So, you want to be a stronger man (or woman)?

By Shaun Cairns, RKC

If not, skip this article.

Great!  Now that we have weeded out the goalless and directionless people we can get down to business.

Kettlebells; a cannonball with a handle ranging in size from 8kg to 48kg.  Is it a fad?  No.  Earliest recorded history, 1704 in a Russian Dictionary.   Does it work?  Absolutely.  Is it the only way to train?  No. There are many roads one can travel; some are shorter but more brutal than others - Welcome to kettlebell training!

For a field operative, kettlebells are a match made in heaven. You do not require a lot of equipment to get an effective workout; in fact a single 24kg kettlebell is all one needs to fully work the body.  Now two 24kg kettlebells will send that workout into orbit!  This means that you can train under any conditions, ranging from a fully kitted gym to the beach (a few kettlebells have actually found their way over to Iraq and Afghanistan deployed with Recon Marines, PJs, SEALs, and other Special Force operatives).  There is now no excuse for missing a training session!

Let us take a step back and examine the benefits of kettlebell training.  The RKC (Russian Kettlebell Certification) manual, as published by DragonDoor, says it best.

The Kettlebell provides the following benefits:

• Develops all-purpose strength - to easily handle the toughest and most unexpected demand
• Amps resilience - to repel the hardest hit
• Maximises staying power - because the last round decides all
• Blends strength with flexibility - because strength that fails to reach is impotent
• Hacks the fat off - without the dishonor of dieting and aerobics
• Forges a fighters physique - the form follows the function
• Makes strong anywhere, anytime - an extreme hand held gym

So if it is so good why have you not heard about it before?  Kettlebells were popular until the arrival of the plate loaded barbell and dumbbell, at which time their popularity in the West dwindled; when machines entered the weight rooms, the kettlebell was used as a doorstop. Why?  Weight training in the West was dominated by physical culturists; whose primary goal was to look good, i.e. form before function.  Kettlebells did not fulfill this goal as effectively as the newer forms of equipment could.  Nowadays it is even worse.  The health and fitness world is affected by society's "fast food" mentality; if it does not give immediate results with limited to no work then throw it out (check out day time infomercials to see just how far down this road we have progressed, or should I say regressed).

Kettlebells are for those who place more importance on function rather than form.  In the East, particularly in the former USSR, function has always been more important than form; hence the kettlebell has survived many types of training and is still used by military and civilians alike to promote strength, flexibility, and resilience.

Up until 5 years ago the West had all but forgotten about the humble kettlebell.  If it was not for Pavel Tsatsouline, a former Soviet Special Forces instructor, and John Du Cane, owner of DragonDoor Publications, the West would still be ignorant of the benefits that kettlebells can deliver.  2001 was the year of the kettlebell.  Kettlebells were forged, The Russian Kettlebell Challenge was published, and the first RKC was held.  As Pavel says, Most of my early students looked like they came from the federal witness protection program.  Fortunately this is no longer a requirement, but be assured it is not for the faint of heart!

Since 2001 kettlebells have started finding their way into many forms of athletic training; from professional sports, to SWAT teams; from the garage of Joe Citizen to the United States Secret Service Counter Assault team.  In South Africa kettlebell training is relatively unknown, but starting to pick up some ardent followers.  The benefits are being felt by many, from housewives to professional sportsmen.  Jannes Labuschagne former Springbok and Lions rugby player says, "Running has never been a problem for me, but since training with kettlebells my running has felt lighter and stronger.  I am generating more power through my hips than ever before."  Marius Lodewyks and Bertie van Huysteen, 2005 overall winners of the Trans Agulhus; world's toughest inflatable boat race, trained with kettlebells prior to their record win.  Some of their success can be attributed to the powerful grip and staying power built through high-rep swings and snatches.

So what do you do with a kettlebell?  There are many different exercises that one can do with one or two kettlebells, and then many variations of those exercises.  It is said that if you do not know what to do with a kettlebell then you have no imagination!  But having said that there are a few exercises that will teach you the basic principles involved in kettlebell lifting.  You need to learn the swing, turkish getup, snatch, clean, and one-leg deadlift to master the breathing and tension techniques.  A kettlebell practice session does not need to be complex to be effective.  Benefits have been achieved by utilizing as few as two exercises.  Swings and one-leg deadlifts have been found to eradicate most hamstring injuries in SWAT teams in the US.  The US Secret Service Counter Assault teams use the snatch to test the operatives fitness. This snatch test is already becoming legendary. The objective is to see how many single arm snatches one can perform in 10 minutes; the sum of both arms is the total. Over 200 gets respect!

So where do you start?  First prize is to receive hands on instruction from a Russian Kettlebell Certified Instructor (RKC).  There are four RKCs in South Africa, equally split between Melkbosstrand in the Western Cape (Professional Training Studio www.kettlebell.co.za) and Edenvale in Gauteng (Kettlebells for Africa www.kettlebellsforafrica.co.za).  If you cannot get to either location, or there is no workshop planned for your area, then you will need to purchase some instruction manuals, DVDs, and a kettlebell or 2.  All of these items can be purchased directly from Kettlebells for Africa; Largest kettlebell resource on the Continent.

Once you have the necessary tools then the strength you are looking for is just beyond the pain barrier.Enjoy!

Shaun Cairns,  Senior RKC, is a former competitive swimmer and rugby player, who now holds the honour of being the original "beast tamer".  To have the title of "beast tamer" bestowed on you, you need to complete a one-leg squat (pistol), chin-up (from dead straight to chin over the bar), and a one-arm clean and press with the "beast", an intimidating 48kg kettlebell.  Shaun was the first, and to date there are only a handful of other people who have this title.

In 2004 Shaun successfully completed the grueling course held in the US to obtain his RKC status, certified by Pavel Tsatsouline, Master of Sports.  Since then Shaun has been an assistant instructor, team leader and now senior instructor at the US course and has trained with the best of the best at the level II RKC in 2006.

In 2005 Shaun and his wife Marlise Cairns, RKC, launched Kettlebells for Africa in South Africa.  Kettlebells for Africa (www.kettlebellsforafrica.co.za) is your one-stop kettlebell shop providing workshops, training, kettlebells, books and DVDs.

Top of Page