A kettlebell, or “girya” in Russian is a type of free weight, similar in function, but not shape, to a dumbbell. A kettlebell is made out of iron and shaped like a cannonball with a handle at the top. Standard kettlebell weight is measured in “poods” -- approximately 36 lbs. -- but other weight increments are also available.
History
Russians have been lifting kettlebells to demonstrate strength, stamina and agility for centuries. The strongest men were revered within the community as protectors and do-gooders. Soviet soldiers trained with kettlebells in the same way American soldiers do calisthenic workouts like push-ups, pull-ups and sit-ups. In 1985, the Soviet United All State Sport Association set down official rules for the sport of kettlebell training. Kettlebells have gained popularity in American fitness settings since the late 1990s, primarily through the work of Russian-American fitness trainer Pavel Tsatsouline.
Benefits
Because a kettlebell is bottom-heavy, it is harder to handle than a dumbbell, which distributes its weight more efficiently. This means that in addition to building muscle mass in large muscle groups, smaller stabilizing muscles are engaged to a greater extent with a kettlebell than other free weight methods. The ballistic movements of the swinging weight improve neuromuscular movement patterns. Kettlebells are a versatile piece of equipment, so you can use them to do a variety of exercises that target different muscle groups and functional movements. Because they are small and compact, they are easy to store and transport.
Function
You do most kettlebell movements either one-handed -- unilateral movements -- or with a kettlebell in each hand -- bilateral movements. Because each side of the body acts independently, training with kettlebells prevents your dominant side from doing more of the work in bilateral exercises and create even muscle tone. Many traditional kettlebell exercises like the snatch, Turkish get-up and swing are full-body exercises, so the different muscle groups work together to lift and stabilize the weight, building size throughout the body.
Suggested Exercises
Bodybuilding.com, a leading weightlifting website, recommends incorporating kettlebell squats, swings, snatches, windmills, Turkish get-ups, military presses, bent-over rows, kettlebell pull-ups and floor presses into your routine. You can also do Olympic-style lifts, such as clean and jerks, powerlifting movements like deadlifts or standard weightlifting exercises like bicep curls, using kettlebells. If you are unsure how to perform these exercises, a number of internet resources provide detailed instructions and instructional videos. A qualified personal trainer will also be able to teach you correct kettlebell lifting technique.
Scientific Finding
Some kettlebell proponents advocate replacing other fitness training with kettlebell training. An often-cited 1983 Russian study found that subjects who did kettlebell training exclusively performed better on pull-ups, broad jump, 100m sprint, and 1K run tests than subjects who trained specifically for these movements, reports On the Edge Fitness. Another 1997 study by the same author found that kettlebells help you build muscle and lean mass at the same time. When slender athletes trained with kettlebells, they increased their body weight by 21.2 percent, while heavyweights decreased their body mass by the same percentage.
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