How to use a Kettlebell – Part 1

A Kettlebell was originally a cast iron weight that looks like a cannonball that has a handle across the top. In Russian it is called a Girya and the main piece of equipment used in the sport of Girevoy. They were developed in the 1700s to weigh crops. Farmers became stronger and used them to show off their physical prowess at festivals. They’ve been used in competition throughout Europe since the 1940s and came to the US in the 1960s.

Today, Kettlebells are weights that are often covered in softer vinyl material and colored. They are inexpensive and can be easily purchased for a home gym. The current balls vary in weight from 4 pounds to 175 pounds. However, because the weight is shaped differently, and you leverage your body differently, it will exert more force on your body than the 4 pounds to 175 pounds.

The weight is also a bit more awkward than a standard hand weight. Because of the way the weight is used, you hold it out farther from your body making it tougher to balance. This increases your strength, balance and coordination with the equipment.

Because they handle so differently from traditional hand weights, you can injure your shoulders, wrist and lower back if you don’t use the equipment properly. It’s important to use the lightest weight possible while you are learning to use the equipment to reduce your risk of injury. If possible, you should also have a fitness trainer walk you through using the equipment the first time.

Resources:

Quick and Dirty Tips: How to use Kettlebells

http://www.quickanddirtytips.com/health-fitness/exercise/how-to-use-kettlebells

Fitday: How to use and choose the right kettlebell

http://www.fitday.com/fitness-articles/fitness/equipment/how-to-use-and-choose-the-right-kettlebell.html#b

Bodybuilding: Kettlebells

http://www.bodybuilding.com/fun/henkin24.htm

Breaking muscle: Getting Started with Kettlebells

http://breakingmuscle.com/kettlebells/getting-started-with-kettlebells-how-to-buy-learn-train

Prevention: Why We Love kettlebells

http://www.prevention.com/fitness/fitness-tips/kettlebell-workout-how-use-kettlebells

Mens health: Kettleballs vs Free Weights