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Frequently Asked Questions

Q: Are kettlebells a fad?

A: The girya (Russian for kettlebell) first appeared in the Russian dictionary in 1704. Yes, it is a fad. I expect it to be around for another 300 years. But seriously, what does the United States Secret Service, US Department of Energy, various SWAT teams around the country the US Marines, US Pararescue, firefighters around the nation, champion professional fighters, champion powerlifters and hard men and women around the country all have in common? They use kettlebells! I don't think that that the people that guard our Presidents ever did Pilates to get fit for combat, so is it a fad... one I'd sure like to be a part of!

Q: Are kettlebells the ultimate way to train?

A: That depends on your goals. If you want to be a champion powerlifter (bench press, squat and deadlift) then you must perform those exercises with a barbell just like your competition. Barbells, dumbbells, etc. all have advantages and disadvantages but in my opinion the kettlebell upstages all of them due to it’s diversity. You can use a kettlebell to get strong, big, tone, cardio conditioning, flexible, coordinated for sports, etc. Some of the kettlebell exercises are unique and some can be reproduced but nothing can beat the one-stop-shop-efficiency. It takes almost zero space to store when not in use. Use of kettlebells has carry over to other coordinated events such as sports, running, jumping, even barbell and dumbbell training. They are portable and best of all… they are just plain fun to train with.

Q: What about exercise machines?

A: Not all exercise ‘tools’ are created equal. While barbells, dumbbells, bodyweight, sandbags and certain other equipment is on the approved list; machines are almost always on the bad list. Why? Because any strength gained from machines does not effectively carry over to real world strength. You can leg press a ton but that doesn’t mean you will be strong enough to pick up your friend’s washing machine since you only worked your legs in ‘pseudo isolation’ before; but now you must use all of the muscles in your body in unison. Your muscles have to know how to work together and with the assistance of stabilizer muscles. You don’t use stabilizer muscles with machines. Another draw back is that overuse injuries injuries such as tendonitis are more common with machines since the path of the movement has no variation as it would if you were press a ‘free’ weight. Using machines often puts ‘more stress’ on your lower back than picking up a weight off of the floor! While the definition ‘machine’ could be any number of different pieces of equipment there are with few exceptions no machines worth even glancing at. Just say no to wimpy machines and lift like a strong man (or woman).

Q: Are kettlebells dangerous?

A: Only if you use poor form. But then again the same is true with barbells, pushups and even yes… exercise machines. Bottom line is that I have never heard of or experienced a single injury related to kettlebell use; you will not be the one statistic that makes me rewrite this paragraph. Having said that, you need to seek training from a ‘qualified’ instructor. Go to http://russiankettlebell.com/, scroll down and on the left-hand side look for the link for kettlebell instructors. Find your state and look for a certified RKC Instructor in your area. Better yet, I’m a certified RKC Instructor and if you are taking my advice this far you might as well let me teach you to transform your body with kettlebells. If you are in a remote area where there are no RKC Instructors, contact me for other options.

Q: Will I get big with kettlebells?

A: If you wish. I will help you to adjust your training and nutrition so that you will get big. Some people do not want to get big such as military, athletes that need to maintain weight and especially women. By the way ladies, you will not get ‘big’ unless you take steroids and are incredibly disciplined with your training and nutrition; and by the way I will not help you with steroids!

Q: Can I lose body fat with kettlebells?

A: As famous strength coach Pavel Tsatsouline says, “kettlebells will melt fat off of you without the dishonor of dieting or aerobics.” Let’s face it, who likes to spend an hour on the treadmill, stationary bike or elliptical machine? Boring! And it is also not nearly as effective to train that way as it is to do shorter, more intense and more fun, interval training. Interval training with kettlebells will shed the fat off of you, increase your heart’s strength to protect against heart disease and there are so many fun and creative workouts you can do, you will never get bored again!

Q: Do women use kettlebells?

A: Jennifer Lopez and Penelope Cruz to name a few. You might be surprised because of the primitive and ‘hard-core’ look of kettlebells but there are a lot of women using and training kettlebells. And “no”, they do not look butch. Almost half of the kettlebell trainers who got certified when I did were female. There are also several female stars in Hollywood who use kettlebells to get fit before their movies. Women who use kettlebells are pleasantly surprised that not only do they have more fun with their workouts but kettlebells target muscles that most women prioritize, the buns, thighs and stomach!

Q: I've never exercised and am in poor condition, can I use kettlebells?

A: Ask my 58 year old mother who has a history of back pain, osteoporosis and other ailments who FINALLY asked me to start training her with kettlebells. She commented after her first session that her back already feels stronger. It is actually preferable that you train with kettlebells or something like them that is an awkward object because that is what you work with in real life when you pick up the groceries, the child seat, etc. Best to learn how to deal with real life as opposed to some fance machine that makes your body build what I can "dumb muscles." Dumb muscles are muscles that you can't use in any real movements that life puts in front of us.

Q: I heard body weight training was best for Martial Artists/Boxers/Wrestlers is this true?

A: Bodyweight training can be very effective for sure but it has its limitations. There is simply no bodyweight drill that will simulate the effect of lifting a heavy weight off of the floor. And lifting a heavy weight off of the floor is what wrestlers do. Plus it builds strength and power in the core, hips and legs that bodyweight training simply cannot. That strength and power carries over to your punch, kick and believe it or not increases your ability to take punches, kicks, throws and any other punishment. Kettlebells can be very effectively integrated with bodyweight training to achieve a perfect synergy that can’t be beat. By the way, if bodyweight training were better then top fighters such as Frank Shamrock wouldn’t be using kettlebells. Two of the top martial arts strength coaches Steve Cotter (Full Contact Kung Fu Champion) and Steve Maxwell (Brazilian Jujitsu Champion even into his 50s) are big fans of kettlebell training and having met both of these mutants and seen what they can do, I believe every word they say.

Q: If kettlebells are so great why don’t most major gyms have kettlebells?

A: Because most major gyms aren’t so great. Honestly, they are into making money, nothing wrong with that we all are. However, they want you to sign a year contract and then not show up so the gym doesn’t get overly crowded. When you do show up they don’t want to spend money on certified trainers to show you how to lift safely so they invest in machines that require less instruction to use. There are some great smaller local gyms, some that even train kettlebells, where you can get great instruction from a personal trainer who actually cares about you showing up and making progress because they understand that if you find success then you will keep coming back and you will bring friends with you. That is my philosophy by the way, I actually want you to reach your goals and get in great shape… imagine that?! Of course I don’t want to disrespect all trainers at major gyms, there really are some great ones out there and I even know a few of them.

Q: I’m kinda lazy, are kettlebells good for me?

A: Well I can’t help you with lazy, if you want to rot away on the couch watching TV while life passes by that is your business. However, I think that perhaps you aren’t lazy; you just don’t have the right motivation. Motivation makes hard workers out of the laziest of all people. No, I don’t mean Vinny and Guido threatening to staple your tongue to your chin if you miss a training session! I mean that you must have a dream of ‘WHY’ you want to get in shape. If you can see your dream and it has a personal value to you then you will do what you need to do to get there. I can also almost guarantee that throwing around heavy hunks of iron is just plain fun too. Give it a month and you will be hooked!

Q. I am lazy, like to complain and blame others for my problems; am I a fit for your training?

A: Not on your life, go away! I only deal with people who respect themselves and others and am not interested in dealing with personal drama.

Q: I don’t have any time to workout, are kettlebells good for me?

A: Yes, and you do have time it just lies with your priorities. With few exceptions I think most people could sacrifice 30 minutes of TV 3-5 days per week in order to feel and look better. If you want something bad enough you will find a way to make it work. It really is not very time consuming if you train at home with a kettlebell. Going to the gym can be.

Q: What size kettlebell should I start off with?

A: Great question! Typically the average lady will start with an 18 lb bell but quickly progress to a 26. If you are an especially strong female then you can start with a 26 and quickly move to a 35. Most men will do well to start with a 35 lb bell if they are of average strength. If you have been lifting weights for a while and are fairly strong (you can military press a 60 lb dumbbell or bench press over 225 lbs) then go with a 53 lber. If unsure then get a 44 lber. The kettlebell will feel heavier than the same weight dumbbell and will last you a long time so don’t worry about having to buy a bunch of kettlebells. There are tons of ways to manipulate the leverage to make a lighter bell challenging to lift and a too heavy bell light enough to lift.

Q: How can I get training on kettlebells?

A: Another great question. You need to seek training from a ‘qualified’ instructor. Go to http://russiankettlebell.com/, scroll down and on the left-hand side look for the link for kettlebell instructors. Find your state and look for a certified RKC Instructor in your area. Better yet, I’m a certified RKC Instructor and if you are taking my advice this far you might as well let me teach you to transform your body with kettlebells. If you are in a remote area where there are no RKC Instructors, contact me for other options.
One-on-one or small group training is recommended for beginners and from there you can either train on your own, learn from DVDs or attend group training classes.

Q: I own kettlebells but I need help on technique and training programs, where can I get help?

A: Contact me. I will correct any technique flaws, assess your strengths and weaknesses and help you to reach your next goal(s). I will also design a customized training program for you based on your goals, time, sleep, nutrition, stress levels and more. It will be a program built for you. Plus I will maintain weekly contact to ensure you are making progress and will adjust training as needed to ensure success.

Q: I have additional questions, where can I inquire?

A: Email me at brian@bccorefitness.com