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The
Kettlebell is one the oldest and newest pieces
of strength training equipment that you'll come
across in weight training these days.
What
do I mean by that?
The
Kettlebell has been around for a LONG time (the
first mention of the Kettlebell in history is
in a Russian dictionary in 1704!).
But
the Kettlebell is also one of the "newest"
pieces of training equipment as it's been rediscovered
by trainers looking not only for a competitive
edge, but for unique ways to build strength and
fitness.
What is a Kettlebell?
For
those not familiar with Kettlebells, it is basically
a cast-iron weight shaped very much like a kettle.
The weight is on the bottom with the handle on
top. This makes the application of resistance
FAR different than that of the standard dumbell.
Kettlebell
training can provide an excellent total-body workout
using movements that cannot be duplicated with
standard dumbells or barbells, though you can
perform many of the common dumbell and barbell
exercises with the Kettlebell. At the end of this
review, I will include links to some excellent
Kettlebell-related sites if you're interested
in more information on Kettlebell training.
What is the "KettleStack?"
In
a nutshell, the "KettleStack" is a "do-it-yourself"
Kettlebell. Like "do-it-yourself" dumbells
of the same idea, you can add and remove your
own weights to build your own Kettlebells. The
"KettleStack" is, at its simplest, a
thick plastic handle with bolts to slide your
weight plates on. It's an elegant design and simple
to use!
What Are The Advantages Over
Regular Kettlebells?
The
main advantage to this piece of equipment over
a regular Kettlebell (which is a single, solid
piece of cast-iron) is price. For the price of
a small, single, standard Kettlebell, you can
get two "KettleStacks" and make a far
wider range of Kettlebell weights.
The
next advantage is storage. In the same space you
could store two regular Kettlebells (or dumbells),
you can store the "KettleStack." This
makes it ideal for space-limited settings. In
fact, the "KettleStack" offers a further
advantage in that its much lighter weight means
you can store it almost anywhere!
The
third major advantage lies in your ability to
change weights with it. For example, you can use
it with as little weight as you want (even 5 to
10 pounds) or as much weight as you can fit on
it (four Standard plates fit easily on the model
I tested - with 25 pound plates, this would give
you a 100 lb Kettlebell). This makes it far more
versatile than the standard, one-weight Kettlebell.
What Are The Disadvantages Compared
To Regular Kettlebells?
The
"KettleStack," while being extremely
cost-effective and adaptable, does have its disadvantages.
As
with adjustable dumbells, it takes time to change
the weights to make your Kettlebells. This process
is fairly simple and reasonably quick but, generally
speaking, you'll probably want to stick with the
same weight for most of the sets of the particular
exercise you're using them with.
The
second thing you'll need to be aware of is that
you'll need to have your own Standard (small holes
in the center) weight plates in order to use the
"KettleStack." This shouldn't be a big
problem as weight plates can be found relatively
cheaply at most sporting goods stores or even
garage sales.
Is the "KettleStack"
an Effective Alternative To Regular Kettlebell
Training?
In
order to fully gauge the effectiveness of the
"KettleStack" compared to regular Kettlebells,
I made a "KettleStack" with 25 pounds
and held it in one hand. In the other hand, I
used a regular, solid 25 pound Kettlebell. This
allowed me to make a direct "hand-to-hand"
comparison while doing a number of Kettlebell
exercises. The weight and balance were exactly
the same, allowing for a very direct comparison.
When
doing single-arm exercises, I did one set with
the "KettleStack" then one set with
the regular Kettlebell.
Here's
what I found:
The
"KettleStack" performed very well and
very comparably on the majority of the Kettlebell
exercises that I did. With few exceptions, I found
I couldn't feel any significant difference in
the quality or effectiveness of the exercises.
I did
notice a difference when doing exercises where
the Kettlebell comes in contact with your body
during the exercise (for example, the overhead
Kettlebell press for the shoulder). The difference
in the construction did change the mechanics of
the exercise somewhat but not enough to make it
uncomfortable or ineffective - it still performed
quite well. This difference in feel becomes more
apparent as you use larger weight plates with
the "KettleStack."
It's
interesting to note that there were actually exercises
where the "KettleStack" performed BETTER
than the standard Kettlebell! The prime example
of this was the Kettlebell curl. When curling
a regular Kettlebell (performed essentially like
a regular dumbell curl), the ball section hangs
down until, at the top, it rests against your
forearm.
When
using the "KettleStack" (I used four
10-lb plates in this test), the greater size of
the plates contacted my forearm earlier in the
up phase of the movement, adding excellent leverage/resistance
to the top half of the curl that can't be duplicated
with the dumbell or regular Kettlebell.
This
extra resistance resulted in tremendous, continuous
tensiobn on the bicep through the full range of
motion of the curl.
So
is the "KettleStack" an effective alternative
to regular Kettlebells?
The
answer to that question is a qualified "yes."
It's a very effective alternative though it does
have a few characteristics that may change the
way you work with the "KettleStack"
compared to regular Kettlebells.
Conclusion:
If
you're interested in giving Kettlebell training
a try, the "KettleStack" is a very cost-effective,
space-saving alternative to solid Kettlebells.
You will be able to perform a wide variety of
Kettlebell exercises without any problem.
All
in all, the "KettleStack" is a very
good piece of equipment for what it sets out to
do and would be a valuable addition to a home
gym or simply for someone looking for some basic,
versatile equipment to work with at home.
Bottom
line: it's good equipment and well worth the price!
Click
here more information on "KettleStacks"
or to purchase a pair for yourself.
If you're interested in more detailed information
on Kettlebell training, I highly recommend the
following sites:
http://www.bodybuilding.com/fun/bbinfo.php?page=Kettlebells
http://www.dragondoor.com/articler/mode2/Kettlebells
http://www.mikemahler.com/articles.html
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