Training with Russian Kettlebells

By Dimitri Sataev

The Russian kettlebell has been an integral part of the Russian power athletes' training for decades.  The kettlebell is a weird-looking weight (an iron ball with a thick handle on top) that can make any person, male or female, stronger and more explosive.  It is a very simple and versatile tool, but it takes a lot of guts to get really good with it. 

In Russia, kettlebell lifting has been a very popular sport for decades because it builds great coordination and incredible endurance.  It is not unusual for high-level Olympic weightlifters to compete in local and national kettlebell contests.  It requires many years of hard practice to be competitive in the kettlebell sport, but it takes very little practice to learn simple movements that will improve your strength and conditioning.

You can work practically every part of your body once you learn how to do it.  You will especially improve your grip, back, and shoulders, which is why kettlebells are very popular in the Russian military.

I know from my own experience that thirty minutes two to three times a week will do wonders for your body.  Here is an example of the kettlebell workout performed by me and my clients.

We start (after stretching and warming up) with 3 reps of snatches, one arm after the other without touching the ground.  You can use a 16, 24, 32, or 40 kg. kettlebell.  Then rest for 30 seconds to 1 minute and move on to jerks (a kettlebell in each hand) for 3 reps.  Rest for 3 to 5 minutes and then do to 4 reps of snatches, then jerks.  Keep alternating the two lifts and work up to 10 reps:  3, 4, 5, 6, 7, 8, 9, 10.  I almost always use a ladder.  It does help you to get ready for a big number, because the very last and hardest set is the most important for growth.

After that you are usually done.  It should take about 45 minutes to an hour.  The next week you start with 4.  Start with 10 during Week 10.  That means 10 sets of 10 reps.

Another drill I use with all of my clients in a context of other routines is called the Farmer's Walk.  The challenge here is not so much the weight, but the thickness of the kettlebell handle.  You need to have a good grip, or to really want to develop one.

We employ two variations of the Farmer's Walk.  In the first one, you grab two 24 kg. kettlebells and walk about 50 yards one way and back.  The ultimate goal is to make it back and forth without dropping the kettlebells on the ground, but in the beginning at least make as few stops as possible.  We do it usually for one set with 24 kg. bells.  The next set is off-course with 32 kg. kettlebells.  I keep track of time and the stops, and later we compare and try to improve.

The other variation of the Farmer's Walk is much, much harder.  We walk up a very steep hill (about 30 degrees or more).  This builds a very good grip, plus strong traps, hips, and stabilizers of the back.

Another good kettlebell exercise is the "Clean" (an exercise where you pick up the kettlebell, bending your arm until the kettlebell is typically in a shoulder-height position).  It's very simple, yet very challenging.  For Cleans, I use two or one kettlebells (it depends on the person).  Two are much, much harder.  We start with 24 kg. for 5 sets of 5 reps.  The goal is to make it to 5 sets of 10 reps and then move on to 32 kg.  If you get good at it, then make it really tough by cutting your rest time between sets to 30 seconds.  You will feel that the weight has suddenly gotten much heavier.  Cleans work the whole upper body, develop great coordination, and help with conditioning.

There is one more exercise, the Hack Squat.  The kettlebell is held with two hands behind the body, right at the tailbone level.  Your back should be very straight, and your chest up.  Squat all the way down on your calves and then get up.  I usually work with 100 lbs. as a finisher, at let's say 3 sets of 10 reps.  Very few people can get up -- you start from the bottom -- even with 24 kg. without leaning forward.  This is a very effective exercise for the front upper parts of your legs.

We also do squats by holding kettlebells between the legs (in a "sumo" or wide stance).  This works the inner thighs, hips, and the thighs themselves.  A strong grip is required.  We also do conventional squats holding the kettlebells outside our legs.  With these, you need to stand on something, so that you can squat deeply, which is a very hard thing to do.

Another challenging and effective exercise is what I call kettlebell circles.  All you do is grab a kettlebell and start moving it around your body, say 25 times in one direction and 25 in the opposite direction.  This requires a lot of abdominal strength.

About the Author

Dimitri Sataev is a Russian émigré powerlifter and bodybuilder with 25 years of experience.  Sataev operates a personal training business in San Diego, California.  He maintains a website at YouCanDoIt.net.

Kettlebells come in various sizes.
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