The kettlebell or girya is a cast-iron weight that resembles a cannonball with a handle, that is used to perform explosive workout movements that combine cardiovascular, strength, and flexibility training. Mastering kettlebell training can help strengthen your core, add lean muscle, and improve flexibility, but first a proper introduction and lesson are needed.
History
Kettlebettles were originally used as counterweights for Russian farm equipment in the 1700s. Russian farm workers quickly adopted them as their preferred fitness method. Over the years, their popularity spread through out Russia, and in the 1940s, became the country's national sport. Soon not only were Russian powerlifters using them, but so did the entire Russian Olympic team. Only in the last decade has the rest of the world begun using them as part of a fitness routines.
Significance
Kettlebells help to provide a different workout than those performed with free weights or machines. Dumbbells for instance have a tight center of gravity, and utilize mainly the major muscle groups, while machines lock your body into a predetermined path. With their odd shape and often off center mass, the usage of kettlebells requires an individual to use muscles similar to those used in real life situations. The momentum and inertia provided in kettlebell exercises allow for multiple muscles to be stimulated in one fluid motion.
Function
There are three basic kettlebell movements you will need to learn before you are able to perform an advanced kettlebell workout. These movements -- the swing, clean, and snatch -- require you to make use of many muscle groups simultaneously. Even the most basic kettlebell movements provide a full body workout within minutes. As you progress through the more advanced exercises you'll realize why many people find them to be a useful workout tool.
Types
Today kettlebells are sold in a variety of different weights, but traditionally there was only one weight for men 35 pounds, and 18 pounds for women. Often times the weights for kettlebells are in kilograms, and knowing which is which is important. The most common sizes are 4kg or 9lb, 6kg or 13lb, 8kg or 18lb, 12kg or 26lb, 16kg or 35lb, 20kg or 44lb, 24kg or 53lb, 28kg or 62lbs, 32kg or 70lb, 40kg or 88lb, and 48kg or 105lb.
Warning
Think of safety when using kettlebells to keep you from getting injured. Learn the proper techniques before starting a kettlebell routine. Only use weights that allow you to maintain proper form. If you injure yourself, stop immediately and seek medical advice.
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