple tool, almost like a hand held gym,” said Louka Kurcer, a multi-level certified kettlebell instructor and owner of Hardstyle Kettlebell Mtl based in Montreal, Quebec. “What it lends itself well to is muscle compound movements rather than trying to isolate the muscle.”
It’s a philosophy of Pavel Tsatsouline, an ex-Soviet Special Forces instructor, who is credited for popularizing and marketing kettlebells in the Western World in his article Vodka, Pickle Juice, and Kettlebell Lifting, and Other Russian Pastimes. Tsatsouline wrote that for more than 300 years, the Russian Army battle-readied their troops using crude shaped bells to transform them into rugged, resilient, elite soldiers. Tsatsouline continues to write about and teach kettlebell training.
But the story also goes that Russian farmers used kettlebells as counterweights to measure out grain at the market. As bored farmers learned the weights could be heaved and tossed in feats of strength and endurance, “girya“ began enjoying a central role in farming festivals.
Now as a training tool and and as a sport, it’s growing more popular.
“There is a mentality of focusing on the proper form, the proper movement, mindful of every move, the quality over the quantity, and trying to hit every rep as the perfect repetition,” said Kurcer, considered an expert in the practice of hardstyle kettlebell, flexibility, and bodyweight strength training.
The most popular, and most known of the kettlebell exercises is the two handed kettlebell swing working the muscles in the hips, glutes, hamstrings, lats, abdominals, shoulders, pectorals and in the grip.
Instead of compartmentalizing body parts, it links the upper body with the lower and produces the look of functional power and strength. The swing is considered whole-body and builds more of an athletic look while increasing lower-back stability. It’s not uncommon to hear someone with low-back pain attribute kettlebell swings to the alleviation of the pain.
“Yet it s not about the kettlebell,” says Kurcer, suggesting the principle of technique and proper form in movement lies at its centre. “You have to learn about your body and the way you move. It’s also about how you use them. You want to integrate your body into one movement.” Kettlebells also employ more “everyday” ranges of motion when compared to traditional dumbbell movements.
Kurcer makes a point that anyone can swing the kettlebell, but not everyone can perform the Kettlebell Swing. That mind of thinking became obvious to me during Kurcer’s ten minute session learning the proper form for the Sumo Deadlift, another popular movement.
Considered similar to the Kettlebell Swing where weight is lifted using your glutes and abdominal muscles however, the main difference between this exercise and other kettlebell exercises is the position of your legs and feet, which should be a little more than shoulder length apart and turned outward similar to what you would see from a sumo wrestler. Studies indicate the change of stance combined with a stable core makes it ideal for working 75 percent of your muscles including the inner and outer thighs. I can attest to that.
“You can go deep with the technique,” said Kurcer. “When you are training with kettlebells, the movements translate to what we do everyday in our life. We also have to engage the core, and this is sequencing your limbs in a proper way.” Getting started with kettlebells can be hard and sometimes dangerous. To avoid injury and ultimately benefit from kettlebell training seek out a certified and experience trainer.
Interested in kettlebell classes? Visit Hardstyle Kettlebell MTL for more details.
