The kettlebell, called the girya in Russia, is a cast-iron piece of weightlifting equipment -- a roundish weight with a handle at the top. The weights come in sizes from 4 lb. all the way up to 175 lb. These weights are used to train flexibility, cardiovascular capacity and strength. In Russia, Olympic athletes, martial artists and special forces military men have trained extensively with the kettlebell for over 100 years. Not only do kettlebell workouts improve strength; they also increase VO2 max (maximal oxygen consumption) and heart rate and thus improve cardiovascular health. Russian athletes use different kettlebell workouts to train different parts of the body.
Legs
One of the best kettlebell exercises you can do for overall leg strength is the squat. Stand with feet shoulder-width apart and hold the kettlebell in front of you, up against your chest. The handle should be just about level with your chin. Make a movement as though you are about to sit in a chair, and bring your upper thighs parallel to the ground. Keep the kettlebell in the same position throughout the movement. Keep your knee no farther forward than your ankle to avoid injury. Return slowly to your starting position and repeat.
Shoulders
The upright row is a shoulder exercise that works the entire shoulder without putting too much pressure on the shoulder capsule. Hold the kettlebell handle in a grip with your palms facing your body. Have your arms extended down so the kettlebell is in front of your groin area or a little lower. Raise the kettlebell up toward your chin, and bend your elbows as you lift so your ending position has your forearms parallel with the ground. Return the kettlebell slowly to the starting position and repeat.
Abs
The exercise used to work the abs is called the Turkish get-up. The exercise works your lower back, triceps and shoulders in addition to your abs. Lie on the floor on your back with the kettlebell next to your shoulder. Grasp the handle so the back of your wrist is on the bell and the tops of your fingers are curled through and over the top of the handle, facing the ceiling. Extend your arm straight up and hold that position as you get to your feet. You may use your other hand to help you get up, but don't use anything else for support. Be careful not to let the bell drop on your head. Return the kettlebell to the floor and start again.
Back
The renegade row exercise works your entire back, as well as your biceps and abs. Put two kettlebells on the floor in front of you. Get into a push-up position and put your hands on the handles, with the back of your hand facing the ceiling. Widen your stance and, bracing yourself on your left arm, bring your right arm up, holding onto the bell, in a row movement. Lower the right arm to the floor and switch your weight to your right arm to row the left arm as you did the right.
References
- "The Russian Kettlebell Challenge"; Pavel Tsatsouline; 2001
- "Enter the Kettlebell!"; Pavel Tsatsouline; 2006
- "Kettlebells for Dummies"; Sarah Lurie; 2003
Member Comments