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What is a kettlebell? By wikipedia.org |
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The kettlebell or girya (Russian: ãèðÿ) is a cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool in the United States due largely to the efforts of strength and flexibility coach Pavel Tsatsouline and also by Kettlebell Sport world champion and world record holder Valery Fedorenko. Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements. Kettlebell lifting has been nationally recognized and played throughout the world for decades, and its competitive exercises are the 'Two Kettlebell Jerk' and 'One Kettlebell Snatch'; performed in that order for ten minutes each. The competitor with the highest overall score wins. In recent years, kettlebells have become popular among athletes, especially mixed martial artists and those in the entertainment community. Kettlebells are
purported to help athletes break through
ruts/plateaus, and get their 'core' in top shape.
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Benefits of Russian Kettlebell Training By Denis Kanygin |
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What is a Russian Kettlebell any way? Russian Kettlebell or Girya (Russian) is a canon ball with a handle. Many call them Russian Kettlebells but Russians did not invent the kettlebell. Birth of a kettlebell goes all the way to ancient Greece where Olympians used kettlebells made of stone to sharpen their fitness skills. Kettlebells were also used by Turks and eventually became very popular with European Russians, enduring the transition from Czarist to Communist Russia. Versatility and benefits of kettlebell training did not go unnoticed. Soviet government made kettlebell training a staple in Soviet Sports Training and Military. Russian kettlebells are also very popular with Russian population because kettlebell training is fun, effective, as well as safe. There are many reasons why Greek athletes, Turks, as well as Russians used kettlebells and participated in kettlebell training and sport. Kettlebells are extremely versatile. They can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as quality of life as you age. Kettlebells provide results. Women use to lose inches and gain strength without bulk. Young guys use it to gain muscle and strength. Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost. So many got exactly what they wanted while participating in my kettlebell training that I now guarantee results. You too will get to your goal when you practice with kettlebells. Be consistent and have fun with it! Kettlebells heal pains and aches and restore muscle balance in the body. Kettlebell training is also a great prevention tool that will preserve the balance, strength and functionality. Kettlebell training is so powerful because it uses highly functional movements that often involve full body effort. Kettlebell exercises reveal misalignments, compensations and weaknesses in the body and proceed to fix them. As the body returns to the aligned state, musculoskeletal pain is relieved (Gluckman, 2001). |
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Powerful results come from simple and straight forward kettlebell training. Reason for miraculous results is the high functionality of the kettlebell training. The movements that are involved in kettlebell training generally involve full body effort. Kettlebell training will quickly reveal the weaknesses and weak spots of your body. There is no escape! Kettlebells are easy to learn. Movements are simple and you can start using them right away. Everyone can do it and should be doing it. You don't have to be Russian to enjoy benefits of Russian Kettlebell Training. Kettlebells are fun! No more reason to be in a sweaty gym. Bring your kettlebell to a park and have a workout of your life. Save on gym membership fees and do your training where you love it the most. I do most of my training and instruction outside in the parks. I doesn't get better then that! Kettlebell exercises and movements are simple, fun, unique and you can combine it with other exercise modalities. In my personal training and Workout IQ Boot Camps I use obstacle course training in addition to kettlebells. You can make it as fun as you want it to be. Use your imagination and creativity. Have fun and enjoy the results! Denis Kanygin, CPT, owner of Workout IQ. Denis specializes in chronic pain management, weight loss, postural correction therapy, kettlebell training and fitness. To learn more about russian kettlebell training visit
my website at
http://www.workoutiq.com |
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Kettlebell Exercise Workouts the How and Why By Joe Gagliano |
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With kettlebell exercises you are able to get your heart rate up, more than any machine in a fancy gym, while strengthening and sculpting your entire body. Kettlebell training is ideal if you're after a sleeker and firmer body.
One-Arm Kettlebell Swing - Perhaps the Single Best Exercise There Is. |
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Kettlebell Exercises - A Beginners Guide By Aamir C |
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Kettlebell exercises have the potential to turn your training routine on its head. Fat loss, muscle building and conditioning can all happen simultaneously with balance and stretching ability being improved too -- If you don't have kettlebell exercises in your regime, you're missing out. Now, before getting on to the bread and butter of the article - the exercises themselves - I feel it's important to explain what a kettlebell is. The training tool of choice for the Russian elite forces, kettlebells have been in prevalent in Russian society for a very long time. Shaped like a cannonball with a handle on the top, kettlebells allow for compound movements that work the body as a whole with a large amount of muscles and muscle groups being worked in each workout. |
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When buying a kettlebell, it is important to make sure that you start off with the correct weight. Too heavy and you could risk injuring yourself; too light and your training will suffer. Men who are new to the world of fitness training should start with a 16kg with more experienced athletes opting instead for a 20kg or even a 24kg kettlebell. Female trainers should start with an 8kg weight with more experienced athletes picking up a 12kg or 16kg instead. Unlike dumbells, kettlebells do not increase incrementally in small jumps. This is compensated by variation in the exercises performed. As strength and conditioning is increased, more difficult kettlebell exercises are deployed that push the body harder and further. The first exercise any aspiring kettlebell athlete (or girevek, as they're known in Russia) should learn is the two handed swing. Despite it's relative simplicity, the swing is an amazing exercise as it targets the back, the legs the abs all the while increasing flexibility in the hips and increasing cardio vascular endurance. The swing epitomises all that is brilliant about kettlebell exercises. To perform the two handed kettlebell swing, you should start by placing your feet shoulder distance apart with your toes pointly slightly outwards. The next step is to squat down and pick up the kettlebell gripping the handle with both hands while sticking your bottom out in the air. Next, stand up and swing the kettlebell in front of you, pushing your hips forwards at the top of the swing. Finally, let the kettlebell fall down between your knees while you squat down. Rinse and repeat. It is important to manage your breathing while carrying out the swing. While the kettlebell is rising, the girevek should be exhaling gradually with a sharp exhale at the top of the swing. The girevek should then inhale as the kettlebell falls and swings down between their legs. A simple workout that can be carried out with the two handed swing is as follows: - Warmup for ten minutes, doing a variety of bodyweight exercises. I recommend jogging for thirty seconds, then doing thirty seconds of pushups, thirty seconds of squats and then thirty seconds of ab crunches. Repeated five times at a moderate pace, the body should be warmed up and ready for action. - Alternate between one minute intervals of swings and active rest for twelve minutes, i.e. one minute of swings followed by one minutes of jogging followed by another minute of swings followed by one minute of pushups, and so on and so forth. Active recovery is not supposed to tax the body greatly and should thus be carried out at a moderate to low pace to keep the body active. The next morning after completing the workout, you'll definately feel it! Once you've masted the two handed swing, you can move on to other variations of the swing such as the one handed swing and the DARC swing where the kettlebell is released by one hand in the air and caught by other. Beyond the swing, there are hundreds of kettlebell exercises to experiment with. To get the most out of your training, I recommend picking up the book Enter the Kettlebell! by Pavel Tsatsouline. Good luck in your training! Aamir is a huge kettlebell enthusiast! Check out his blog at http://www.kettlebellexercises.net to find out more about kettlebells and how they can help you!
Article Source: http://EzineArticles.com |
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