Guest Columnist: I like having one of my awesome trainers cover my article from time to time because we have such a varied team in regards to interests and style. In this article trainer Ryan Hadley explores the history and philosophy behind Kettlebell training. Enjoy!

Long ago, in a land far away (Tsarist Russia), the first kettlebell emerged from the primordial fire and molten metal. Russians used the kettlebell or "girya" as a counterweight for measuring grains. The villagers would compete with each other and perform stunt lifts with the bells. Russian festivals and circuses would always feature girya lifting. Predecessors of the kettlebell date back at least to ancient Greece where Bibon lifted a 143kg stone with a handle overhead with one arm. In America around the early 1900s, the strongmen and women would lift kettlebells in various ways. In 1948, kettlebell lifting became the Soviet Union's national sport. Competitors go for as many reps as possible with a given weight in a 10 minute set. The other style that developed (besides sport) is "Hard Style". Hard Style is used mainly to develop strength, power and endurance for other sports such as wrestling, boxing, gymnastics, etc. Hard Style evolved in the 1980s Special Ops of the Soviet Union. In 1998, Pavel Tsatsouline, a former SPETZNA instructor, left for America armed with an elite kettlebell training system. I remember the moment, four years ago, when I pulled his book The Russian Kettlebell Challenge off the library shelf. I bought a Kbell a few days later and have been following his instructions to this day.

Kettlebells are now used by elite military units (many taught by Pavel), professional sports teams, and gym patrons of every age, shape and fitness level. They are used to burn fat, increase strength, power, endurance and help the body to move well. Martial artists and other athletes prefer the kettlebell over dumbbells because of the yin/yang tension and relaxation of the ballistic lifts coupled with the prolonged tension of the grind lifts. Bruce Lee said, "There are no wrists in boxing." Same is true for the kbell, which strengthens the wrists by not allowing the extension that bars and dumbbells demand.

Beyond the basics are juggling techniques where the girevic (kettlebell lifter) releases the bell at the top of the swing, spinning the handle in any direction, or tossing it behind the back and catching it in front of the body. Juggling competitions are held mostly in Eastern Europe. They are very entertaining and amazing to watch. Juggling develops precise control, quick powerful grip and total body coordination. The girya can also be thrown in every conceivable way. They will not break if thrown on sand or dirt. The earth will be torn up, though. My old backyard had quite the scar from thousands of impacts! Some techniques like the "windmill" resemble Yoga postures and can improve one's Yoga practice. Some lifts (probably all) develop Zen-like concentration. The "Turkish Get Up", for example, takes the body from lying on the floor to standing with the bell overhead and back down. It takes around 1 minute to complete 1 rep. The body requires more stability than strength to use strength and power safely. The Turkish Get-Up, walking with a bell or two locked out overhead is a tremendous way to work the stabilizer muscles. Almost any fitness goal can be reached using kettlebells. That is why so many elite trainers use them with million dollar athletes and for the men and women who save our world every day.

I encourage everyone interested to try them out by following the instructions of a competent trainer. Know what style you want to practice. Unless you want to compete in kettlebell sport, I recommend Hard Style. I believe it is the safest and most effective for reaching all other goals. What are you waiting for?