Kettlebell training is an increasingly popular form of exercise from Russia. It has been labeled as a miracle cure, a form of training that can make you faster, stronger and completely injury proof. Although some of these claims may be exaggerated, these weights do offer interesting alternatives to traditional weight training and cardio work. Resembling cannonballs with handles, kettlebells differ from dumbbells because of the added need to control and stabilize the weight.
History
The kettlebell has been popularized by coaches and athletes emigrating from Russia, where kettlebell training is a sport in itself similar to weightlifting. However, the kettlebell was also popular amongst circus strongmen. The weight of the bells are traditionally measured in "poods" which are roughly 35 lbs., but today there are intermediate sized kettlebells to help with progression. The kettlebell is popular for it's ability to give you a full body cardiovascular and muscular workout. However, given the complexity of movements involved, you should always seek professional instruction rather than learning from other sources and you should always consult a doctor before beginning training.
Features
The most important difference of a kettlebell over a dumbbell is the degree of instability associated with it. With a dumbbell, the weights are affixed either side of your hand when you grasp the handle, giving you good control of the weight. However, the handle of a kettlebell sticks out above the round metal ball, like the handle of an old fashioned kettle, hence the name. Because of this, the weight is located away from your hand, forcing you to work your coordination to control the steel ball that swings free at the end of your arms.
Swing
The most common kettlebell exercise is the two handed swing. From a deadlifting position with the kettlebell held with two hands between your legs, you drive your hips forward explosively, keeping your core tight and your shoulders sucked back into your sockets as you you allow the kettlebell's momentum to bring your arms to around shoulder height, before allowing the kettlebell to swing back between your legs. This exercise is good for developing cardiovascular and muscular endurance as well as coordination and strength through your hips, hamstrings and back.
Strength
Most kettlebell exercises are not pure strength exercises, but instead emphasize strength endurance, strength through range of motion, power and cardiovascular endurance. However, they can be used for pure strength training even though you usually cannot carry as much weight as with a barbell. Exercises such as the one arm press or the weighted one legged squat, where you hold the kettlebell to your chest and squat low on one leg with the other held out in front of you, are a huge test of pure strength as well as the strength of your stabilizing muscles.
Others
Traditional kettlebell training included competitions, known as girevoy sport, involves snatching, or cleaning and jerking a kettlebell as many times as possible. The snatch is performed similar to an ordinary snatch, with the kettlebell held in one hand between your leg, then swung up by driving through your hips and pushing upwards, flipping the kettlebell over your forearm so the bell is held at full extension above your head. It is a complicated maneuver that increases coordination and endurance in the shoulder and your whole body.
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