So what exercises - Kettlebell/Grip

I was going to put both Kettlebell (KB) work and Grip work in the same post.  Partly because some of the KB exercises I do are done with the dumbells, so this is nothing new.  And partly because I believe that using the KB is also a tremendous way at working your grip. But grip is such a big topic, I will give it it's own post.

KB's have become very fashionable in recent years, but they have been used for years, and I mean more than 100 years!  Most people say they originated in Russia, but I have read a few different ideas, so I don't know.  But check out some of the strongmen from early 1900's.  They are playing around with what appears to be massive KB's but I am unsure if they were referred to KB's back then, or just 'Iron Balls'.

As I said above, all the Dumbell exercises I do, can also be done with the KB, but there is also a few more exercises I like which work better for me with KB.  These include;

Snatch
Woodchop
Figure 8
Swing (both one armed and two armed)

The other benefit of KB work is that is smacks your cardio.  If you are familiar with Girevoy Sport (GS), you will understand.  GS is hugely popular in Russia, and it involves 10 minutes (each) of straight work in double press, snatch and double clean and press.  You score based on total reps, but you are unable to put the KB down during the 10 minutes.  Just holding on to two KB's for 10 minutes is hard enough, let alone throwing them around as well!  The weight of the KB varies depending on age/gender, but I believe that currently, the top level guys who do GS are working with a 40kg KB...Madness!

The oldtime strongmen used very heavy KB looking objects, and one of the favourite exercises for a lot of them was the 'two hands anyhow'.  I don't do this myself, but essentially it was an exercise to see how much weight you could get over head lifting two objects separately.  Usually involved a bent press with one object then grabbing the other object and doing a modified clean and jerk.  Sounds confusing, google it.

The takeaway point from this post...don't think that KB's a new, and don't think that just because they have become popular that they are new fad.  This kind of thinking might stop you from having a go, and believe me, KB's used properly make you fast, strong and fit!