Tired of the same fitness routine and want to build your strength while working on cardiovascular health and burning off the fat? Then try lifting one of those colourful metal balls called kettlebells. According to multiple world record holder and kettlebell world champion Sergey Rachinsky, the discipline offers all those benefits and plenty more besides.
The 45-year-old Saint Petersburg native dropped into Bangkok recently to host a three-day kettlebell strength workshop at Base, Bangkok’s newest addition to the fitness scene. The undisputed leader of girevoy, as the weight-lifting sport is known in Russia, Rachinsky holds 12 world titles and seven Guinness World Records including the most 100kg barbell squats in one hour at 520 reps, and the most in one go at 212 reps. His incredible 48kg kettlebell overhead press record is 5,555 times in 12 hours. Now a sought-after coach, he spends most of his time travelling the world holding seminars on kettlebell lifting and strength training at the world’s top fitness facilities.
“It’s always a great honour to welcome a coach that is as recognised and accomplished as Sergey and we’re very proud to have him sharing his knowledge with our trainers and clients” Base’s founder and chief executive Jack Thomas, told XP.
“His feats of strength are simply incredible and, having been lucky enough to train with him a few years ago, I know how inspiring and driven he is.”
Rachinsky took time out from his rigorous schedule to chat with us about his passion for the sport that has been adopted as a workout favourite for gym rats all over the globe including celebrities Jennifer Aniston, Penelope Cruz, Christian Bale and Jason Stratham
Have you always been a sportsman?
Yes, all my life really. When I was seven, doctors discovered that my spine was out of alignment by 25 per cent and told my parents that I needed to stay active to help strengthen the spine and build muscle otherwise I’d have a crooked back forever. So I grew up playing football and swimming. I started going to the gym when I was in my teens and used dumbbells, barbells and other equipment to build my structure. I had another x-ray when I was in my late 30s and this time the alignment was just eight percent.
When did you discover kettlebell?
In 1988, when I joined the army. I stayed in the military for five years, mainly to finish my degree. Then at 25, I decided to become a kettlebell athlete/
What is it about kettlebell that appeals to you so much?
It’s very accessible – at least in Russia. You don’t need much to practise. You can do it anywhere, even in a small apartment or in your kitchen. Also, it has many benefits for your health, and complements your performance in other kinds of sports. Thirty years ago kettlebell was not really a sport. It was still developing and not a lot of people knew about it. A small group friends and I were among the first to get into kettlebell and see the potential of the equipment. I knew even then that it would become popular one day,
How big is it now?
It’s very difficult now to find a country with no kettlebells. The last kettlebell world championship in Ireland last year had 500 athletes representing more than 50 countries around the world. I haven’t seen any kettlebell lifters from Thailand so far but I’m sure once Thai people get to know this sport, they’ll love it and do well. Thais do well in many sports and Thai boxing requires a high level of fitness. Kettlebell should not be too hard.
Can kettlebell be a team sport?
Yes. You can do it alone or with a group. In what we call a relay race, five people have to lift for three minutes. Then the scores of each member of the group are combined. Kettlebell lifting is both an exercise and a competitive sport.
So kettlebell is essentially weight lifting?
Yes. In our daily life we lift things that are much heavier than a five or even ten-kilogram kettlebell – a sack of potatoes, a stack of books or a kid’s school backpack sometimes weigh several kilos. We lift weights all the time but kettlebell lifting teaches you to lift weights properly, to benefit your structure, your core and your muscles.
What are the most attractive benefits of kettlebell lifting?
Kettlebell lifting helps develop pretty much all muscle groups, helps organise your structure and encourages willpower. I know people who have been lifting kettlebells for 40 or 45 years and they are now over 65 years old and still using them for exercise. Anyone can do it and there’s no restriction on age or gender. It’s a great way to keep fit and it’s the kind of the exercise that has very low impact. Muscle pain and injury happen very rarely. I’ve played other sports that gave me more injuries than kettlebell. I torn my Achilles tendon playing basketball and broke bones in MMA fights. I used kettlebells to rehabilitate, to restore my muscles, strength, endurance and fitness. You must start with a trainer though to avoid beginners’ mistakes, the most common of which is to rush into lifting.
Is it a good sport for kids?
I’ve seen some kids start at the age of eight and it’s not a problem. However, I would suggest kids leave kettlebell training until they are 11 or 12 when they have a bit more muscle and better endurance. Kettlebell lifting is not used to bulk you up but it does help with endurance and fitness and that makes it ideal for women who want to be strong and healthy but don’t want to have bulky arms or six packs. We work in long reps, maybe 50 up to 60, per session. It’s not likely that you will bulk up but you will definitely build strong muscles. And once you’ve developed a good body mass, the fat will be burned off, leaving you lean and strong but not bulky. You’ll see a lot of female kettlebell lifters who don’t look like they can lift heavy weights but in fact they can, because after years of training they are very strong. It just doesn’t show.
Does it require a specific diet to get the best results?
I’m one of those people who eats everything – no restrictions. Maybe because I train regularly four times a week, I allow myself to eat whatever I want – chocolate, sweets and occasionally a little dry red wine. I don’t believe in protein shakes, protein bars or any food supplements. I believe in real food. Some of my friends go to the extreme and have very strict diets. Some eat only raw vegetables and plants while others go for the Paleo diet and eat only meat. They all say they feel great. But I eat everything! I’m not saying what I do is best but it works for me.
When was the last time you saw a doctor?
[Long pause] Last time I went to a hospital was when I was still in the army, so about 20 years ago. I think I had a really bad cold. Like everyone I get the odd cold or stomach upset or catch something from my sons but the problem always clears up quickly. Exercise and you won’t remember what the inside of a hospital looks like!
The right lift
>> Kettlebell lifting training will soon be available at Base, adjacent to BTS Thonglor station.
>> Visit Facebook.com/BaseBangkok or call (083) 838 5810.
This source first appeared on The Nation Life.