Kettlebell blaster

What is a 'kettlebell'?

A 'kettlebell' or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The ultimate tool for extreme all-round fitness.

The kettlebell goes way back, it first appeared in a Russian dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'.

"Not a single sport develops our muscular strength and bodies as well as kettlebell athletics," reported Russian magazine Hercules in 1913.



The Need for Strength Training
As we age, muscle mass tends to decline, causing loss of strength. Researchers estimate we lose about a half pound of muscle every year. The best way to fight that loss, or to build stronger muscles, is through strength training.

Strength training provides more benefits than strong muscles. It helps reduce body fat and increases lean muscle mass. Muscle burns more calories than fat. So as muscle mass builds, the body burns calories faster and more efficiently. Strength training also builds strong bones, increases stamina, improves sleep, and reduces the risk of falls or other types of injury. Many people claim to have a better sense of well-being and confidence after starting strength training.

Kettlebell Training
Traditional strength training is often done with the use of weight machines, free weights, barbells, resistance bands or a stability ball. Now, an unusual piece of equipment is becoming popular. It’s called the kettlebell.

The traditional kettlebell is a cast iron weight that looks like a cannonball with a handle. It’s believed to have come from Russia, where kettlebell exercises were described more than 300 years ago. They were popular among Russian power lifters and security forces. The bells range in weight from 4 to 106 pounds.

Today, kettlebell training is becoming popular with non-athletes as well as athletes. Angela Sundberg, MS, RKC-PT, CSCS, AT is the Owner of Bodyscapes Studio in Scottsdale, AZ. She says kettlebell combines cardio and strength training for a high-impact workout in a short amount of time. It increases stamina, resilience and flexibility, and provides more free movement than a standard barbell and better balance than dumbbells.

Sundberg warns kettlebell training is an extreme form of training, so beginners should have some instruction. Experts recommend the average man start with about a 35 pound weight and progress to about 53 pounds. A woman should start out at about 18 pounds and work up to 26 poun