Kettlebell
The kettlebell or girya (Russian: ги́ря) is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.[1]
Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). The term Pood is often used to refer to measurements of weight; it is defined as roughly 16 kilograms (35 lb).[2][3]
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.[4] By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.[1][4][3] The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once,[3] and in a way that mimics real world activities such as shoveling or farm work.[1][4][2]
The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core.[5][dead link]
Variants of the kettlebell include bags filled with sand or steel shot, water, or which take a variable number of plates.[6] They also have a center of mass extended beyond the hand and allow for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening due to the shifting fill material.[7]
Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions, each involving multiple muscles. For example, the snatch involves muscles of abdomen, shoulders, arms, and back,[8] 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 interval 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".[9]
[edit] See also
[edit] References
- ^ a b c Reed, Bill (2009-09-05). "Saved by the kettlebell". Winnipeg Free Press. http://www.winnipegfreepress.com/life/health/saved-by-the-kettlebell-44633867.html.
- ^ a b Jonsson, Patrik (2004-05-02). "The strongman 'kettlebell' makes a comeback at the gym". The Christian Science Monitor. http://www.csmonitor.com/2004/0602/p02s02-ussc.html.
- ^ a b c Ivill, Laura (2008-11-22). "The kettlebell workout Can the kettlebell give you a Hollywood body?". The Times. http://women.timesonline.co.uk/tol/life_and_style/women/body_and_soul/article5207260.ece.
- ^ a b c Rathbun, Andy (2009-01-04). "The kettlebell way: Focused workouts mimic the movements of everyday activities". HeraldNet. http://www.heraldnet.com/article/20090104/LIVING/701049992.
- ^ Simmons, Shannon (2010-07-29). "Kettlebells can add to established workouts". Statesman Journal. http://www.statesmanjournal.com/article/20100729/COLUMN0805/7290317/1087/COLUMN.
- ^ Wallack, Roy (2010-04-26). "A Vat of Kettlebells". Los Angeles Times. http://articles.latimes.com/2010/apr/26/health/la-he-gear-20100426.
- ^ "SandBells". American Council on Exercise. Editor's Review. http://www.acefitness.org/reviews/review-detail.aspx?reviewitemid=119#program. Retrieved 5 September 2011.
- ^ "Kettlebell Exercises and Benefits". http://bodybuildingmethods.com/2011/09/kettlebell-exercises-and-benefits/.
- ^ "Exclusive ACE research examines the fitness benefits of kettlebells". http://www.acefitness.org/getfit/studies/kettlebells012010.pdf.
