Russian Kettle Bells!

[poncharetta]

Anyone on here use Russian Kettle Bells?

I dig them! Tone fast, build immense strength and pain free post-opp back, finally after four years.

Who else uses them . . . anyone? If so, why? What attracted you? How do you get on, what regime do you use??

[ChrisG]

Not come across these before so went to have a look. What is the difference between them and dumbbells (apart from the shape and handle that is)?

[poncharetta]

Ooh, you'll be sorry you got me started Ruth, lol!
The dumbell is placed centrally in the palm of the hand so it remains within the body's centre of balance. The RKB however often rests on the forearm even though it is held in the palm of hand, so it's weight is off centre when it comes to the body's centre of balance. That means that every move requires the body to work as a whole to stabilise your core and control the bulk of the weight of the KB. So ultimately it's a whole body workout as opposed to the isolated specific muscle group exercises you get with dumbells.
Also, the moves can be very dynamic, especially the 'swings' so the whole body is driving the weight, not just the arms / shoulders but the propulsion of the hips and pelvis are heavily involved too. Thigh strength and core stability is where it's at, the rest comes from there. Good form must be executed throughout, if you feel the exercises in the back you are incorrectly positioned , the moves should be felt in the thighs - the hamstrings, oh yeah!
Some of those who have worked with static weights / dumbells etc are quite anti RKB and vice versa. I think horses for courses! I am pain free, stronger and leaner than I've felt in years and it's all down to my small but powerful kettlebell.
Plus used correctly they don't increase bulk on the female body, they burn fat and create a slim, toned physique.

[ock]

Benny&co used them once and b*ggered her back, she hates them

I do loads of weights, I do them to shape and build muscle so not done kettles, like you said, horses for courses

[ChrisG]

I do dumbbells myself - 3lb, 5lb and 10lbs; low weights and lots of repetitions to tone but not build muscle mass (not attractive on a woman imo)

[ock]

I do dumbbells myself - 3lb, 5lb and 10lbs; low weights and lots of repetitions to tone but not build muscle mass (not attractive on a woman imo)

you wanna get on to some 50lb ones Ruth, curl those babies up and you`ll soon have monster guns and hosepipe veins

[ChrisG]

I do dumbbells myself - 3lb, 5lb and 10lbs; low weights and lots of repetitions to tone but not build muscle mass (not attractive on a woman imo)

you wanna get on to some 50lb ones Ruth, curl those babies up and you`ll soon have monster guns and hosepipe veins

Exactly why I dont

[ock]

don`t worry, you`ll never get that big Ruth, you don`t produce enough testosterone, that`s why big female bodybuilders have to take roids to grow

[wendy]

My son-in-law used them and tore his tendons in his shoulder.
He is a fitness fanatic runs iron man etc and they still got him !

[poncharetta]

What a mixed bag!
Ruth I agree, women don't look good ripped.
I did ladies boxing for a while about 12 years ago and it I built up so fast up top I felt like Mrs. Atlas!! It was horrible. Gave it up purely because of that really, it was a great workout though.
I worked on a livery yard for 8 years and am used to really using my body but after the back opp I spent four years thinking I was never going to get back to any useful level of fitness until I found the KB! They were recommended by a lady who regularly dislocated her shoulder, those and Indian Clubs. Now she has no problems with her shoulders.
I started with an 8kg KB and I think it's time to move up because now I'm swinging it round like it's a tea bag!
I'm triangular anyhow, got my dads physique instead of mums, great, so keeping my upper half toned and in proportion feels good.
Ha ha Ock, 'Guns' . . . you bloke!

[Benny&Co]

Hey Ponchy and co

Ock is right I'm afraid - I think kettlebells are evil

I was doing really well with my gym and fitness and just thought I'd try something different.

I'd seen folks doing the kettlebell class and it looked so blooming easy - not for me though I felt it immediately in my lower back.

Nearly three months on and I'm still not right.

At first my physio thought I had a disc bulge from L345 to S1 along with muscle spasms in all these areas, but now it seems I managed to rupture the muscles and tendons around my sacroiliac joint (left pelvis).

Whilst it's not nearly as bad as it was, the pain comes and goes and sometimes is horrendous.

I've never ever had anything like this before, not even when I managed to break my foot.

All I can say is, please please please be careful Ponchy and anyone else who's thinking of doing a kettlebell class. Make sure you warm up properly and that you have a decent instructor who shows you how to do it properly. I'm curious that you've had a back operation, what did you have done?

My physio has said it can be good for building core strength - if done correctly - but that for my posture/back she would not recommend it for me - she said I have a natural hyper-extension of my lower back, ie a nice arch and I'd make a good gymnast apparently!!

I have a friend at work and like you Ponchy she loves it just not the one for me I'm afraid!

[wendy]

Even with expert advice you have to be very careful.
My son in law was on a course to teach others how to work with them

[Benny&Co]

Yes after what happened to me Wendy, I do wonder what 'training' the bloke had at the class that I did.

I'm going to write to the gym at some point, even if only to get better training for the instructor and to prevent what happened to me to somebody else.

[poncharetta]

Blimey Benny&co, sounds like you did yourself a right mischeif!!
I had back problems ever since I was young. Did lots of power yoga through early to mid-twenties, then found out I was hyper-mobile which is why I was so good at yoga but stretching all the wrong bits
Vaulted for a few years (gymnastics on horseback) and took up pilates. Quite interested in physio, muscle memory and re-training because I wanted to stay as fit as possible and symmetry, core stability and spinal stacking has figured alot in my riding. Always been strong for my size, lifted way more than I should have for years .
Fell off my horse five years ago and knew the minute I hit the deck that it was bad news.
Ruptured two discs L4/5 and L5/S1. The lower was probably done around the age of ten according to the specialist, hence the 'always bad back'! The higher disc had ruptured and slid backwards, sidewards and down. Stated to lose use of my left leg, walked with a stick. Had discectomy and hemi-lamenectomy and fusion of the facet joints. Has been the comfiest back I've known since the opp although flare-ups were very common every couple of months but now maybe just three times a year.
I follow the 'feel it in your hamstrings not your back' mantra for the kettle bells to the letter. Through talking to others over the years and making my own deductions, it seems weak backs are so often cause by weak thighs. Are you good at your squats??? Obviously core is a fundamental part too. Also 'weight in your heels' for any bending work is helping to keep me right.
I did get a KB video and that bu*****d me up for weeks!! NEVER again! Too fast, too intense, I couldn't execute proper form so hurt myself. Back to my book and the lovely Lorna Kleidman. I think it pays to know and understand your own body before embarking on these things. I guess knowledge of spinal alignment and bio-mechanics has helped me too.

[poncharetta]

P.S. Lucky you having a nice arch in your back I think it is such a feminine shape and one that I sadly lack . Perhaps that's why the KB work for me??
Get them to give you some Diazepam for those muscle spasms if they haven't already!??
I ended up on morphine and diazepam for a month or so before surgery because my body just couldn't take the pain anymore, (spontaneous sobbing due to the nerve pain and spasms that bent me to one side). I'd been trying to get the NHS to take me seriously for three months!
I have a great fondness of diazepam now
Set off great spasms couple of years ago trying to dig allotment, diazepam had it sorted within two days. LOOOOVVVEE that stuff but have no secret stash anymore