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. Kettlebells are Russian training tools that have gained popularity as an excellent form of exercise. Unlike traditional dumbbells, the kettlebell’s centre of mass is extended beyond the hand, similar to Indian clubs or ishi sashi. This facilitates ballistic and swinging movements. The bells are made of cast iron and look a bit like bowling balls with handles attached to the top. They come in a variety of weights which are used in a series of swinging movements to obtain a strength and cardiovascular workout.
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 shovelling or farm work. They offer improved mobility, range of motion and increased strength. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously, and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to High-intensity interval training rather than to traditional weight lifting. The advantage to using a kettlebell is that you are able to get both a strength workout and cardio workout at the same time. It makes it very easy to squeeze in a high-intensity, full-body workout in a shorter period of time.
Kettlebells are very effective at helping you reduce your fat. You move through a series of exercises without stopping so your heart rate and metabolism get kicked into high gear as you swing and throw the weight around. Kettlebell exercises are full-body movements which work both the major muscle groups along with the smaller, stabilizing muscles. You can get a full workout, from head to toe, while using the same piece of equipment. The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness.
Kettlebell training has taken the fitness world by storm. In addition to everyday men and women, many athletes from a variety of sports now use kettlebells in their programs. The benefits of kettlebell training are undeniable. There is no better way to burn fat than with a few high rep sets of kettlebell swings, snatches and clean and jerks. Two kettlebells are all that you need to increase muscular endurance, lose fat, and build size and strength. Kettlebells do not take up much space so you can train in your apartment, backyard, garage, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible. Kettlebell training is accessible and practical for all.