Some believe that the history of kettlebells can be traced back to gladiators training with them in Ancient Roman times. The Shaolin monks trained with granite padlocks, a rectangular version of the kettlebell. Kettlebells have their richest history in Russia, where they have been used for centuries by strongmen, the military and athletes with much success. The first written record of a kettlebell is found in the 1704 edition of a Russian dictionary.

The kettlebell is believed to have been used originally as a counterweight in Russian markets, similar to ring-weights. Russian strongmen were called ‘girevik’, derived from ‘giriya’, the Russian word for kettlebell. By the early 1900’s this training method had moved to Europe – AND the USA.

The Milo Barbell Company, established in 1902 by Alan Calvert, patented his design for the Milo “Triplex” Kettlebell, and manufactured it, in America in 1919. American and European strongmen used kettlebells in their training, and some famous figures of the time have been photographed with kettlebells in gymnasiums and at exhibitions.*

What is it about kettlebell routines that has seen them emerge centuries on as an effective workout for people from all walks of life? A kettlebell workout provides a unique method to achieve a full body workout in a short, intense period of exercise. The shape of the kettlebell has much to do with this.

Kettlebells cannot be lifted like an ordinary dumbbell; they are instead used in swinging movements as well as press and pull exercises. Because the handle of the kettlebell, displaces the weight from the hand, the stabilising muscles in the abdomen, legs and hips are required.

Kettlebells exercise the whole body, and require full body integration and core stabilization in order to do them properly. Because we do not move in isolated movements in real life, exercises that train the body to function as we do in everyday movement provide a more beneficial workout.

Because kettlebells exercise your whole body, the carry-over effect is excellent. A study by Voropayev, conducted in 1983, demonstrated this by studying two groups of students. One group took part in a
typical university physical education program, the other ONLY trained with kettlebells. The standard
tests performed on both groups were pull-ups, a standing broad jump, a 100 meter sprint and a 1
kilometer run, all of which were part of the physical education program one group took part in. The
group using only kettlebell training scored better in every exercise – even though they had not
practiced for those exercises.

A kettlebell workout of 20 minutes, done three times a week, will produce better results than a combination of hours of cardio and weight training. Kettlebell routines can be done at home, as all you need is a kettlebell and the correct instruction. You can build strength and tone muscles with kettlebells, without building bulk. A simple, ‘old’ but highly effective way to workout.