The kettlebell or girya is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.
By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.
Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions
Benefits of kettlebell training are -
1. Serious cardio without the boredom of hamster wheel (treadmill)
2. It is safe for any age, shape and size
3. Greater fat loss
4. Very different from dumbbells for strength exercise and barbells for strength training.
5. Builds a lean and muscular physique
6. Develop core strength
7. Flexibility without long poses
Kettlebell exercises provide an effective core and cardio workout in less than 30 minutes
Simplify your workout. Instead of having to use several machines or several weights to work all your muscle groups, you do it with one kettlebell.
Kettlebells are a lot harder to hold and work with, so are far less stable to move. Therefore your body has to work a lot harder to move the weight, which means that you will burn more energy (calories), fat and work more muscle, which leads to burning even more energy.
In a nutshell, Kettlebells can be more efficient to use as they can get better results in shorter time.
Kettlebells are more cost effective than machines.
Kettlebells develop power-endurance and strength-endurance.
This is why kettlebell training shines. Do the strength exercises or the power exercises with high reps and develop the two most important qualities for success in sports (as far as conditioning). These endurance qualities will supply you with incredible staying power.
The main advantage of kettlebells is three-fold. One, it’s a compound exercise so it’s hitting a large area in a short amount of time (it also helps strengthen ligaments and joints which helps prevent injuries). Two, it’s an explosive technique so it helps generate speed for the particular movements associated with it, and thus is a nice assistant exercise for quite a few lifts, especially for beginners. Three, you can go lightweight and use it as an intense and diverse cardio exercise. It’s become popular in the last few years is the main reason you hear about it a good bit. Kettlebells develop strength at the extremes of your range of motion- This sounds more dangerous than it is. Exercising this way creates the ability to better stabilize your joints, improves flexibility and enhances mobility.
Kettle bell exercises are a great alternative to the usual exercise that you can do in the gym. These exercises are not only designed to help eliminate fat, they add strength, stability as well. These exercises are also great for realigning the center of the body so that you are in better shape to perform other kinds of exercises.