Kettlebells are cast iron exercise weights that are mostly spherical in shape and have looped handles on top. These Russian kettlebells, also known as giryas or giris, are used in fitness and bodybuilding to build muscle and work the cardiovascular system. Many people believe they provide a better workout than dumbbells because of their design, which allows them to provide a different type of resistance than other types of weights, such as dumbbells. Kettlebells are commonly used to perform a variety of exercises. Many of these, such as overhead presses, can be performed with other weights, but others, such as one-arm swings and two-arm swings, are kettlebell-specific.
Design
Because the body of the weight is generally spherical, the kettlebell has been compared to a cannonball with a handle. The majority of modern kettlebells have a flat bottom. On the fronts and backs of some, there are also flat edges. The weight of the kettlebell is frequently displayed on the front.
The handle of a kettlebell can be welded to the weight or it can be one solid piece of metal. Traditional kettlebells, like the ones pictured above, are made of uncoated, unpainted cast iron. However, many modern versions, such as the one shown below, have been partially or completely covered in foam, rubber, plastic, or another similar material. Instead, some are painted.
These surface modifications are sometimes done simply to improve the appearance of the kettlebell, but there are also some practical reasons for them. When bells are dropped or bump into each other or other equipment, a coating can help protect them from nicks and scratches. The coating also acts as a barrier between the abrasive iron and the floor or other surfaces. A coated handle provides a more comfortable grip for the user.
Specialized equipment is frequently used in kettlebell competitions. When using regular kettlebells, the size grows in proportion to the weight. Those used in many competitions, on the other hand, are all the same size, regardless of weight. They can be made of metals other than cast iron, such as steel, and they may be hollow to some extent to achieve the desired weight. They are painted in a color-coding system to aid in determining the amount of weight.
Adjustable kettlebells are also available from exercise equipment manufacturers. This type of equipment allows the user to adjust the weight of a kettlebell by adding or removing pieces from the main body. The pieces are locked into place once the desired weight has been determined. This eliminates the need for multiple sizes and reduces the amount of storage space required.
Sizes
Kettlebells come in a variety of weights and are typically listed in pounds or kilograms, though many are listed in both. They can be as light as 4 pounds (1.8 kg) or even less. Extremely large ones can weigh up to 176 pounds (80 kg). Almost any size in between is also available. 18 pounds (82 kg), 26 pounds (11.8 kg), 35 pounds (15.9 kg), and 50 pounds are all popular sizes (22.7 kg).
Weights are frequently expressed in poods, a Russian unit of mass equal to 36.11 pounds (16.38 kg) that can be rounded off in either pounds or kilograms. A 1-pood kettlebell, for example, could weigh 36 pounds (16.3 kg), 35 pounds (15.9 kg), or 35.3 pounds (16.0 kg). Even if the weights aren’t listed as such, they’ll often be equivalent to multiples or fractions of poods.
Advantages
The design of a kettlebell differs significantly from that of a dumbbell, as shown in the photo below. Because the weight is distributed evenly on both sides, as well as on the top and bottom halves, the center of gravity of a dumbbell is in the middle of its handle. The user’s hand will always be at the dumbbell’s center of gravity if he or she holds it correctly.
A kettlebell, on the other hand, is asymmetrical in that the handle is on top and the majority of the weight is below. Its center of gravity is slightly above the rounded body’s center. This means that when the user holds the kettlebell by the handle, the kettlebell’s center of gravity is always a short distance away from his or her hand — either below, above, or in front of it, depending on the kettlebell’s position. The difference between using a dumbbell and a kettlebell is explained in the video below.
Because the weight’s position changes during many kettlebell exercises, its center of gravity shifts in relation to the user’s hand. To keep the weight balanced and under control, the user must use a variety of muscles. Because the kettlebell’s center of gravity is outside the user’s hand, he or she can swing or lift the kettlebell with leverage. Many kettlebell exercises require the exerciser to use specific muscles to accelerate, decelerate, and stabilize the weight due to the dynamic movements involved.
Kettlebell exercises, according to their proponents, help the body gain functional strength more effectively than traditional weightlifting or many other types of exercises. They point out that the center of gravity of many everyday objects, such as a suitcase or a jug of milk, is not in the handle. Lifting or swinging an everyday object with an uneven weight distribution also necessitates the ability to stabilize and control the object, which kettlebell exercises help the body learn to do.
A kettlebell can also be used for a variety of exercises. Its versatility allows the user to transition from one exercise to the next without having to stop or change equipment. This can help you save time and get a more consistent workout. It allows you to combine different exercises into a hybrid exercise or series.
Exercises
Kettlebells can be used in a variety of exercises to improve strength, endurance, balance, and cardiovascular health. Many of these exercises are similar to those done with dumbbells or barbells, though the shape of the kettlebell allows for slight variations in some of them. A series of movements are combined in some of the exercises.
The exercises listed below are just a few of the many that can be done with a kettlebell. To avoid injury, these should be performed with proper technique and with manageable weights, as with most exercises. A kettlebell instructor or trainer can assist an exerciser in learning proper technique.
The kettlebell swing is the most common exercise with these weights. The exerciser stands with his or her feet slightly wider than shoulder width apart and grips the kettlebell handle with both hands to perform a two-arm kettlebell swing. He or she swings the kettlebell back between his or her legs, then forward and upward, keeping the torso as upright as possible and the arms extended throughout the movement. The top of the swing can be directly above the exerciser’s head or at the exerciser’s shoulder or eye level. The shorter swing — to shoulder or eye level — is referred to as a Russian swing, while the longer, overhead swing is referred to as an American swing.
When the kettlebell reaches its highest point in the swing, the exerciser swings it back down between the legs while keeping the torso as upright as possible, then begins the next upward swing using the kettlebell’s momentum. The exercise is repeated for a set amount of time or for a set number of times. The power for the swing comes from thrusting the hips forward as the kettlebell swings forward and upward, despite the fact that the motion is mostly done with the arms. The following video demonstrates proper Russian swing technique.
A one-arm kettlebell swing is similar to a two-arm kettlebell swing, except the weight is held in one hand. The highest point of the swing in the one-arm variation is usually at shoulder or eye level. This is usually because swinging the kettlebell overhead with one arm can make it unstable and difficult to control. A shorter swing up to eye level is more controllable and thus safer.
Clean: To do a kettlebell clean, the exerciser lifts the kettlebell with one hand from the ground or just above the ground to chest height. The bell portion of the kettlebell is allowed to swing from the front of the arm — the side below the palm of the hand — to the back of the arm as the lift progresses, either by flipping up and over the handle or by rolling around the side of the arm. The back of the exerciser’s forearm is likely to be hit if the kettlebell flips over the top, which can be painful. With practice, the impact can be reduced.
Snatch: Similar to the clean, but the kettlebell is lifted all the way into the air until the arm is extended over the head. This should be accomplished in a single fluid motion. As the kettlebell is lifted above the head, it swings up and over the handle or around the forearm. Exercisers are frequently advised to punch their hands quickly upward as the weight transfers to the backs of their arms, which helps to reduce impact. The following video shows how to do kettlebell snatches as well as a quick demonstration of the kettlebell clean and high pull.
Press: A kettlebell press is a simple exercise that entails lifting the weight from the shoulder and extending the arm fully. During the press, the wrist will usually rotate a quarter turn, with the palm facing inward when the kettlebell is at shoulder height and facing forward when the arm is extended overhead. The bell does not swing or change position in relation to the hand like it does in the clean or snatch. It simply rests against the forearm’s back.
The exerciser lifts the kettlebell from the ground to chest height using two hands. The exerciser keeps his or her upper body as upright as possible while bending at the knees to lift the kettlebell off the ground. The kettlebell does not swing or rotate during the lift. Rather than being kept down and close to the body, the elbows are raised to the sides during the lift.
Long cycle: This classic kettlebell exercise consists of a series of cleans and jerks, with a partial swing in between each clean. With one kettlebell in each hand, the long cycle is usually completed. This set of exercises works a variety of muscle groups and can become exhausting quickly.
The bells must first be cleaned to chest height. They’re then jerked overhead, which uses a quick dip and upward thrust with the hips to help push the weight over the head, unlike the press. The exerciser then lowers the bells to chest height after a brief pause with the arms fully extended. As the cycle continues, he or she swings them down and back through the legs, then forward to begin the next clean.
The long cycle, like most kettlebell exercises, is typically repeated for a set number of repetitions or a set amount of time. Ivan Denisov sets a world record by performing 47 long cycle repetitions in five minutes with an 88.2-pound (40-kg) kettlebell in each hand, as seen in the video below.
The get-up, also known as the Turkish get-up, is one of the more difficult kettlebell exercises. It requires the exerciser to lie down on the floor on his or her back and raise the kettlebell into the air with one hand, then stand up using a set of movements while keeping the kettlebell raised in the air the entire time. When the exerciser returns to the lying-down position with the kettlebell still raised, the movements are repeated in the opposite order. This exercise is performed with one arm at a time in the video below, and the arms can be alternated after each repetition or after a certain number of repetitions or time period.
History and Origins
The exact date, location, and reason for the invention of the kettlebell are unknown. It is thought to have originated in Russia and was known to exist by the early 1700s. According to one theory, it was a type of counterbalance used on scales to measure grain or other types of produce. Workers are thought to have started lifting or swinging these weights as a strength test.
The Russian military developed them by welding handles onto cannonballs and using them to train soldiers, according to a less popular theory. They are thought to have originated from Scottish curling stones, according to some. Others think they originated in ancient Greece, Rome, or Mongolia.
The modern use of the kettlebell as a strength-building exercise equipment began in Russia, regardless of its origin. Its popularity grew in the early twentieth century. The first Russian kettlebell competition took place in 1948, and kettlebell athletics (also known as girevoy sport or GS) became an official sport of the Union of Soviet Socialist Republics in 1962. (USSR).