Russian kettlebells help you build cardio, strength, balance, range of motion and core stability. Russian kettlebell training provides exercisers and athletes of any level with a comprehensive, time-efficient workout. Kettlebell training's rapid popularity increase prompted The American Council on Exercise in 2010 to undertake a study one kettlebell training's fitness benefits.
History
Russian kettlebell training originated in Russia, according to a 2010 report by the IDEA fitness journal. The report says the word "kettlebell" appeared in Russian dictionaries in the 1700s with Russian farmers the earliest kettlebell users. From the farmer's use, kettlebell training spread and by the 1900's the Russian military used kettlebells to evaluate physical fitness.
The Kettlebell
Kettlebells are spherical objects with a flat bottom, they look like bowling balls or as the American Council on Exercise describes them, cannonballs, with handles. The user grasps the kettlebell from a handle attached to the top of the kettlebell. Normally made of iron, kettlebells weigh anywhere from a few pounds to more than 100 lbs.
Benefits
Kettlebell exercise movements are multi-joint actions requiring coordinated use of multiple muscle groups. The IDEA Fitness Journal writes kettlebell training's dynamic movements provide high functional benefits. The American Council on Exercise found kettlebell training a challenging cardio workout requiring very little time. In a 20 minute kettlebell workout the people in the study on average reached 93 percent of their maximum heart and the researchers concluded the kettlebell workout met the criteria for improving cardio fitness and performance.
Exercises
The first exercises to learn are the two arm and one arm swing. These exercises teach the user how to propel the kettlebell from movement in the hips. Once familiar with these basic swinging exercises the user can begin to learn more advanced movements such as the kettlebell snatch and kettlebell jerk.
Safety
Russian kettlebell training safety requires maintaining kettlebell control at all times. The IDEA Fitness Journal says using a weight that is not too heavy is the most important factor in maintaining control. Many kettlebell exercises involve swinging movements. Avoiding injury requires good technique so specific areas on the body, such as the lower back, shoulders or arms are not overly stressed. To learn the form and technique needed to use kettlebells safely get instruction from trained kettlebell instructors and organizations such as the Russian Kettlebell Club, the American Kettlebell Club or the International Kettlebell Fitness Federation.
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