One of the most portable fitness accessories that allows you to do a full-body workout is the kettlebell. The kettlebell, also known as the Ball of Strength or Girya, is a kind of cannonball with a handle, with which you can perform various exercises for the whole body. This portable cannonball has a rich history and is still widely used in many gyms and group classes today because of the tremendous intensity you can achieve during workouts.
History of the Kettlebell
As mentioned, the Girya has a rich history, with its origins in Russia where the Russian army and secret service used this cannonball with a handle. People who trained with a kettlebell were called Gireviks at that time. It wasn’t until 20 years ago that the kettlebell became truly popular when Pavel Tsatsouline, a secret service trainer, introduced the ball in America. Since then, its popularity has been on the rise, and the kettlebell has become an integral part of the fitness world.
Strength Training with Kettlebell
Training with the kettlebell is different from using dumbbells, barbells, or other traditional weights in many ways. Because the ball is equipped with a handle, you can create a leverage effect, requiring the body to exert extra effort to control the weight. This trains not only your strength but also flexibility, stability, grip, and endurance. Additionally, the exercises are relatively simple yet highly versatile. Often, the exercises are quite explosive.
Some exercises include:
- Kettlebell Swing
- Kettlebell Get-Up
- Kettlebell Clean
- Kettlebell Press
- KettleBell Snatch
Benefits of Kettlebell
- Simple and can be performed anywhere
- Short and intensive workouts
- Strength training, flexibility, core training, and endurance
- Highly portable and can be taken anywhere
- Suitable for beginners and advanced individuals alike
Kettlebell Exercises
Above, we provided some examples of exercises you can perform with the Girya. Here, we’ll elaborate on a few so you can get started. These exercises are suitable for everyone, whether you’re just starting out or have experience in strength training.
Kettlebell Swing
This is one of the most well-known exercises you can perform with a girya. The basic principle of the swing is simple: you swing the girya between your legs, up to chest height. It’s important to keep your arms loose but straight during the movement. The effect of the swing is that you train both your lower back and upper back, as well as the glutes and hamstrings. Furthermore, the swing can contribute to better posture.
Kettlebell Get Up
The Get Up is an exercise where you mainly focus on the shoulders. You perform the exercise by lying on the floor, picking up the Girya with two hands, and pushing it upwards with one hand. The goal is to stand up with your arm vertical. You should do this using the arm that remains free. Once you’re fully upright, the aim is to return to the starting position. The get up is a compound exercise.
Kettlebell Clean
With the clean, you can primarily improve the muscles in your back. The clean is, of course, known from the exercise with the barbell, but this exercise can also be performed with a kettlebell. The goal of this exercise is to pick up the Girya and swing it backwards, then forwards, ensuring that the kettlebell stops on your shoulder. As mentioned, this exercise is very effective for the muscles in the back, as well as the tendons and endurance.
