An Introduction to Kettlebell Training
Kettlebell training has risen in popularity due to its low cost and the fast results you can get from a tough kettlebell workout. The kettlebell, which is sometimes called a "girya," is a spherical iron weight with a large handle. Most kettlebell exercises are ballistic, meaning that you lift and swing the weight ending in a release rather than slowly raising it as you would with a barbell or dumbbell.
Basics
Part of the appeal of kettlebell training is that it recreates real life movements athletes would normally make, rather than artificial lifts like a bench press. Most of the basic kettlebell moves involves lifts and swings that recreate everyday activities like using a shovel or pulling weeds from your garden. In these more natural movements, you may be less likely to hurt yourself, assuming you use the correct form through your exercise; in fact, for those accustomed to typical gym lifts, kettlebells can be quite dangerous at first without the proper training.
Cost and Time Benefits
The best kettlebell workout routines combine a low cost with a fast workout, making it an ideal option for busy individuals. The only cost is the kettlebells, which can be fairly expensive but much less than the cost of a gym membership or a full set of barbells. With a kettlebell workout, you can combine strength training and muscle building with your everyday cardio workout; a single 5-10 minute kettlebell session will often give you the cardio burn of a much longer workout on the bike or treadmill.
Kettlebell Terminology
One of the most confusing things for kettlebell beginners is the term "pood," which refers to the standard weight of a kettlebell. One pood equals about 35 pounds, and most kettlebell weights are measured by this standard. Thus, a small kettlebell may weight half a pood, while the heaviest ones will weight as much as three poods.
