Some interesting Kettle Bell facts – Interview with Jason Dolby (With thanks to Mike Mahler)
December 14, 2009
Do you think kettlebell training is a fit for everyone or is there a particular type of trainee that will get the most benefit?
The type of trainee that will benefit most from kettlebell training is anyone who is interested in decreasing risk of back injury, gaining true strength, increasing stamina and burning calories. During dynamic natural human movement, the kettlebell becomes a loaded extension of the body. This is exactly why chiropractors and physical therapists are now gaining interest in the role kettlebells can play in rehabilitation. The hand to hand swing alone could potentially prevent millions of serious back injuries nation wide. Whether an athlete or an office manager, a chef or a deckhand, I believe that almost anyone can benefit from kettlebell training. Individuals with unsafe kinetic chain imbalances and who are in desperate need of neural re-education may have better success by initially holding off on kettlebell training and seeking more appropriate methodologies.
There is a debate on the merits of various applications of kettlebell training. Some argue that the sole purpose of the kettlebell is for work capacity and that kettlebells are made for jerks and snatches. Others argue that kettlebells work great as a weight training implement. What is your take?
I say there is nothing to debate about. Kettlebells can be used to prop your door open, tie your dog to, flatten aluminum cans, display your favorite magnet, drive in a nail when you can’t find the hammer, or to enter the house when you can’t find your key. Use the kettlebell for whatever you want! Ask yourself what your goal is with the kettlebell, then make the appropriate decision in how to achieve your goal. If you want bigger biceps, then do preacher curls with it. If you want to do more consecutive jerks, then do more consecutive jerks. Do whatever you like with the kettle, just know what your objective is first. If someone is using kettlebells differently than you are, it doesn’t mean they are wrong, their goals may just differ from yours.
What are some common mistakes that people make with kettlebell training?
Some of the most common mistakes that I see people making with kettlebells involve the incorporation of slow speed into very dynamic exercises. For example, if it takes someone 10 seconds to do a swing or a snatch, 5 seconds up, 5 seconds down, they are missing the boat. They are also putting themselves at risk of injury. Kettlebell swings and snatches are very dynamic movements and if they are slowed to a crawl, undesired stress will be immediately placed on the joints of the shoulder and lumbar spine. Move the bell quickly to the top of the exercise, and please, let gravity do it’s job on the way down. Another big mistake I see kettlebell lifters making is trying to make somebody else’s rack position work for them. Try finding a position that works best for your body type. This will allow you to conserve more energy by supporting the kettlebell with your passive structures, not your active ones. This will yield more repetitions and/or more weight to be moved.
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So the Kettle Bell – EVEN the lightest ones are a great device to great training in a minimal time frame.
Why is this? What is the formula? The theory is due to the speed of the movements as such, it creates a force much higher than the weight you are holding. Perhaps two and a half to three times the actual weight of the bell.
Since force equals mass time acceleration; the ‘virtual’ force one uses throwing through your upper body is much, much greater than anyone realizes.Your body doesn’t distinguish between force that comes from heavier weights(more mass) or more speed (acceleration). Force is force. Producing, reducing and re-directing that force totally transforms your body, especially arms, legs and bums, shoulders and back.
One must use the right tool for the job and if one uses too heavy a bell the forces are actually lower than if the right size bell is used. Swings, snatches and cleans must be done crisply and with power or the bell is too heavy. Kettlebells are truly a force magnifier if there ever was one.
