Learn How to Train like a Russian
One kettlebell.
Decades of strength.
The kettlebell isn't the "new way to get fit" — it has been around for two thousand years. This is the plain-English guide to using one: which bell to buy, what weight to start with, the lifts that matter, and how to put them together.
Where to start
Six pages, in order
If you're new to kettlebells, work through these in sequence. Each builds on the one before.
- 01
10 reasons why
Why a single kettlebell beats a rack of dumbbells — and a gym membership.
- 02
Which kettlebell?
Standard cast iron vs competition bells: what to buy first.
- 03
What weight?
Practical starting weights for men and women, plus how to progress.
- 04
The exercises
Swings, get-ups, clean & press, snatch — the lifts that matter.
- 05
Training schedule
How to structure your week without overtraining.
- 06
Conjugated workout
A 3-day strength / dynamic / endurance split.
Introducing the kettlebell
If you've read through any fitness publication over the past few years, you'll have seen articles calling kettlebells the "new way to get fit". That is the first thing you'll read about the kettlebell that isn't true (and prepare yourself for more). You only have to look at the crude shape of a kettlebell to know it has been around for a long time.
Originating in Russia around 2000 years ago, the kettlebell has been used by strongmen and athletes throughout history. Whilst it has long been used by those in the know, it seems to have been fitness's best-kept secret for most of that time. The craze took off in the US a couple of decades ago, and today you see kettlebells everywhere — with celebrities pointing to them as the "key to their success".
With popularity come the inevitable problems. There are plenty of fitness professionals out there promising "6-packs with kettlebells", but our advice would be to look for articles and information from people who've used kettlebells as a tool for fitness for many years. Avoid riding the wave.
A closer look
The most frequently used way to describe a kettlebell, or girya as it is known in Russia, is "a cannonball with a handle". It is typically made of cast iron or steel. The handle, often referred to as the "horns", is small enough for one hand to sit snugly inside and just big enough to hold with both hands.
Different shapes and sizes exist depending on the quality and manufacturer, and given the kettlebell's popularity a number of cheaper options have appeared on the market. Whilst it is just a piece of metal, you do get what you pay for — read choosing a kettlebell for more on what to look for.