The kettlebell or girya (Russian: гиря) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The best kettlebells are hollow but cast the same size so that different weights have the same footprint. The kettlebell has become a popular exercise tool due largely to the efforts of strength and flexibility coach Pavel Tsatsouline.
Kettlebells are now manufactured in many sizes, 4,8,12,16,20,24,28,32 and 40Kg. Traditionally they were made in just 3 weights 16kg (1 Pood) 24kg (1.5 Pood) 32kg (2 Pood).
Kettlebell lifting’s official sport is Girevoy Sport, where people compete in the two-arm-clean-and-jerk and the one-arm-snatch. Most reps wins.
The best starting size for for someone regardless of how fit you or if you have lifted before, who hasn’t exercised with a kettle bell is 8kg for a woman and 16kg for a man.
Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.
There is a lot of hype surrounding Kettlebells, ditch that. There is nothing you can’t do with a dumbbell that you can do with a Kettlebell. Pound for pound they are more cumbersome and more difficult to handle than dumbbells. Not necessarily better, just different and interesting. Kettlebells will not turn you into a Spetsnaz over night, but please do enjoy them for the variety they offer.
A word of caution, as with all ballistic lifting, be careful. Kettlebells are potential rotator cuff wreckers, they tend to rotate your arm back during cleans and presses.
YOU WILL DROP THE KETTLEBELL
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