What is a kettlebell?
A “kettlebell” or (girya in Russian) is a cast iron weight that looks like a cannonball with a handle. It goes back centuries and was originally used by strongman and weightlifters.
Why use kettlebells?
They deliver all-round fitness and can replace most exercise equipment. They are compact, inexpensive and can be used anywhere.
What makes kettlebells unique?
The shape and compact size allow for acceleration on the way down with swings and snatches. This “virtual force” is effective for dynamic strength, endurance, muscle building and fat loss.
Who trains with kettlebells?
They are used in competition for max number of reps with a given weight or for strength training for sports i.e. powerlifting, MMA, triathlons and by elite military and law enforcement. It’s never too late to start.
What is the goal of kettlebell exercise?
To develop a foundation by combining swings and grinds in training tension which is strength and power along with relaxation which is speed, endurance, and flexibility. Kettlebells will train our muscles in alternating cycles of tension and relaxation.
Which kettlebell do I use?
Kettlebells come in different sizes and weights and increase in increments of 4 kgs. The recommended weight for each person to train with will depends on their body weight.
A 28 kg bell is used by Men over 221 lbs
A 24 kg bell is used by Men between 150 lbs and 221 lbs
A 20 kg bell is used by Men under a 150 lbs and men over 50 years old.
A 16 kg bell is used by Women over 130 lbs
A 12 kg bell is used by Women under 130 lbs and women over 50 years old
A good rule of thumb is to begin with a kettlebell that is 4 kg lighter than the recommended bell until you can perform a required skill : 5 reps for 5 sets.