For men, the kit comes with a 36 lb kettlebell and both the book and DVD versions of Pavel Tsatsouline's excellent The Russian Kettlebell Challenge. For women, the kit includes the From Russia With Tough Love book and video (or DVD) and either a 9, 18, or 26 lb kettlebell.

Both of these kits are an excellent way to get into working out with kettlebells. Ideally when starting out you really need to have both the book and the DVD. The reason is that the book(s) have a ton of reference material, explaining the nuances of each movement, what parts of the body are affected and tons of other information to help you master the exercises. With the video version of the books you get to see how each exercise is performed. There really is no substitute to watching Pavel perform each movement… it's extremely helpful to see it done and clarifies things that might not be obvious just from reading and looking at static images in the books.

My wife can attest to the effectiveness of the "Tough Love" book, which is geared towards women and I can tell you that the "RKC" is the core, foundational work on kettlebell lifting.

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She’s been cleared by her physician to exercise. She owns an elliptical machine that she uses for long-slow workouts a few days a week, but it hasn’t really done much for her.

I’ve had great results in my own training program using kettlebells and bodyweight-only exercises for timed intervals (i.e. AOS Providence, Whitley Power Circuit). I’m a true believer in interval training for cardio and fat loss.

I know my mom could lose a lot of weight using kettlebells and interval training instead of her long-slow hamster workouts. She’s a naturally muscular lady who would get a serious burn from doing ballistics. But I’m concerned about 1) her knee, 2) her getting her heart rate up too much, too fast and 3)the possible bone injury from the inevitably clumsy process of learning how to properly clean the kettleball. But remember, she IS cleared to exercise.

Can you please share your thoughts about whether or not my concerns are founded, considering her profile? Also, if you think she’s still a candidate for KB training, can you recommend an RKC in the New York City area who has experience working with clients her age and fitness level (not to mention someone who could critique my form on key drills)? Also, preferably someone who’s well-versed in BW exercises?

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Someone posted a similar question a few months ago, but I can’t seem to locate it. What would all of you (in your experience) describe a Russian Kettlebell physique as? From training with kettlebells, what is your physique/build like?

Also, are there any success stories related to using kettleblls? Since I started I’ve dropped about 20 pounds and have gotten much leaner. It seems to me that my stamina has also increased. Any feedback is greatly appreciated!

One example:

(From Last10Pounds.com)

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I think their reaction is due to the fact that they just don't realize what a simple kettlebell can do for one's physical fitness, strength building and fat loss. I mean hey, it's just a simple little sphere with a handle, right? Where are the gears, the cables, the springs and pulleys that are a hallmark of a real piece of fitness equipment?

I'll tell you a secret: You don't need all that complicated (and really expensive!) stuff.

The same folks who balk at paying $90 for a kettlebell would have no problem whatsoever dropping $300 or more on some "total gym" that uses rubber bands to give them a "full body workout" and maybe $100 a month in expensive (and unnecessary) dietary supplements. Don't forget those exercise machines that are advertised on TV during those two-minute long commercials… They're so expensive that they don't even mention the price, just the monthly payment! (BTW, I researched some of those Bowflex and Nordictrack gadgets: they cost as much as $1,500 and UP)

With a kettlebell you can get both an aerobic and anaerobic (strength building) workout in just a few minutes a day that (if you're so inclined) can leave you feeling like you went 3 rounds with Mike Tyson. You can work your arms, shoulders, legs, abs, chest and back all with that little iron cannonball. Also, anyone who knows anything about weight training will tell you that working out with a free weight is far superior to using a motion that moves along a track.

Using Pavel Tsatsouline's techniques (Pavel is a former physical training instructor for the Soviet Special Forces) and a common sense diet you will see your strength increase rapidly and the fat come off quickly by using kettlebells. Both my wife and I are amazed at how quickly our strength increases when using this tool 5-6 times a week.

Another benefit is the small size of kettlebells… no hunting for a spare room or extra closet space to store them, or having an eyesore like a treadmill or universal gym (soon to be used as a clothing rack) in the middle of your bedroom.

So if you think that kettlebells are too expensive, think again.

Now don't get me wrong, there's nothing wrong with the whole "bulging muscles" look, but bodybuilding seems to give more of a "rounded features" physique than a chiseled-from-rock look. I can't describe it much better than that. It's not a fat look, it's more of a inflated muscle look… more like your muscles were pumped full of air than that of having taken a chisel and chipping away the fat to expose the ripped muscle underneath.

So remember, pick your workout method, pick your physique.

Before I knew kettlebells existed, I used the common bodybuilding-type workout to get in shape. Up until that time, I had my greatest achievement physically using the approach from Body-for-LIFE. After a while I fell away from that and eventually discovered kettlebells and Pavel Tsatsouline's particular approach to exercise and strength training.

Since I happened to document both methods with photos, I thought this might be a good way to demonstrate how these two different methods lead to differences in physical appearance. The photo on the left was achieved through mainly kettlebell workouts and the photo on the right via traditional bodybuilding techniques.

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(Results on the left achieved using the methods taught in the Lose the Last 10 Pounds eBook.)

I was a bit leaner in the photo on the left, but I think the differences are pretty obvious. Using kettlebells I didn't have as much of a "rounded" look to my muscles as in the bodybuilding photo. KBs lead to more of a lean, tight look than the BB method.

Pick your method, pick your look.

Of course you can combine both methods and get a little of each as well.

These things go way back. First reference to them appears in a 1704 Russian dictionary. Known as "girya" in Russian, kettlebells are a cast-iron weight that resembles a cannon ball with an attached handle so it can be swung. Kettlebells were so revered in Tsarist Russia that any strongmen were referred to as ""gireviks". or literally, "a kettlebell man".

Kettlebells are lifted and swung in a variety of exercises designed to deliver an all-round workout like no other single piece of equipment can. You don't need all the home gyms, dumbbells, squat racks, and cardio equipment: kettlebells can give all of this and much more.

Used conspicuously by first the Russian military, and now found in the training regimens of not only serious body builders, martial artists and strongmen worldwide, but Force Recon Marines, the Nuclear Security teams, the FBI HRT team and some units of the Secret Service. These guys can use anything in the world, and they choose this type of strength-building conditioning.

Kettlebell training can be carried out by young and old alike. While there are competitions available, most people do this type of training for the incredible results it brings to them. Legion are the stories of athletes young and old, injured or burnt out on traditional training techniques that found new life and superior conditioning and strength through the use of kettlebell training. Many people train with kettlebells well into their sixties and beyond. In fact, Dr. Krayevskiy, the man who organized kettlebells into a competitive sport, didn't even begin training with them until he was in his forties, and now well over sixty he feels and looks younger than he did when he started! Kettlebells have the power to transform your life!

Kettlebells are also remarkably safe. The incidence of injury with kettlebells is much lower than with other types of exercise and conditioning equipment, probably due to their natural use of your body's movement. The closer we imitate our body's natural movements the less likely we are to subjecting ourselves to injury. The most common types of kettlebell related injuries seem to come from the area of overuse, and over-training, which can happen with any type of equipment or training regimen. Knowing when to quit and listening to your body's signals is key to avoiding hurting yourself.

Kettlebells are also useful as an a weight control tool. Whether your body needs to gain or lose, kettlebell training will deliver results for you. What I mean by this is that if you are overweight and need to lose some body fat, kettlebell training will definitely aid you in that regard. Conversely, if you are in the need to bulk up category, then you may just have hit the mother lode! Kettlebell training will add conspicuous muscle to your frame, sculpting it in a classic fashion. What this means is that kettlebell training tends to create bodies more along the lines of ancient statues, which of course if the way we were naturally made to be our strongest and most fit, with broad shoulders, strongly defined back muscles, wiry arms and rugged forearms, a natural six pack, and fit legs.

One of the most interesting testimonies to the effect that kettlebells have on overall fitness was conformed in tests by the Russian Voropayev in 1983, where he put two control groups through a test that included pull-ups, a standing long jump, a 100m dash and a 1k run. One group trained exclusively for those activities, while the other group trained solely with kettlebells. When tested in the events, the kettlebell group exceeded the other control group in every single test, despite not having trained for them! This and other tests like this one validate kettlebells as a great overall conditioning method, as well as marvelous strengthening tools.

So how do you get started with kettlebell training? There are books and videos available for the beginner and novice to help you get started training with kettlebells. Seeing the exercises performed can be a great aide in making sure you are using your body and the kettlebells themselves the way they should be used.

Kettlebells come in sizes, or "poods" which is an archaic Russian weight measure. Men's kettlebells come in weights of 26, 35, 44, 53, 62, 70, 88 and 106 pounds. Most men can start with a 35 pounder, and anything over 62 pounds is really for the hard core among us. Women's sizes run from 10, 13 18 , and 26 pounds, with most women starting with an 18 pounder.

There are packages available that will get you a selection of kettlebells to start with, as well as books and videos to help you get going. These packages can be a good idea. There are also certified kettlebell instructors all over the country. Find one in your area and get hooked up with not only them, but others who are training with kettlebells as well. This can be a great way to keep up your enthusiasm and learn at the same time! A quick search on the internet should yield someone local to your area.

Kettlebells are hardly new, but like many older things have proven themselves over time. The preponderance of evidence makes it very clear that kettlebell training that while extreme, produces results like no other method. If you're interested in building strength and the type of body we've been talking about here, then you owe it to yourself to look further into kettlebell training. Get some good instruction, a good set of kettlebells, and you'll soon see the type of results we've been touting here in your own training regimen!

On the other hand, I would hate to let my pride overload my workout and end up starting with a KB that's too heavy and sacrifice good form.

Any suggestions from experienced kettlebell users would be appreciated!

Answers

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I already have the Power to the People book and Relax into Stretch. These books have taught me alot about fitness and where I need to be and how to get there. I have weight trained in the past and have a full set of Olympic weights and a bench. I'm not in great shape but I'm not totally out of shape either. Here is what i need help with on my purchase:

I plan to get some kettlebells for my wife and me (one for each of us). The 35lb kettlebell is recomended for men and the 18lb for woman. Does everyone agree with that? I went out into the garage and picked up one of my 35lb Olympic plates with one hand and it seemed like it would be heavy enough.

Next is the books or video. I plan to get the Russian Kettlebell Challenge book. Will this work for both of us? I know there is a book for women only but im trying to save money here. I figure the exercises are close to being the same. If you could just purchase one, would it be the book or video?

Any recomendations you can make will be greatly appeciated. Thanks in advance for your time and input.

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