Kettlebell

The kettlebell or girya (Russian: ги́ря) is a cast-iron or cast steel weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of girevoy sport. 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.

Anatomy

Unlike traditional dumbbells, the kettlebell's center 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 unique shape of the kettlebell provides the "unstable force" for handling - key for the effectiveness of the kettlebell exercises.