Best Kettlebell Exercises – Part 1.
What is a Kettlebell?
A Kettlebell or gyria is a traditional Cast Iron weight that looks like a cannonball with a handle. Kettlebells first appeared in the Russian dictionary in 1704. Any weight lifter or strongmen are referred to as girevik or a ‘kettlebell man’ in Russia. Russian Olympics weight lifting legends such as Vlasov, Zhabotinskiy and Alexeyev started their Olympic career with old fashioned Kettlebells. The Russian Special Forces personnel owe much of their wiry strength development, agility and ‘never quitting’ stamina to kettlebell training.
Training with Kettlebells
“Exercises with kettlebells enable one to quickly build strength, endurance, achieve a balanced development of all muscle groups, fix particular deficiencies of build, and they also promote health.” (Gomonov, 1998)
A study done in Siberia by Shevtsova (1993) revealed some interesting facts about the effects of kettlebell training on the heart. Seventy-five gireviks with three to five years of experience were studied. A long-term decrease in the heart rate and the blood pressure was recorded. The average resting HR was recorded at 56 beats per minute, the BP 110/70 in the summer and 114/74 in the winter. Overall, the researchers registered “a normal adaptation of the cardio-vascular system to training stress” and “an increased functional capacity of the heart”.
Kettlebells create a displaced centre of gravity while training. Dynamic loading of the hip muscles results in powerful contractions of the hips. With this is the added ability to produce movements over an extended period of time, called Power Endurance. This is applicable to all sports and determines who is the winner. Kettlebells also develop coordination, wrist and forearm strength by changing hands and direction.
Destroying fat is another benefit of Kettlebell training; 1% fat loss a week is not uncommon. We know how busy people are and pressed for time. A quick yet effective workout that can be done anywhere is the order of the day, and kettlebell training delivers.
In Part 2. I am ready to rock and roll the best kettlebell exercises, watch out!