Kettlebell Training for Beginners

The Kettlebell or Girya (in Russian) is a cast-iron or cast steel weight (resembling a cannonball with a handle). It is used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. They are also the primary equipment used in the weight lifting sport of girevoy sport. There are various sizes of kettlebells similar to dumbbells.

With the special shape of kettlebells, it’s easier and safer to lift up and sway compared with dumbbells. This is because the center of gravity and the handles are designed especially for swaying. Because we can lift up and sway the kettlebells freely, we can exercise continuously without having to pause one step like dumbbells. This helps to maximize the fluidity of your movements.

Kettlebells are one of the best pieces of workout equipment that helps you to burn fat very quickly. We can sway kettlebells continuously just like in aerobic exercise or lift it up as anaerobic exercise, depending on the style you choose. By using aerobic style, kettlebells will spend energy around 13.6 calories per minutes. It will help to burn 6.6 calories of energy per minutes by using it in anaerobic way. 

By their nature, typical kettlebell exercises build strength and endurance. This particularly works in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities.

If you would like 313 Training Studio to show you the training course and guide the way you can use kettlebells to work out even better than before or for beginners, contact us for more info.