What Are The Benefits Of Russian Kettlebell Training?

Russian kettlebells―also known as giryas in Russian―have gained popularity in the fitness industry since the early 2000s. Early strength athletes in the 19th and early 20th centuries used kettlebells to gain total body strength and flexibility that dumbbells and barbells do not help to achieve. Today, kettlebells are used by many health and fitness professionals―personal trainers, strength coaches, physical therapists, martial artists―to help their clients, students or patients attain their goals.

No "Bulking" Up

Most exercises in kettlebell training require you to use your entire body to work rather than in isolation like most gym exercises. Women and endurance athletes would do not wish to "bulk up" will gain strength, coordination and increased joint range of motion without gaining significant amount of muscle mass. Kettlebell training results in neuromuscular adaptation, meaning that more motor units in the muscle fibers are recruited to increase strength, not muscle mass.

Full Body Training

Unlike gym machines or dumbbell training, kettlebell training can rarely be used to train your body parts in isolation. Due to the kettlebell's displaced and unbalanced center of gravity, you need to use your legs, hips and core together to perform various swings and lifts. Also, kettlebell training uses centrifugal force and momentum to produce such movements that machines, cables and dumbbells cannot use.
For example, to lift a 40-lb. kettlebell above your head, you hold the weight in front of you between your legs, and use your buttocks and legs to drive the weight up as you flip the kettlebell over your hand. Then you use your legs and hips again to help you press the weight over your head. Your shoulders and arms should not be doing much work―your whole body is.

Versatility

Kettlebell training combines the benefits of strength, power and endurance training. Some exercises requires explosive force such as the snatch and clean, deadlifts and squat and cleans. Others require muscular endurance (using a lighter weight) such as front and side swings and windmills.
You can also combine kettlebell training with other strength and power exercises with different methods. For example, you can do one set of one arm kettlebell clean and press followed by a set of vertical squat jumps to produce power and endurance. Or you can do a set of front kettlebell swings followed by a power exercise with a medicine ball, such as an overhead throw or ground slams. This method will help you burn more calories in less time, train your body to move in different directions and speeds and make workouts more fun and creative.