The benefits of the ketllebell PDF Εκτύπωση E-mail
 
altWhat is the Russian Kettlebell?
Until recently it was believed that it was nothing more than an old type of dumbbell. A cannon ball with a handle. A retro type of training equipment that could be seen in faded black and white photos of old time strongmen.
Only those that lived and trained behind the iron curtain of the old soviet block were really familiar with it and enjoyed it’s truly magnificent power.
For years it was the favorite training tool of the Soviet army, special forces, Spetsnaz, as well as the truly legendary soviet Olympic weight lifters.
It was also a staple on the training of all combat athletes. Boxers, wrestlers and Sambo fighters. All used it and continue to use it for it’s tremendous benefits in power, endurance and work capacity.

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Fedor  and Alexander Emelianenko favors kettlebell training
for improving his strength and endurance


Since their introduction to the US by ex Spetsnaz Physical Training Instructor  Pavel Tsatsouline, kettlebell training have increased tremendously in popularity and  they’ve effectively become an international sensation.
Even celebrities like Sylvester Stallone, Jennifer Lopez, and Matthew Mcconaughey started using them.
Professional sports athletes, NBA teams like the Boston Celtics, NFL teams like the San Francisco 49ers and Tennessee Titans, military and security organizations like the US Marine Corps and the US Secret Service, they all starting using kettlebells, enjoying the benefits of this incredible training.


Kettle bell lifting can greatly enhance athletic ability, building tremendous strength, endurance and work capacity levels. It has also many other great advantages:
  • Kettlebells are highly portable and very versatile. You can actually carry it with you in the car, train outside or at home. It doesn’t need space and  you can literally train anywhere. One kettlebell is a gym on it’s own.
  • It is a highly efficient tool. It will literally teach your whole body to produce power. You will learn how to use all the musculature in your body in a very efficient way. You will learn how to control your own movement. Unlike machines that force you to train in a reduced range of motion causing or intensifying existing problems, kettlebell training will train you to the full range of motion, increasing your athleticism and offering total body strength and conditioning.
  • Displaced center of mass. The difference between the kettlebell and the dumbbell is that the kettlebell offers a displaced center of mass. In the dumbbell the center of mass is actually within your hand, in the kettlebell, it is outside. This is why a kettlebell will feel much heavier than a dumbbell of the same weight. Moreover the destabilized environment that it creates, forces the stabilizing muscle of your core to work during the exercises giving you tremendous core strength. Try doing the same exercises with a dumbbell and a kettlebell of the same weight. You will immediately notice that the same program will feel much more difficult with the kettlebell than with a dumbbell. Also the displaced center of mass makes explosive drills like cleans, snatches and Jerks much more difficult.
  • Ability to move the weight in all 3 planes of motion, providing all around functional strength. Kettlebell exercises strengthen the joints, gives you the ability to decelerate the weight and through the explosive movements gives you superior force production.
  • The relaxed power of the kettlebell technique will teach your body to explode, relax and explode once again in a flowing and efficient way. This ability is invaluable for sports performance. The more efficient an athlete is at the tension relaxation cycle the better he will perform. It is a very important ability that really distinguishes the good athletes from the mediocrity, especially on the combat sports. They also improve work capacity enormously. Traditional Kettlebell sport 10 min test is a fine example. Trying to improve your numbers in the snatch, jerk or long cycle clean and jerk, in 10 min time frame is by definition a work capacity training. You learn to produce more work. This is very important in combat sports. If you have the ability to produce more work than your opponent in the round, you have an advantage over him, provided that you are technically close.
  • Kettlebells are ideal for fitness enthusiast too. Try them and you will see for your self that your power, strength, speed, stamina, cardio, muscular endurance and metabolism will skyrocket. You athletic performance will increase and your appearance will certainly reflect that. Instead of just training for appearance, you will be as strong as you look and your physique will be chiseled to that of an ancient Greek god.

In Russia, kettlebells was the training tool of choice for serious strength athletes for centuries.
If you wand to really reap the benefits of kettlebell training seek instruction by a true kettlebell coach, one that can really guide you to the true potential of this amazing tool.
I have been lifting kettlebells for years, and although I had great results, when I met my coach, Pantelis Filikidis I had a true epiphany as to what the human body can achieve under expert guidance.
The strength and power that I witnessed was unlike any other I have ever come across not only in my Country but also in my countless journeys.
It was not only his personal fits that were absolutely jaw dropping. It was also his uncanny ability of recognizing true natural talents and producing world champions.
He has personally trained over 40 World Champions in Kettlebell Lifting, Powerlifting, Arm-wrestling, and Wrestling.
Abilities that have been recognized by the best, and led many coaches from all over the world to come and visit him and the Greek kettlebell club.
Numerous times world champion himself with more than 20 world records under his belt, Coach Filikidis is a distinguished member of the World kettlebell federation and is considered a true legend in the sport both as an athlete and a coach.
World renowned kettle bell strength and conditioning coach Steve Cotter (www.fullkontact.com) wrote to his blog recently regarding the certification course that was held by coach Filikidis' student, World champion Valery Fedorenko in the Greek kettlebell club:
“Simply put, Coach Filikidis gym in Greece may be THE most serious place of training anywhere in the world. Big statement, yes, but if you are fortunate to register for this course, you will see for yourself. When I visited the gym last year, it had an inspiring and profound effect upon my and what is possible to achieve with the human body!”


If you want to experience the true power of the kettlebell. Seek and learn by a true professional. Do not settle for mediocrity.
Do not miss the opportunity to train with a legend.
Train with the best.


Antonis Kaniaros
GREEK KETTLEBELL CLUB