Kettlebells.
You couldn’t swing a dead cat without someone doing something with them or selling you a program or a VHS for years.
They came out of nowhere and exploded on the scene.
But where are they now?
Were they a fad, a flash in the pan?
Or are the ridiculously usefully tools that fell out of fashion?
Yes and yes.
First off, kettlebells didn’t come out of nowhere, they have been around for centuries!
Hell, my girlfriends father has a few that he and his family used up to 100 years ago in the basement.
They are not new.
They were very popular with Olde Tyme Strongmen, in Russia and in the near past, just about everyone.
Kettlebells exploded in use because, in my opinion a few reasons:
- They were “new” and sexy
- They were different
- They were extremely effective tools for strength, power, mobility and conditioning
- Clever coaches popularized them and brought them to the forefront of the fitness industry.
Guys like Pavel, Steve Maxwell, Steve Cotter and Ken Blackburn were all masters of the kettlebell and taught us a lot.
Steve C and Ken personally taught me a lifetime of knowledge.
But have you heard anything much about them now?
Well, unless you compete in Kettlebell Sport or train at TPS, you probably have not.
It seems they fell out of fashion.
I don’t know why, but I can guess.
Over saturation in the industry, improper coaching on technique, the next big fad blowing on the scene and a few more reasons I’m sure.
Get your kettlebells here!
It’s a shame because kettlebells are ridiculously useful tools when used correctly.
Kettlebells will add in many benefits to your training.
(Not just general fitness training; Powerlifters, Strongmen, Weightlifters, traditional sport athletes and general populations will all benefit from using kettlebells.)
Here is what you can expect to improve if you use kettlebells in your training, and I mean everyone:
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Speed
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Power
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Strength
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Conditioning
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Local muscular endurance
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Mobility/Flexibility
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Agility
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Coordination
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Muscularity
That’s a mighty list.
Depending on how you program their use, you will see all of the above.
And no!
I am not saying what many of the guru’s used to say; they are not the only thing you need in your training.
They are a tool to get a job done.
When used right, they work well.
When used wrong, well, you get it.
Here is a list of very basic kettlebell exercises that you can do without a ton of instruction that will reap big rewards.
Kettlebell Swing:
A primal movement that should be in all programs at some point. I feel it is so important that it is one of my 7 Foundation Exercises in the TPS Method.
Swings can develop speed and power, conditioning, glute and hamstring strength and hip mobility.
NOTE: If you get a lower back pump doing them, you are doing them wrong. Use your ass.
Windmills:
An awesome movement to develop torso strength, stability and mobility in the shoulder girdle, and hamstring flexibility.
Turkish Get Up:
A monster exercise.
Many strength athletes poo poo this as stupid, but it is another of my 7 Foundation Exercises in the TPS Method and should be in every program.
Here is a short list of what it can improve:
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Strength, stability and mobility in the shoulder girdle
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Strength, stability and mobility in the hips
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Torso strength
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Coordination
I like these for single reps and done as shown.
They are pretty technical and if you read this and want more instruction, just leave a comment and I’ll post the instructional video for you.
I can list off about 30 more exercise that you can add in, but if you are not doing these now, start.
They can be done as part of your program, or as part of your warn up to start.
Either way, you’ll see results from these.
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Vincere vel mori
C.J. Murphy
February 20, 2020