Kettlebell Revolution by Chris Lopez Interview

6 Pack Abs Blog landed an exclusive interview with Chris Lopez the author of the new eBook Turbulence Training Kettlebell Revolution on Wednesday 12.34 pm Sept 9th 2009.

This interview covers the basics of why kettlebells are better, who can use them, who are they ideal for, how to get started with kettlebells, and much more. Kettlebells are one of the hottest “new” ways to work out, because you don’t have to go to the gym to get that body you want. Kettlebells can be used at anytime, and anywhere.

Q. Dean B. Hello Chris, thank you for taking the time out of your busy schedule to conduct this interview. Could you first give the readers a little bit of background on the Kettlebell as many of us are new to the subject…Like where it came from and why it’s being used?

A. Chris Lopez. Well first and foremost the kettlebell or (girya the Russian name for kettlebell) is a cast iron weight looking somewhat like a cannonball with a handle. Kettlebells are originally from Russia and have been around for at least 300 years.  I believe early on they were used by Russian strongmen as a strength and conditioning tool and then their practices were later adopted by martial artists and the Soviet military because they got those that used them impressive results in all aspects of fitness (strength, power, endurance and body composition).  KB’s have really only hit the North American mainstream in the past 10 years thanks to some very knowledgeable trainers.

Q. Dean B. Chris from my understanding it seems the Kettle Bell industry has become very popular over the past few years. Are Kettlebells just a trend or are they here to stay?

A. Chris Lopez. I guess the short answer to your question is, NO.  KB’s aren’t the latest and greatest “trend” to hit the fitness industry.  They’re here to stay. Kettlebells will definitely live up to their expectations…better yet, I think they have already for the few that swear by KB workouts and for those who’ve pioneered the modern KB movement.

Q. Dean B. Since Kettlebells are here to stay who are they really for? I have seen many professional athletes using them especially Mixed Martial Arts fighters such as George St. Pierre. Can anyone use them?

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A. Chris Lopez. Kettlebells are for everyone, but I would say that those who want to lose fat and get into great cardiovascular shape would benefit the most.  If you’re a lineman in football, then I wouldn’t give you a KB as your main training tool.  If you were a competitive bodybuilder, then you wouldn’t be using KB’s all that much either.

Kettlebells are for the everyday person male or female, who wants an effective workout solution with out having to spend all the time and effort it takes to get to the gym.  If you notice the physiques of those that train exclusively with KB’s, you’d see that they have very athletic-looking physiques and that they possess strength that is almost deceiving.

The great thing about kettlebells is that the base exercises used all emphasize the same muscles that you would use for regular everyday tasks – squatting using your hips, lifting things over your head, picking things off the ground, etc, etc.  So not only are you “molding” a great looking physique, you’re also creating one that works well and that can stave off common injury.

Q. Dean B. I know you said that KB’s are for everyone but are they safe for beginners such as those who are starting out with weights or weight lifting in general?

A. Chris Lopez. Yes.  In fact, it may even work to their advantage to start lifting with kettlebells because their minds won’t be “tainted” by common fitness/bodybuilding dogma.  Either way though, whether you start with kettlebells or with “regular” weights, you must learn the basics first.

I come from a school where if you can’t handle your own bodyweight, then you have no business with external resistance – dumbbell, kettlebell, medicine ball, anything.  That said, you must master the basics first.  Example: Push-ups, squatting with your hips and NOT with your knees, knowing how to bend forward with out rounding your back and knowing how to squeeze your shoulder blades together without “hiking” your shoulders up.  These are all the basics that beginners should learn prior to training with kettlebells.

Q. Dean B. Nicely put. I do believe that people should master the basics and this goes for anything in life. A lot of women are concerned that Kettlebells are not ideal for their body structure, is this true? Oh and another thing will women become bulky if they train with KB’s

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A. Chris Lopez. No, I don’t think this is true and women using kettlebells will actually get a svelte, sexy, lean look.  Think of a dancer’s body – powerful, yet not overly muscular.

The reason why I like kettlebell training is because a lot of the movements rely on the posterior chain – using the hamstrings, glutes, lower back & abs.  This is important because women have a tendency in being overly quad dominant.  This is because of the way their hips are.  The angle of their femur (their leg bone) relative to their hips is more extreme than men, and thus forces them to use their quads more.  Using hip dominant KB exercises like swings, high pulls & snatches forces them to use their often neglected glutes & hamstrings creating balance and healthier knees.

For both men and women, because we live in the information age, we all spend too much time on our arses sitting in a flexed position.  KB training, as stated above, forces us into hip extension really loosening up our tight hip flexors & quads giving us less back pain and stronger glutes & abs.

Q. Dean B. I agree. We definitely need to move more and get off out butts. How do KB’s compare to typical gym exercise equipment? Like for instance what’s the difference between dumbbells and kettlebells?

A. Chris Lopez. KB’s are versatile and they can be taken anywhere.  In addition to that, you’d need a whole set of different gym equipment to get an effective workout in, whereas you just need a single KB to get a great training session in.

Dumbbells are okay, but awkward for the best kettlebell exercises – and not as effective.
The main differences between a kettlebell and a dumbbell are

1) The way the weight is distributed… and
2) The smoothness of the handle (as opposed to a rough/corrugated handle on a dumbbell, the kettlebell actually has a smooth finish).

So, performing exercises like snatches or swings, where a smooth handle will allow for some natural slide, is a lot easier with a kettlebell than it would be with a dumbbell.

Q. Dean B. Could you quickly let us know the weights that are suitable for women and men to use? How many KB’s someone should buy!? I heard that there were very few weight variables and they do not go up in increments as dumbbells do.

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A. Chris Lopez. Sure. Women should start with an 8kg Kettlebell, while men should start with a 12kg or 16kg. It all depends on their lifting experience and what level they’re at. But, always use discretion if you are a beginner.

I’ve seen KB’s as low as 2kg…although I don’t know how effective that weight would be for anything or anyone. The biggest kettlebell that I’ve ever seen is a 48kg. That’s 106lbs!!! That’s pretty heavy.
To start out, you only need ONE KB. Once you master the movements and enjoy KB training, then you can invest in more. But I tell most people to just start out with ONE.

Q. Dean B. Last but not least can you recommend any beginner workouts for my readers?

A. Chris Lopez. Sure.  First and foremost, you must know how to squat properly (that is how to squat by sitting your hips back).  If you’re not confident with that, then learn that first.

After that, try this workout…
Warm-Up – Rise & Shine, Push-ups, Reverse lunges, stick-ups (10 reps each repeating the circuit twice with no rest)

Workout – Repeat the following circuit 3-5 times resting 60-90s between circuits
1) KB Front squat (aka Goblet Squat) x 10
2) KB Row x 12 per arm
3) KB Goblet Lunges x 10 per leg
4) 1-Arm Military Press x 10 per arm
5) 2-Arm KB Swings x 20

Q. Dean B. Thank you Chris for all that valuable information you shared with me and my readers, I’m sure people will find a new understanding with KB’s. One more thing before we go…where can someone learn more about KB Workouts?

A. Chris Lopez. No problem I am glad to help. As you know I just finished publishing The Turbulence Training Kettlebell Revolution Fat Loss System eBook. So if any of your readers are interested you can join the Kettlebell Revolution by visiting my website.

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