Russian Kettlebells |
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A 'kettlebell' or girya (Russian) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The ultimate tool for extreme all-round fitness.
The kettlebell goes way back, it first appeared in a Russian dictionary in 1704 (Cherkikh, 1994). So popular were kettlebells in Tsarist Russia that any strongman or weightlifter was referred to as a girevik, or 'a kettlebell man'.
Kettlebells replace barbells, dumbells, thick bars, medicine balls, grip devices, and cardio equipment. The Russian kettlebell owes half of its power to the proprietary RKC training system. The other half is due to the kettlebell's design, namely a thick handle removed from a compact center of mass.
The kettlebell will make your back resilient. Unique Russian exercises condition your back from every conceivable angle, statically and dynamically. One would have to take up powerlifting, yoga, strongman, gymnastics, and a couple of other things to half way imitate the benefits of kettlebell training.
Kettlebell's offset center of gravity maximizes shoulder strength, flexibility, and health. Most Russians have never heard of 'rotator cuffs.' Save for combat wounds, shoulder injuries are virtually unheard in the Russian armed forces. They train and test their personnel with repetition one-arm snatches with a 53 lb. kettlebell rather than pushups.
The kettlebell is an outstanding grip, wrist, and forearm developer. A thick and smooth handle combined with the ballistic nature of many exercises loads the grip like rock climbing. Bottom up cleans and similar leverage drills unique to kettlebells take care of the wrists.
The position of the handle allows dynamic passing of the kettlebell from hand to hand for a great variety of powerful juggling type exercises strongly endorsed by the Russian Federation State Committee on Physical Culture. These drills develop dynamic strength and injury-proof the body in many planes unlike conventional linear exercise.
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Sizing the kettlebell is very important. Joe recommends the following...
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