A Kettlebell, also called a girya is a traditional Russian cast iron weight. It looks like a basketball with a handle. In Russia, kettlebells are very popular devices used by athletes who seek strength and endurance.
In Russia, kettlebells have long been the top choice fitness-tool of Olympic athletes.
1, What is a Kettlebell?
2, Who uses kettlebells?
3, What can I achieve by exercising with a Kettlebells?
4, Are Kettlebells dangerous?
5, What age do you have to be to start to exercising with Kettlebells?
6, What size Kettlebell do I have to start exercising with?
7, How often should I use Kettlebells in my training regime?
8, What makes the Kettlebell workout unique?
9, I have a back injury, can I exercise with Kettlebells?
1.What is a Kettlebell?
A Kettlebell or girya (Russian) is a traditional Russian cast iron weight that looks like a cannon ball with a handle. [ top]
2. Who uses Kettlebells?
- Force Recon Marines, FBI Hostage Rescue Team, Secret Service Counter Assault Team, Russian Special Forces, US military and law enforcement's.
- Martial Artists, Athletes, and regular tough guys. [ top]
3. What can I achieve by exercising with a Kettlebells?
- broad shoulders with just a hint of pecs, back muscles standing out in bold relief, wiry arms, rugged forearms, a cut midsection, and strong legs without a hint of squat induced chafing
- Kettlebells melt fat without the dishonor of dieting or aerobics.
- increase bodyweight by increasing percentage of muscle mass.
- incredible gains in energy, strength, explosiveness, power, speed, overall co-ordination, balance, flexibility. [ top]
4. Are Kettlebells dangerous?
Any type of strength training can be dangerous if you use bad judgment. [ top]
5. What age do you have to be to start to exercising with Kettlebells?
As for the age, at 1995 Russian Championship the youngest contestant was 16, the oldest 53! And we are talking elite competition here; the range is even wider if you are training for yourself rather than for gold. [ top]
6. What size Kettlebell do I have to start exercising with?
An average man should start with a 16kg (35lb) Kettlebell. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by few advanced guys and in elite competitions. 88-pounders are for mutants. An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. A few hard women will go beyond. [ top]
7. How often should I use Kettlebells in my training regime?
2-7 times a week. Your session should not exceed 45 minutes.
Example: Monday-45 minutes
Tuesday- 40 minutes
Wednesday- 20 minutes
Thursday- rest
Friday- 35 minutes
Saturday- 25 minutes
Sunday- rest
and this is just and example, your program can vary depending on your personal needs.
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8. What makes the Kettlebell workout unique?
Strengthening and utilizing the deeper, harder-to-work, stabilizing and supporting muscles.... more range of motion, realistic ballistic movements; gaining greater daily functioning strength; better burning of body fat, better muscle definition; stronger tendons and ligaments. Incredible gains in energy,strength,explosiveness,power,speed.
[ top]9. I have a back injury, can I exercise with Kettlebells?
Yes, you can and you should ,just consult your doctor first. . [ top]
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