Russian Classic Kettlebell

The Russian Special Forces personnel owe much of their wiry strength, explosive agility, and never-quitting stamina to kettlebells. Soldier, Be Strong!, the official Soviet armed forces strength training manual pronounced kettlebell drills to be "one of the most effective means of strength development" representing "a new era in the development of human strength-potential."

Read about Pavel's extraordinary training in Iron Man magazine, "The Red Zone." Choose PDF* or plain text (HTML). *requires Acrobat Reader. Or get the digital back issue for just $5.98!

The Russian kettlebell replaces all this equipment!

* Barbells * Dumbells * Belts for weighted pullups and dips * Thick bars * Lever bars * Medicine balls * Grip devices * Cardio equipment

Barbells.—Inventive gireviks don't need a ton of weight to provide progressive resistance. We have yet to meet a man who can press an 88-pound kettlebell bottom up. We know 600-pound squatters who cannot duplicate Steve Maxwell's Hack squats with the same kettlebell. On the lower end of the strength spectrum one can do basic deadlifts and squats with the same bell

Dumbells.—The kettlebell can do anything a dumbbell can do at least as well and usually better. For example, the KB provides unsurpassed military press range of motion: it does not restrict your shoulder on the bottom and it stretches it on the top.

Belts for weighted pullups and dips.—Hang a kettlebell on your foot, Russian spec ops style, and off you go.

Thick bars.—Lifting two kettlebells with one hand is a lot more extreme than a thick barbell.

Lever bars.—Lay your KB on the floor and tilt it with your wrist strength or do Russian hammer curls.

Medicine balls.—Thanks to its handle, the kettlebell can be thrown more ways than a medicine ball, save for bouncing it off your six-pack.

Grip devices.—Soap up your hand and swing your kettlebell away. Not for sissies or beginners!

Cardio equipment.—We don't need no stinkin' treadmills! Every endurance stud who has given our kettlebells a try has reported that their conditioning benefits are untouchable.

What is the right kettlebell size for me?

Kettlebells come in 'poods'. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by a few advanced guys and in elite competitions. 88-pounders are for mutants.

An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Some women will advance to a 35-pounder. A few hard women will go beyond.

Choose from: 26, 35, 44, 53, 62, 70, 88 lbs.

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