Marvin King RKC, NCSF, CPT

Thanks for visiting my Dragon Door Instructors page. Take a moment to check things over, and contact me next time your in the Maryland area and want information on Kettlebells. Stay Strong!

WHAT IS A RUSSIAN KETTLEBELL?
A ?kettlebell? or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle.
As the 1986 Soviet Weightlifting Yearbook put it, ?It is hard to find a sport that has deeper roots in the history
of the Russian people than kettlebell lifting.? So popular were kettlebells in Tsarist Russia that any strongman
or weightlifter was referred to as a girevik, or ?a kettlebell man.? ?Not a single sport develops muscular strength
and bodies as well as kettlebell athletics,? wrote Ludvig Chaplinskiy in Russian magazine Hercules in 1913.
In the Soviet times, weightlifting legends such as Vlasov, Zhabotinskiy, and Alexeyev, started their Olympic careers
with kettlebells. Yuri Vlasov who defeated mighty Paul Anderson once interrupted an interview he was giving to a
Western journalist and proceeded to press a pair of kettlebells. ?A wonderful exercise,? commented the world champion
lifter. ?. . . It is hard to find an exercise better suited for developing strength and flexibility simultaneously.?
The Russian Special Forces personnel owe much of their wiry strength, lethal 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.?

WHO USES RUSSIAN KETTLEBELLS?
The extreme kettlebell workout would have remained the exclusive domain of Russian spec ops, had former Spetsnaz
instructor Pavel not immigrated to the U.S. The elite of the U.S. military and law enforcement instantly recognized the
power of the Russian kettlebell, ruggedly simple and deadly effective as an AK-47. You can find Pavel?s certified kettlebell
instructors in outfits such as the Force Recon Marines, the FBI Hostage Rescue Team, and the Secret Service
Counter Assault Team. Once the Russian kettlebell became a hit among those whose life depends on their strength
and conditioning, it took off among hard people from all walks of life: martial artists, athletes, and regular tough guys.
There is no stopping the Russian kettlebell invasion. Men?s Journal called it ?a workout with balls.?
Rolling Stone pronounced Pavel ?The Hot Trainer of the Year? and his Russian kettlebell ?The Hot Weight of the Year.?
?Resistance is futile. You will be assimilated.?

THE KETTLEBELL BODY
Russian kettlebells are not for Kens and Barbies who want to look like ?a collection of body parts.?
K-bells forge doers? physiques along the lines of antique statues: broad shoulders with just a hint of pecs,
back muscles standing out in bold relief, wiry arms, rugged forearms, a cut midsection, and strong legs without a hint
of squat-induced chafing. Kettlebells melt fat without the dishonor of dieting or aerobics; losing 1% of bodyfat a week
for weeks is not uncommon. If you are overweight, you will lean out. If you are skinny, you will get built up.
According to Voropayev (1997) who studied top Russian gireviks, 21.2% increased their bodyweight since taking
up kettlebelling and 21.2% (the exact same percentage, not a typo), mostly heavyweights, decreased it.
The Russian kettlebell is a powerful tool for fixing your body comp, whichever way it needs fixing.
Read 101 Russian kettlebell testimonials and talk to kettlebell lifters on RussianKettlebell.com

ARE KETTLEBELL'S DANGEROUS OR AM I TO YOUNG?
Only 8.8% of top Russian gireviks, members of the Russian National Team and regional teams, reported injuries
in training or competition (Voropayev, 1997). A remarkably low number, isn?t it? Note that these were not regular guys
but elite athletes who push their bodies to the edge. Which does not give you an excuse to lift kettlebells flippantly;
any type of strength training can be dangerous if you use bad judgment. As for the age, at the 1995 Russian
Championship the youngest contestant was 16, the oldest 53! And we are talking elite competition here;
the range is even wider if you are training for yourself rather than for the gold.

WHAT SIZE KETTLEBELL IS RIGHT FOR ME?
RussianKettlebell.com offers 9, 18, 26, 35, 53, 70, and 88-pound kettlebells, designed in Russia and made with pride
in the USA. Kettlebells were designed to give you a super workout with just one or two fixed weights.
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 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. A few hard women will go beyond.

Visit Marvin King at the Bowie Kettlebell Club.