In weight training, a kettlebell is a cast-iron or cast-steel ball with a handle attached to the top, resembling a cannonball with a handle. It is used to perform a range of exercises, primarily ballistic exercises that combine cardiovascular, strength and mobility training. Kettlebells are the primary equipment used in the strength sport of kettlebell lifting.
History
The Russian girya (ги́ря, plural ги́ри giri) was a type of metal weight, primarily used to weigh crops in the 18th century. The use of such weights by circus strongmen is recorded for the 19th century. They began to be used for recreational and competition strength athletics in Russia and Europe in the late 19th century. The birth of competitive kettlebell lifting or girevoy sport (гиревой спорт) is dated to 1885, with the founding of the "Circle for Amateur Athletics" (Кружок любителей атлетики). Russian girya are traditionally measured in weight by pood, corresponding to 16.38 kilograms (36.1 lb). The English term kettle bell has been in use since the early 20th century. Similar weights used in Ancient China thousands of years ago by Shuai Jiao fighters were the Stonelock, comparable to the modern kettlebell in terms of movements.
Shape
Unlike traditional dumbbells, a kettlebell's centre of mass is extended beyond the hand, similar to Indian clubs or ishi sashi. This facilitates ballistic and swinging movements. Variants of the kettlebell include bags filled with sand, water, or steel shot. The kettlebell allows for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening. The weight of a kettlebell is not distributed evenly. Thus, the unique shape of a kettlebell provides the "unstable force" for handling, which is important for the effectiveness of the kettlebell exercises.
The parts of the kettlebell can be broken down into: handle, corners, horns, window, bell, and base.
Usage 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 shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettlebell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. 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. In a 2010 study, kettlebell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout - "equivalent to running a 6-minute mile pace". When training with high repetitions, kettlebell progression should start out slowly to build muscle endurance, support the joints and prevent injury. When done without the right instruction and progression, these exercises, like those done with any workout equipment, can be harmful to anyone who has shoulder or back issues or a weak core. But when done correctly, they have a lot of health benefits. They can provide greater strength, mental toughness, cardiovascular endurance, agility, range of motion, and mobility.
Kettlebell swing
The kettlebell swing (also the Russian swing, double-arm swing or conventional kettlebell swing) is the fundamental ballistic exercise used to train the posterior chain in a manner similar to broad jumping. The kettlebell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettlebell. The key to a good kettlebell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting up with the arms. Some knee flexion (squat) may occur during the swing, though the force generated originates from the poster chain hinging muscles that control the hip. This exercise requires an intense contraction of the hand, gluteal, abdominal and latissimus muscles as dynamic force is generated in multiple joints including the; hip, knee, ankle and shoulder.
Variations There are many variations of the kettlebell swing, some are, but not limited to: the release and catch swing (two hands switching from pronated to supinated grip), the one-arm swing (a significant anti-rotation challenge), the one-arm alternating catch swing, the walking swing, the suitcase swing, the lateral swing, two kettlebells double arm swing, swing squat style and high swing.
Other exercises The following is a list of common exercises that are uniquely suited to the kettlebell. Some of these exercises may be performed with one or two kettlebells.
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