Power Packed Workouts to get fit with Kettlebell

The Kettlebell or Girya(Russian) 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 which is a famous sport in Russia.

kettlebell Workouts for men and women

History of Kettlebells :

Kettlebells were developed in Russia in the 1700's, 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.

Why you should prefer Kettlebells

kettlebell workouts build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The kettlebell workouts engage entire body at once, which makes muscles very strong. Exercises with kettlebells strengthens every muscle from head to toe. Here we have listed a few common kettlebell benefits that convince to start with kettlebell workouts.

1.  It's a serious Cardio workout killing your joints.

2. Results in greater fat loss.
3. Strengthens every muscle from head to toe.
4. Once can build a lean, muscular physique. This is very useful for Women.
5. Builds high level of muscular mobility, stability and strength .
6. Cures low back pains, fix up trashed shoulder, Strengthen joints.
6. Easy to learn and workouts can be done indoor with less space.

Different types of Kettle bells:

Kettlebells are of two types :Pro Grade or Competition Kettlebells , Standard kettlebells.

Standard Kettlebells :
These are made of cast Iron. Standard kettlebells are usually not uniform in size , so as they get heavier the dimensions of the kettlebell also increases, the center of mass position also varies for each and every kettlebell so you will be very much uncomfortable if you start working out with a new one. In the same way they come at a cheaper price.

Cast Iron Kettle bells

Pro Grade or Competition Kettlebells :
Unlike the Standard ones, the Competition kettlebell are made of steel and are uniform in size i.e always have the same dimensions despite of the variations in the weight. This ensure that your technique is consistent regardless of weight. These are color coded for weight, Each weight has a different color. These kettlebells are smooth with curved handles and no rough spots, ridges and Seams which makes them superior to other. These are ones that are used by the athletes in the givory sport.
The kettlebells are available in 8 KG, 12 KG, 16 KG, 20 KG, 24 KG. These weights are usually measured in "POOD", a russian measurement of weight and 1 pood is equal to 16.38 kilograms
1 Pood = 16 KG kettlebell
1.5 Pood = 24 KG kettlebell
2 Pood = 32 KG kettlebell

pro grade kettlebells or Competition kettlebells for workouts

How to choose KettleBell:

Usually i would ask to prefer the Pro grades kettlebells as they are uniform in size, that makes the grip to be good and to be consistent with the technique, but If you are just beginning or thinking to begin or want to try out kettlebell workouts, then start with the Standard cast iron kettlebells as they are cheap. once you start doing it regularly move to the pro grade kettlebells.

Next comes the Weight of the kettlebell :
Here is the chart that you can follow for choosing the weight of the kettlebell according to your fitness level
Fitness Level Description Men Women
Poor fitness level No training experience, recent rehabilitation from injuries, small build 12-16 kg 8-12 kg
Average fitness level Some training experience, healthy, moderate build 16-20 kg 12-16 kg
Excellent fitness level High training experience, healthy, large build, athletic background 20-24 kg 16-20 kg

Different Kettlebell Workouts :

The workout movements that can be done with one or two kettlebells are

Kettlebell Swing Workouts :

The Kettlebell

kettlebell swing workouts

, Snatch, Clean ,Goblet Squat, Front side Squat, Military Press, Push Press, Jerk, Dead Lift, Carry and Row

The workout movements that can be done with a single kettlebell are Halo, Deck Squat, Windmill, Bent Press, Russian Twist , Turkish Get Up (Lunge style) and Turkish Get Up(Squat style)


Milan Tomic

Hi. I’m Designer of Blog Magic. I’m CEO/Founder of ThemeXpose. I’m Creative Art Director, Web Designer, UI/UX Designer, Interaction Designer, Industrial Designer, Web Developer, Business Enthusiast, StartUp Enthusiast, Speaker, Writer and Photographer. Inspired to make things looks better.

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