September 28, 2015
Kettlebells have been used as a dynamic tool to develop strength and endurance for centuries.
Kettlebells are a Russian invention, appearing some time in the 1700s. In Russian they're called girya. Originally, though, they weren't used for fitness but rather as weights to measure the weight of grains and crops. But the handy handle was probably too irresistible to not show off one's strength and Russian farmers were soon establishing strength contests at local festivals, much the same way we have sledge hammer contests at the county fair.
In the late 1800s "physical culture" and sports were all the rage. A Russian doctor, Vladislav Kraevsky, traveled throughout Europe researching health, well-being and physical education. Back in Russia he introduced exercises with kettlebells and barbells to the Russian athletic community. The practice caught on. The Soviet army used them as part of their physical training and conditioning programs and the Russians and Europeans were using them for competition and sports by the1940s.
4. Kettlebell training is both strength training and cardio training. It Increases strength without increase of mass. Kettlebell exercisers are lean and toned, not bulky—a benefit that appeals to both women and men.
A beginner male will do best with a 12 or 16-kg bell, depending on current fitness level. If you're familiar with weight training and moving with weight, then 16-kg can be used. If you are new to strength training, a 12 kg will suit your needs better.
This move works your core (abs and back), glutes, hips, legs, and shoulders! That’s a whole lot of body toning for one move! Begin with your feet hip width apart and hold the kettlebell with both hands between your legs. Inhale and lower into a squat position. Exhale and powerfully press your weight into your heels while swinging the weight up to eye level. Repeat 15 times.Adding kettlebells to your routine has many benefits. It helps to mix up how you train your muscles forcing them to work in a different way as well as keeping boredom out of your exercise routines.