What are kettlebells?

Kettlebells are cannonball-shaped weights, typically made out of cast iron, with a single handle on the top.


Kettlebells are very different fromĀ  typical free weights.

Originating in Russia, kettlebell workouts are gaining popularity in the United States as one of the fastest, most-efficient workouts for people of all ages and fitness levels.

What are the benefits of kettlebells?

Any exerciser can benefit from training with kettlebells. Whether you're looking to lose weight or you are an experienced athlete striving to reach the next level - you will see results. Here are just some of the benefits you will experience:

  • Big results from shorter workouts
  • Aerobic and anaerobic workout in one
  • Full-body conditioning
  • Increased strength without increased mass - kettlebell exercisers are lean and toned, not bulky
  • High calorie burn - approximately 600 calories in a 30 minute workout
  • Greater resistance to injury
  • Enhanced performance in athletics and everyday life

What size kettlebell is right for me?

Kettlebells range in weight from 4 kg (9 lbs) to 48 kg (106 lbs) which means that no matter your age, size, or fitness level, there's a kettlebell that's just right for you.

For Men

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.

For Women

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.

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See your instructors in action

Derek Toshner Human TGU

Derek Toshner, certified kettlebells instructor, performs a Turkish Get Up (TGU) with a human instead of a kettlebell. Impressive!

Video 2

Derek Toshner, certified kettlebells instructor.

Derek Toshner, Russian Kettlebell Certification 24 KG Secret Service Snatch Test

Derek Toshner completes 297 snatches in 10 minutes with a 24 kg kettlebell. Watch it here with your own eyes!