The kettlebell or girya is a cast-iron or steel weight resembling a cannonball with a handle. Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand. Proper kettlebell training teaches the use of momentum in real-life situations that cannot be replicated by machines, barbells or dumbbells, due to their limited range of motion.
Typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. Basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body.
The kettlebell is a gym in “the palm of your hand”. Training does not require a lot of space and travels easily. You can complete an entire full-body workout incorporating cardio, strength training, core stabilization, and flexibility with one kettlebell of the appropriate weight. Kettlebell training is efficient, accessible and easy to incorporate into your lifestyle.
Kettlebell training is effective for achieving many goals, including toning and building muscle, losing fat and gaining stamina. There are so many kettlebell exercises, it is easy to add variety to your workout program. Variety is beneficial because it keeps the body challenged, which helps avoid training plateaus. It also keeps things interesting and makes it easier to stick with a workout program.
Kettlebells have been used for hundred years and are enjoying resurgence into modern mainstream fitness. They are being used by professional athletes, martial artists, the U.S. military, law enforcement and fitness enthusiasts alike. There is even a renewed interest in Kettlebell Sport.
You can benefit from kettlebell exercises whether you are just beginning a fitness program or you are an advanced athlete.