The kettlebell or girya (Russian: гиря) is a cast iron weight looking somewhat like a cannonball with a handle. The kettlebell has become a popular exercise tool in the United States due largely to the efforts of Pavel Tsatsouline, a strength and flexibility coach, and also by Kettlebell Sport world champion and world record holder Valery Fedorenko.[1] Many companies produce their own brands of kettlebells and kettlebell exercise programs. Some modern kettlebells feature adjustable weights. Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.[citation needed]
Kettlebell lifting has been nationally recognized and played throughout the world for decades, and its competitive exercises are the 'Two Kettlebell Jerk' and 'One Kettlebell Snatch'; performed in that order for ten minutes each. The competitor with the highest overall score wins.
In recent years, kettlebells have become popular among athletes, especially mixed martial artists and those in the entertainment community.[citation needed]
The kettlebell has a reputation amongst its followers as being able to condition the whole body with a relatively simple plan.
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Common kettlebell lifts
Kettlebell swing
This conditioning movement is performed either one-handed or two-handed. The kettlebell swings at arm's length from between the legs to approximately head-level, with the legs, hips, and lower back providing the motive force. The arms should simply swing with the kettlebell and put little direct effort into the technique other than to loosely but securely hold on to the kettlebell, which in itself can help to build tremendous grip and forearm strength.
Kettlebell snatch
Similar to a traditional snatch, the weight moves from a lower position to over the head with the arm extended.
Kettlebell jerk
A competition lift, like the kettlebell snatch, this lift culminates with the weight overhead at arms' length.
Kettlebell Power Clean Squat Thrust
A complicated lift that requires first a lifting the kettlebell to about chest height, then squatting, and then finally thrusting the kettlebell to above the head (in a similar movement to a dumbell overhead squat).
See also
References
- ^ Wagner, James (November 10, 2009), "A Chef Keeps Fit by Swinging Iron", Wall Street Journal, http://online.wsj.com/article/SB20001424052748703932904574512072978826320.html, retrieved November 10, 2009: "Valery Fedorenko, a kettlebell world champion from Russia, is credited with bringing the sport to the U.S. and popularizing it over the past decade."
External links
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