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Kettlebells are an amazing fitness tool that goes back in history almost 350 years; it appeared in the Russian dictionary dating back to 1704. The Russian giyra was a type of metal or cast iron weight, utilized as a counterweight to weigh dry goods on the market scales for farmers in the 18th century.  They started to get thrown around by strongmen such as Arthur Saxon, the Mighty Apollo and Clevio Massimo in the latter part of the 1800s.  By 1900, the “Father of Kettlebells”, Dr. Vladislav Krayevsky coined the term “heavy athletics”. Being considered the founder of Russian Weightlifting he wrote the book “The Development of Physical Strength with Kettlebells and without Kettlebells”, detailing ways to maximize the human body as a tool for strength. 


The kettlebell by many has been declared one of the best tools for all-around physical development.  The Russian military adopted the use of kettlebells in their tactical training as it promoted strength, endurance, and flexibility.  

By 1948 the sport of Kettlebell was going strong and Kettlebell Sport Lifting became the Soviet Union’s National Sport.  A sport in which Valery Fedorenko brought to North America in 2006, where it started to gain popularity.


With any fitness tool, proper technique is essential when performing a lift which involves weight, and kettlebells are no different.  So what’s so special about a kettlebell compared to dumbbells and other training tools used at the gym? Well the main staple that most of you have heard of, and performed, is the “swing”.  Kettlebell swings engage the hips, glutes, hamstrings, lats, abs, shoulders, pecs and grip for an all over extreme fitness movement.  A Russian friend of mine once said to me, “the kettlebell is unique and is used for general fitness because you can swing it.  You can’t swing a barbell or a dumbbell”. Kettlebells are simple and that is one of the things that I like about them.  


Before you get started, you need to know how to pick the right weight for you. A good starting kettlebell weight for women is between 8 and 12 kilograms and men can aim for a range of 16 to 20 kilos. This is just an average, which means, you can start with a lower weight or move up to the next size based on how you feel and your experience. As with any other workout routine, if any of the exercises feel uncomfortable or cause pain, stop doing them, and consult an expert.  

Kettlebell training can be compared to high-intensity interval training (HIIT) in that the exercises are somewhat aerobic and can be an effective cardio workout. Kettlebell training also involves a high number of repetitions for minutes at a time, or with small breaks. One training session can last just 20 minutes, yet entail a greater intensity of work per minute than most other exercises.  In addition to improvements in athletic performance, training with kettlebells will help decrease an athlete’s likelihood of injury. Training volume associated with preparing for a triathlon, for example, can sometimes result in overuse injuries, muscular imbalances, and joint fatigue. Kettlebell workouts help counteract those tendencies with improved balance, unilateral strength and muscular recruitment patterns. Moreover, it is possible to obtain these benefits with minimal pounding on fatigued connective tissue or ailing tendons. Overall, kettlebells can be used by many different types of athletes to improve their performance.

Lisa Square
Vykon Supplements founded by Lisa Pitel-Killah, Hair Mineral Analysis Expert & Educator, Board-Certified Holistic Health Practitioner, Functional Diagnostic Practitioner, and multi-time Kettlebell Sport World Champion.  Her animal study includes Holistic Carnivore and Equine Nutritionist and advanced Animal HTMA (Hair Tissue Mineral Analysis). Lisa is the host of the Human Optimization podcast and the co-host of the annual HTMA Virtual Summit, bringing mineral education to the masses.  The science of HTMA can identify exactly what your body, or your animal’s body, needs to thrive.  Customize, simplify, and revitalize life with Vykon.


Sue’s background includes being a two sport athlete in University and a member of Ontario Field Hockey team. She completed her CIS eligibility in College for photojournalism following 25 years as a photojournalist. Supporting two daughters through competitive hockey, Sue discovered her passion for Holistic Nutrition and returned to study at the Institute of Holistic Nutrition, graduating with her Certified Nutrition Practitioner designation. She has a strong passion for supporting people through chronic stress. Sue enjoys time on the water, has her Level 1 SUP certification and recently started racing.


Kailan spent her youth on her family farm; from a young age she developed an interest in how the mental and physical wellness of animals can impact their bonding and performance. After improving the health of her equine companions, she has had some pivotal moments resulting in multiple national championship titles. Her inherent passion for health coupled with her degree in engineering has led her on this journey to help humans and animals alike realize the benefits of optimized health.  

Kailan’s goal is to enlighten others to the resources available, aid in resolving root cause of barriers and breakdown misconceptions surrounding poor behavioural patterns.


Yielding over a decade of professionalism in design and entrepreneurship, Grace is in charge of the many multimedia projects at Vykon. With an Advanced Diploma in Graphic Design, her artistic eye and a flair for creativity brings a unique touch to every project she undertakes. When she’s not working, Grace enjoys trying new recipes, watching movies and spending an afternoon in an art gallery.