Why the humble kettlebell is leading the fitness charge

A few years ago, footage of Olympic medalist Meerabai Chanu working out with a kettlebell captured the imagination of fitness enthusiasts.

The obvious question was indeed asked - why does a weightlifter bother fiddling with a tool that bears the name of a kitchen utensil?

The humble kettlebell isn’t always the first thing that comes to mind when one pictures a gym.

Instead treadmills, dumbbells, barbells and biceps are the most likely images that the mind conjures at the very mention of a gym.

And yet, the kettlebell is slowly but surely, holding its own against the other commonly used fitness equipment.

But before we explore the reasons behind the growth, lets understand the origins of the tool itself.

A circus prop

Much like the iconic Indian strength implements like maces and clubs, and in The Great Gama’s case, a stone ring that reportedly weighed 100kg, the kettlebell was originally used by circus strongmen in Russia for show.

It eventually found fame in the Western world, owing to former Spetsnaz soldier, Pavel Tsatsouline's 'Simple and Sinister' program and 'Enter The Kettlebell'.

Gradually, people noticed how greatly the tool made a difference for the posterior chain, and the overall functional benefits it provides. And not to forget that it is a compact and convenient addition to a minimalistic home gym.

Since the 90s, India has embraced the kettlebell.

Vignesh Hariharan became the first person in South India to be crowned World Kettlebell Champion in 2019.

Olympic athletes like Mirabai Chanu have used the kettlebell as part of their training routines to improve shoulder mobility, core strength and stability, and grip, to get them one step closer to the Olympic medal.

With the increasing popularity of martial arts and fitness in general, several are being introduced to the kettlebell as a popular training tool.

Kettlebell applications

The kettlebell is one of the least glorified training instruments because it is more utilitarian in purpose.

Barbells, dumbbells, and machines are often brought up in general fitness due to their usability to build aesthetics or specific strength in muscle groups. The kettlebell on the other hand, requires someone who ideally has some prior experience, as most kettlebell exercises require coordination among muscles and correct posture.

Similarly, kettlebell movements help build endurance and work capacity. They are also known to mimic real-life movements such as shoveling and picking things up.

Not to forget that it takes immense technique and skill to do a Turkish Get Up with a 32kg kettlebell than a more stable lift in comparison, such as a squat or a deadlift.

Someone performing the kettlebell swing (which is a starter exercise) incorrectly could injure their wrists or lower back too. Much like any other piece of equipment that can be used for training, the kettlebell needs proper training before you become familiar with it.

People are also more likely to understand and applaud your efforts in setting a new personal record for a squat, bench press, or deadlift, than a really heavy Turkish Get Up, solely because of the lack of familiarity.

While these cannot be considered as ‘bad’ elements of kettlebell training, they certainly don’t appeal to the masses in the traditional way that gyms always have.

Kettlebells have an emphasis on tactical training, often used by military and emergency personnel for real life training (that needs stability, grip, and complete body control to execute movements).

On the positive side, there is the aptly titled phenomenon titled 'WTH Effect' that comes with kettlebell training.

People have reported feeling stronger, faster, and more able to do things in their everyday lives after following a few weeks of strict kettlebell training.

The reasons range from improved endurance and enhanced body posture to increased explosive strength and reduced lower back pain. All of these are attributed to the use of a kettlebell not for vanity exercises but rather for form and function.

Along with a killer grip, unison in compound movements, and improved mobility, kettlebell strength and movement also transfer to sport-specific movements such as throwing, increased work capacity, explosive strength, cardio, and improved mobility.

Getting started

Given that a kettlebell recruits the entire body to function as a unit, the recommended way to get started with a kettlebell would be to approach your gym instructor to teach you the basics.

Programs like Simple and Sinister or Enter the Kettlebell serve as a good structure for your training routine.

As per Pavel Tsatsouline's recommendations, men can start off with a 16kg kettlebell and women can do the same with an 8kg kettlebell, working their way up to 32kgs and above.

However, if you are someone who has never trained before or has limited exposure, it is important to choose a weight that is suitable and achieve the right technique, with the help of an instructor.

Some of the most popular exercises to perform with a kettlebell are swings, Turkish get ups, clean and press, snatch, and the clean and jerk. These exercises which are otherwise not done commonly, can bridge the gap in areas of your training and thus give you a well-rounded fitness regimen.

Needless to say, the kettlebell is as good as the athlete’s goals.

It certainly won’t help a bodybuilder with hypertrophy, as machines and dumbbells/barbells might fare better in that arena.

However, the kettlebell can help them with joint mobility and accessory strength that could help them gain an advantage in their regular training.

For working professionals, it can translate into good strength within a minimal period of time, as shown in Pavel Tsatsouline’s programs.

And for those who want to go the competitive distance, there are opportunities like Sinister or Girevoy Sport.

However, just with any other form of training, it is important to get advice from a medical professional before going ahead with this.