Kettlebell FAQ - Strength Training with Kettlebells

Answers to commonly asked questions related to Pavel Tsatsouline's Kettlebell training techniques.

ALERT: There is a *new* advanced Kettlebell training video: Resilient.

The Kettlebell is a cast iron weight, which resembles a basketball with a handle. An ancient Russian exercise device, the Kettlebell has long been a favorite in that country for those seeking a special edge in strength and endurance.

	Pavel performing some typical Kettlebell exercises:
Kettlebell Cycling Kettlebell Misc. Questions Kettlebell Routines Kettlebell Techniques Russian Kettlebell Qualifications Related Dragondoor Products	Pavel Tsatsouline performs a kettlebell snatch	Bent pressing with kettlebells	Strength training with a kettlebell swing

In the twentieth century Soviet science discovered that repetition Kettlebell lifting is one of the best tools for all around physical development. (Voropayev, 1983) observed two groups of college students over a period of a few years. A standard battery of the armed forces PT tests was used: pullups, a standing broad jump, a 100m sprint, and a 1k run. The control group followed the typical university physical training program which was military oriented and emphasized the above exercises. The experimental group just lifted Kettlebells. In spite of the lack of practice on the tested drills, the Kettlebell group showed better scores in every one of them.

There was more. Surprised researchers at the famous Lesgaft Physical Culture Institute in Leningrad (Vinogradov & Lukyanov, 1986) found a very high correlation between the Kettlebell lift total and a great range of dissimilar tests: strength, measured with the three powerlifts and grip strength; strength endurance, measured with pullups and parallel bar dips; general endurance, determined by a 1000 meter run; work capacity and balance, measured with special tests!

In addition to their many mentioned benefits, the official Kettlebell lifts also develop the ability to absorb ballistic shocks. If you want to develop your ability to take impact try the official K-bell lifts. The repetitive ballistic shock builds extremely strong tendons and ligaments.

The ballistic blasts of Kettlebell lifting become an excellent conditioning tool for athletes from rough sports like kickboxing, wrestling, and football. The extreme metabolic cost of high rep Kettlebell workouts will put your unwanted fat on a fire sale.

Pavel Tsatsouline is a former Soviet Union Special Forces conditioning coach, international fitness author and nationally ranked Kettlebell lifter. To earn his national ranking, Pavel had to power snatch a 32kg Kettlebell forty times with one arm, and forty with the other back to back -over 40,000 foot/pounds of work-and power clean and jerk two such bells forty-five times. Russian Kettlebells can help you achieve stunning fat loss, maximal strength gains and huge strides in your conditioning. Click here for the main Dragon Door Kettlebell Training page.

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Don't forget to check the Main FAQ Page for other strength training topics.
Other Pavel Tsatsouline training techniques

Cycling

• Kettlebells and Deadlifts: 
• Seasonal Kettlebell cycling: 
• CAN I SNATCH Kettlebells EVERY DAY?: 
• If I can mix Kettlebell with Zyodve: 
• To Pavel: Combining Olympic Lifting and Kettlebell Training: 
• Kettlebell Cleans and Snatches Daily?: 
• Kettlebell Strength Lift and High Rep Ballistic Schedule: 
• Splitting up Kettlebell workouts : 
• Deadlifts + Kettlebells:
• Mixing Kettlebells with Bear: 
• Kettlebell Training Frequency: 
• Kettlebell and Combat Conditioning: 
• Kettlebell cycling: 
• Kettlebell cycling(2): 
• Two hand Kettlebell swing for conditioning after low rep workout?:

Miscellaneous

• Kettlebells deliver fat loss, cardio gains: 
• Muscles worked in Kettlebell snatch?: 
• Series of questions for PAVEL and anyone else...Kettlebells really that great???: 
• Woman's Kettlebell experience: 
• Check out Kettlebells at Cbass.com: 
• Comrades, please tell your Kettlebell fat loss stories: 
• First Impressions-Kettlebell conditioning kicks a$$!: 
• Kettlebell total workload? Rep Schemes: 
• Pavel: Kettlebell National Ranking-Working up to a Heavier Kettlebell: 
• I *LOVE* my Kettlebell, but...-Lower Back Pain: 
• Pavel, ballistic Kettlebell movements better for dynamic athletic movements than plyometrics?: 
• Kettlebell book question-worth getting even when using dumbells: 
• First Kettlebell workout yesterday-First Impressions: 
• Kettlebell for Mixed Martial Arts fighting: 
• Kettlebell carryover for leg press/squat?: 
• Pavel - neck bridges and light kb's: 
• Kettlebell/Endurance: 
• Kettlebell results: 
• Which Kettlebells to buy... sorry if this is a repeat Question: 
• Effectiveness of Kettlebell/db snatches and their effects on knees: 
• Lower body work w/Kettlebells: 
• Kbell video vs. book: 
• Kettlebell question for Pavel-Soreness & Frequency: 
• Kettlebell Handles & Other Alternatives: 
• Kettlebell endurance-Application to other activities: 
• Using dumbbells instead of Kettlebells: 
• What Kettlebells to Purchase: 
• Kettlebell question for Pavel regarding youth training: 
• Chopping wood vs. Kettlebells: 
• sarcoplasmic hypertrophy and Kettlebells: 
• aerobic vs Kettlebell for fat loss: 
• Kettlebell arrived, some thoughts...: 
• KettleBell vs Dumbbell?: 
• Beginning Kettlebells-May I use a dumbbell?: 
• Beginning Kettlebells-Tape or Book?: 
• Kettlebell sets and reps: 
• # of Reps for Kettlebell exercises: 
• Kettlebells vs. Dumbbells: 
• Reps for Kettlebell snatches and cleans: 
• Dumb bells for Kettlebell training? Differences in effectiveness? 
• Sizes of Kettlebells used in RKC Video: 
• Relax Into Stretch, Russian Kettlebell Challenge review: 
• Are two Kettlebells required?: 
• Kettlebell video in-depth review: 
• Regarding Kettlebells and explosiveness in athletic events: 
• Hypertrophy effects from Kettlebell training: 
• Kettlebell effectiveness for football, wrestling, etc.: 
• Kettlebells vs aerobics:

Routines

• 3 minute Kettlebell rounds: 
• Kettlebell snatch specialization?: 
• Kettlebell for losing fat: 
• Pavel: Kettlebell Program Program: 
• Need ideas for a Kettlebell routine...please help: 
• Beginning Kettlebell Workout: 
• Attention-Com. Barely Sane, Kettlebell ladder of Pain: 
• Question for Dano...: 
• My Kettlebell routine.: 
• Kettlebells Rock! All Hail the Evil Russian: 
• Kettlebell Routine:
• Ladders and Kettlebells?: 
• My Kettlebell routine -- opinions comrades: 
• Kettlebell rest-work ratio: 
• Kettlebell/DB Workouts-Is There an Ideal Set/Rep Scheme: 
• Kettlebell Routine: 
• Deadlift singles & Kettlebell set/rep scheme?: 
• Kettlebell Exercise Idea-Overhead Kettlebell Walk: 
• Kettlebells and Bulletproof Abs-One Armed DL: 
• Kettlebell Question?-Sets and Rep Scheme: 
• Kettlebell rest between sets: 
• Kettlebell throwing for abs: 
• Seated Kettlebell Exercises: 
• Another Routine Example: 
• New Evil for Kettlebells-Standing on Blocks: 
• My Kettlebell routine: 
• Kettlebells for losing body fat: 
• need ideas for a Kettlebell routine...please help: 
• Kettlebells Rock! All Hail the Evil Russian-Another Kettlebell Routine: 
• KettleBell Workout: 
• My Kettlebell routine: 
• Kettlebell HIT ! : 
• Kettlebell routine: 
• Abdominal exercise with Kettlebells: 
• Ladders and Kettlebells?: 
• Beginning Kettlebell Workout: 
• Kettlebell Program: 
• Mixing Kettlebells w Pistols & Pullups: 
• Kettlebell book and a question on training for football: 
• Kettlebells and upper body mass?: 
• My personalized Kettlebell routine (and a question): 
• Question on Kettlebell snatch:
• Excellent article at RMAX: 24 vs 32 kg Kettlebells for Martial Arts:

Techniques

• Kettlebell Bent Press Tip: 
• Progressing to a heavier Kettlebell: 
• Kettlebell Hand Care 1: 
• Kettlebell Hand Care 2: 
• Kettlebell Hand Care 3: 
• Kettlebell Windmills: 
• Kettlebell size/usage question: 
• Kettlebell snatch technique?: 
• OKettlebell Overhead Squat Question: 
• Kettlebell Snatch: Form check question for Pavel and group: 
• Kettlebell snatch form: 
• Kettlebell Front Squat: 
• How to do a seated Kettlebell snatch: 
• Role of grip in Kettlebell lifting: 
• Where is the Kbell supposed to hit the forearm?: 
• Using a 25 lb plate for a Kettlebell (Swings): 
• Kettlebell question for everyone: Form / Reps-Snatch: 
• Kettlebell and Shoulder-Effects of Snatches on: 
• Grip Failure in Kettlebell training: 
• Pavel, seated Kettlebell cleans: 
• Kettlebell Technique & Sore Forearms "It's all technique": 
• Kettlebell under leg pass Technique: 
• Kettlebell Snatch Technique: 
• Kettlebell bruises: 
• Another kettlebell press?-Weight in front of forearm: 
• Kettlebells... Ow!:

Qualifications

Comments:

The numbers in this table are the sums of repetitions such as results in clean&jerk, and snatches with left and right arm. In snatches you count the weakest side repetitions.

Related products from Dragondoor:

• More Russian Kettlebell Challenges  
• Russian Kettlebell Challenge   
• Russian Kettlebells
• From Russia with Tough Love- Kettlebell Workout for Women
• Other Pavel Tsatsouline training techniques

Compiled by dbfin, AlexFromFlorida, and vich1