R. P. Moroz: Develop Strength—Exercises with Kettlebells [1958]

Exercises with kettlebells are a remarkable means of developing a person’s physical strength and may be used in the training of athletes of various specializations: track-and-field athletes, skiers, weightlifters, wrestlers, gymnasts, rowers, boxers, acrobats, and others. Men in good health, aged 16 to 45, who have previously engaged regularly in dumbbell gymnastics, may train with kettlebells.

Before beginning training with kettlebells, it is necessary to consult a physician and a coach. Complex exercises—snatches, juggling, and others—should be learned from an experienced weightlifter or a weightlifting coach.

For various exercises, depending on the strength of the trainee, kettlebells of different weights are used, from 16 to 32 kg: 16, 20, 25, and 32 kg. It is recommended to begin training with 16 kg. After three to four months of regular training, one may progress to kettlebells weighing 20–25 kg, and after a year to kettlebells weighing 32 kg.

Exercises with kettlebells must be performed in strict sequence. Pure strength exercises should alternate with exercises for agility and with swinging exercises. For example, pressing a kettlebell is followed by throwing up or “snatching” the kettlebell.

It is necessary to alternate exercises for the arms, trunk, and legs. One may train with kettlebells daily for 30–40 minutes. Exercises with kettlebells should ideally be included in a dumbbell-gymnastics complex. It is extremely important to train at the same time each day: during the day, if possible, 1.5–2 hours before lunch, but preferably toward evening, 2–3 hours after lunch.

In warm weather, it is recommended to perform the exercises outdoors or in a well-ventilated room, with the window or vent open. The training attire is simple: trunks, slippers, or a light training suit. For exercises performed lying down, one should have a clean mat. Before beginning kettlebell exercises, it is necessary to perform six to eight dumbbell exercises as a warm-up. If the training is conducted outdoors, it is good to jog for one to two minutes, followed by 45–60 seconds of slow walking.

At first, the exercises should be learned with light kettlebells, so that each exercise can easily be repeated four to eight times. Later, the number of exercises and the weight of the kettlebells lifted may be increased.

Exercises with kettlebells must be performed clearly, lightly, and beautifully, without holding the breath. Difficult exercises should be alternated with easier ones, performing the same number of repetitions with each hand.

After completing the exercises, one must take a rest pause of 60–80 seconds. During rest, breathe deeply.

After training, one should perform six to eight breathing exercises, three to five muscle-relaxation exercises, and walk calmly for 40–60 seconds. Then take a shower—warm at first, and then, after 15–20 seconds, cool—after which vigorously rub the body until red with a stiff, coarse towel. If there is no shower, one should rub down with a stiff towel that has been soaked in cold water and wrung out. After the water procedures, get dressed and rest for 10–15 minutes sitting, completely relaxed.

Training with dumbbells and kettlebells must never become an end in itself; it is only one means of a person’s comprehensive, harmonious physical development.

Exercises with dumbbells and kettlebells must be combined with outdoor activities: skiing, skating, track and field, games, rowing, swimming, hiking, mountaineering, and other sports.

• R. P. Moroz, Develop Strength, Moscow, 1958.

Learn the following old-school, almost-forgotten kettlebell lifts – online! 

Assisted Swing, Assisted Power Clean, Assisted Push Press, Standard Hand-to-Hand Swing, Calvert’s Hand-to-Hand Swing, Vaudeville / Strongman Get-Up, Get-Down / Get-Up, Palm Get-Up, Bottom-Up Get-Up, Swing to Power Clean, Split Clean, Dead Clean, Saxon Press, Strict Military Press, Klein’s Alternating Clean and Press, Bottom-Up Press, Lebedev’s Assisted Snatch, Power Snatch, Imperial Swing-Snatch, Dead Power Snatch, Bottom-Up Swing-Snatch, Modern Goerner’s Chain, Vintage Goerner’s Chain, Hack Squat, Hack Squat from the Bottom, Face-the-Wall Hack Squat, Kettlebell Windmill, Traditional Side Press, Side Press Rack, Anderson’s Half Side Press / Half Military Press, Windmill-Style Side Press, Squat Curl, Standing Curl, Bottom-Up Curl, Swiss Lift, Half Circular Swing, Full Circular Swing, Clockwise and Counterclockwise Circular Swing, Two-Arm Swing with Partial Release, Hand-to-Hand Swing, Palm Catch, Two-Hand Kettlebell Swing Flip, One-Hand Kettlebell Swing Flip, Hand-to-Hand Kettlebell Swing Flip, Palm Press…

Kettlebell VIP: Vintage Iron Power for True All-Round Strength! Old-school lift variations. Forgotten methods. Timeless results. Favorite kettlebell lifts and “secrets of strength” from the Golden Era of legendary old-time strongmen.