Why Kettlebell



Why Kettlebell - Anatomy of the Bell - Why Use the Kettlebell - Kettlebell Is the Missing Link To Your Workouts - Starting out With The Kettlebell - Choosing a Bell Anatomy of the Bell The shape of the bell creates a very unique workout. • Because your hand is set away from the center of the bell, to move the bell requires a ballistic (quick) force. This ballistic or quick movement is described as throwing the bell, even though the bell doesn’t always leave your hand. History of the Kettlebell • The kettlebells also called girya are from Russia. • Records of the kettlebell appeared as far back as a Russian dictionary in 1704 (cherkekh, 1994). • Kettlebells where once counted in pood. 1pood = 16kg = 35lbs. The kettlebell was used by Russian armed forces, and strongmen during communist Russia. • In more recent days the bell is remembered by Russians as the Girya, and were collecting dust around attics, and seen in Russian movies. • The kettlebell has come almost full circle being used by American tactical training camps and armed forces as well as fitness enthusiasts, martial artists, fighters, and rehabilitation. • More and more America is embracing the bell and I am certain that the kettlebell will be apart of every health club, just like the dumbbell. • Kettlebell is not just extreme fitness anymore. Our Classes and personal trainers at The Training Studio use the kettlebell with all of our clients. All ages, and conditioning levels. Why Use the Kettlebell The uniqueness can be understood by The Laws of ISAAC NEWTON – For every action there is an equal and opposite reaction.. Once the bell is thrown with force, it must be controlled and stopped with an equal amount of force. Now you are working twice as hard to move and stop the bell. These actions and reactions require tremendous efforts to stabilize the body. Most of these effort start with your legs and hips and are controlled with your shoulders and trunk or core. Every object in a state of uniform motion tends to remain in that state of motion unless an external force is applied to it. This is true of most exercise machines and dumbbells, its not unique to the kettlebell. But it can either be controlled by starting and stopping the kettlebell, or by using inertia you can keep the bell perpetually in motion by swinging the bell. The relationship between an object's mass m, its acceleration a, and the applied force F is F = ma. Force = Mass x Acceleration Again this law of force = mass x acceleration can be applied to any workout device. The point with the kettlebell is the speed at which the force is applied. Typical protocol for exercising with machines and free weights is to maintain a slow controlled movement pattern. The idea behind the bell is to apply a relatively quick force to the kettlebell, and to throw the kettlebell and control these ballistic forces. Kettlebell Is the Missing Link To Your Workouts Functional Core Training Power Training Compact Inside or Outside workouts Economical Transportable Proven and utilized for centuries Natural to our body mechanics Joint Stability Choosing a Bell THE KETTLEBELL GUIDE FOR NEW COMERS KETTLEBELL 4KG – 9lbs: For learning form purposes only Will advance to larger bells fast KETTLEBELL 6KG – 13lbs: EXCELLENT FOR THE KETTLEBELL QUEEN OR TEENAGERS NO MATTER YOUR SIZE WE RECOMMEND THIS WEIGHT is FOR FEMALE BEGINNERS. KETTLEBELL 8KG – 18lbs: NEXT STEP FOR WOMEN OR 1ST STEP FOR MEN (GREAT WAY TO LEARN FORM) KETTLEBELL 12KG – 26lbs: ADVANCED FOR WOMEN EXCELLENT FOR MEN (ENDURANCE WORKOUTS) KETTLEBELL 16KG – 35lbs: WOMEN YOU ROCK IF You’re USING THIS MEN THIS IS A MUST HAVE NO MATTER YOUR SIZE IT CAN BE HEAVY BUT YET LIGHT ENOUGH TO MANUVER WITH CONTROL. GREAT FOR DOUBLE BELL ACTIVITIES KETTLEBELL 20KG – 44lbs: TAKING IT UP A NOTCH KETTLEBELL 24KG – 53lbs: LOOKING TO KEEP UP WITH KETTLBELL STANDARDS KETTLEBELL 28kg – 62lbs: looking for a new angle Kettlebell 32kg – 70lbs: You have become addicted KETTLEBELL 40KG – 88lbs: YOUR JUST DOING IT BECOUSE YOU CAN!! BE THE BELL THIS GUIDE IS FOR THOSE WHO ARE NEW TO THE BELL. BY NO MEANS ARE THERE ANY GENDER LIMITATIONS. MY RECOMMENDATIONS COME FROM YEARS OF EXPERIENCE IN TEACHING KETTLEBELL CLASSES, AND USING THE BELL WITH MY FEMALE AND MALE CLIENTS. IN ADDITION I WOULD LIKE TO MENTION THE BELL IS VERY VERSITLE FROM POST REHAB TO THE MOST INTENSE EXERCISES.