The girya or kettlebell has recently become a popular tool in fitness industry. A cast-iron weight that resembles a cannonball with a handle, kettlebells are used to perform explosive workouts that combine strength training, cardiovascular fitness and flexibility training. Kettlebell users claim that it offers an individual the chance to perform a whole body workout in a short amount of time and can help strengthen your core and improve flexibility.
History
In the 1700s kettlebells were used as counterweights for Russian farm equipment. As Russian farm workers began working with them they became a favored fitness tool. The kettlebell's popularity spread throughout Russia, and by the 1940s, lifting them would become the country's national sport. Soon Russian power lifters were not the only ones using them the entire Olympic team, military and special forces began training with them. In recent years, various athletes and public personalities have helped spread their popularity.
Function
A kettlebell workout offers a different workout compared to machines or free weights. When you work out with a machine you are forced to move in a predetermined path of travel, and dumbbells have a tight center of gravity and mainly utilize the major muscle groups. Kettlebells, however, are odd shaped and the mass is often off center, requiring an individual to use muscles that mimic real life situations. Due to the momentum and inertia created during use, a kettlebell works multiple muscles.
Exercises
Before performing advanced kettlebell workouts you must learn the swing, clean, and snatch exercises. All three of these movements work many muscle groups. The most basic of kettlebell movements may provide a full body workout within minutes.
Sizes
Traditionally kettlebells were offered as 35 lb. and 18 lb. Today the widespread use of kettlebells has evolved into a variety of different weights. It is common for the weights of kettlebells to be listed 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.
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