Rizhao Powertiger Fitness

Kettlebell Guide

What Are Kettlebells?

The kettlebell, also known as the girya, is a cast-iron weight used to condition and train for cardiovascular, flexibility and strength improvements for one’s body. Resembling a cannonball with a handle attached, it comes in various sizes and weights typically in increments of 26, 35, and 52 lbs. Originating in Russia, the popularity of the kettlebell came to worldwide prominence in the 1990’s, especially in the United States.
In fact, The Russian Special Forces owe much of their abilities due to extensive training with kettlebells. Many notable weightlifters and Olympians trained with kettlebells after realizing their advantages versus using barbells and dumbbells. Strength potential has been proven to increase dramatically when properly using kettlebells. The key to an effective kettlebell workout is the ability to work several muscles simultaneously while keeping repetitions high and breaks short.

Why Train With Kettlebells?

Kettlebells allow you to get a full-body workout without having to go to the gym. The only piece of equipment you truly need to do kettlebell exercises are the weights themselves. The ability to burn calories at a high rate makes them the perfect tool for a great workout in a short amount of time. Combine this with a sensible diet and you’ll be losing weight in no time.

What Size Weight Should I Use for Kettlebell Exercises?

Probably one of the most common questions people have when first learning about kettlebells is what size weight they should use. If you’re serious about losing weight you’ll want to purchase a kettlebell set. You can buy a variety of different combination weight sizes. Keep in mind, that if you’re just starting out, you should start on the lighter side.
For women, a good starter set should include weights between 5 and 15 lbs. In order to get your body acclimated to kettlebell exercises, you should stick with the lightest weight in the beginning. I recommend 20-minute sessions, 3 days a week. It won’t be easy at first, but as time goes by you should be able to increase that to 5 days a week. It should remain challenging. If you find yourself not exerting as much energy, it’s time to move to the next weight size.
For men, a set between 10 and 25 lbs is ideal. Remember, you’re not trying to prove anything to anyone but yourself. Don’t feel obligated to start with a weight on the heavier side. You’ll either get discouraged or may even hurt yourself. Everyone’s body type is different and there is no shame in starting off with a 10 lb. kettlebell.

Post time: May-20-2023