What is a kettlebell and how to use it.

What is a kettlebell and how to use it.

The kettlebell is a cast iron or cast steel weight  used to perform ballistic exercises that combine cardiovascular, strength & flexibility training . Russian kettlebells are traditionally measured in weight by pood, which (rounded to metric units) is defined as 16 kilograms (35 lb).

History

Kettlebells were developed in Russia in the 1700s, primarily for weighing crops. It is said that these farmers became stronger and found them useful for showing off their strength during festivals. The Soviet army used them as part of their physical training and conditioning programs in the 20th century. They had been used for competition and sports throughout Russia and Europe since the 1940s.

The kettlebell was used not only to develop strength and ability. Circus Strongmen appeared in the circus companies, they lifted enormous weights, juggled skillfully.

Anatomy

2kg,4kg, 6kg, 8kg, 10kg 12 kg, 16 kg, and 24 kg  are standard kettlebells, however other sizes have got introduced. Unlike traditional dumbbells , the kettlebell's center of mass is extended beyond the hand, similar to Indian clubs or Ishi Sashi . This facilitates ballisitc 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 unique shape of the kettlebell provides the "unstable force" for handling - key for the effectiveness of the kettlebell exercises.

Exercise

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 e,  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 often involve large numbers of repetitions. 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 training  rather than to traditional weight lifting. 

In one 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".Because of their high repetitions, kettlebell progression should start out slowly to build muscle endurance, support the joints and prevent injury.

The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core. However, if done properly they can also be very beneficial to health. They offer improved mobility, range of motion and increased strength.

Lifting styles

Contemporary kettlebell training is represented basically by four styles.

Hardstyle has its roots in powerlifting  and Goju Karate  training, particularly hojo undo  concepts. With emphasis on the "hard" component and borrowing the concept of kime, the Hardstyle focuses on strength and power and duality of relaxation and tension.

Girevoy, sometimes referred to as the fluid style in comparison to the Hardstyle, represents the training regimen for the competitive sport of kettlebell lifting , focusing on strength endurance.

Crossfit kettlebell refers to implementation of kettlebell training as in Crossfit curricula, often with significant modifications to preceding styles (e.g. American Swing vs. conventional swing, placing the kettlebell down between snatches).

Juggling is a training style where the practitioner releases and catches the kettlebell with all manner of spins and flips around the body.