The kettlebell (or girya in Russian) is a round cast iron weight which resembles a cannonball with a handle. It was heavily used in Russia in the twentieth century to produce some of the strongest, fastest and most powerful weightlifters,wrestlers and athletes of all times.
Kettlebell training was also the favored method of the Red Army to keep military personnel in excellent shape and every Russian military unit had a gym equipped with kettlebells the reason being that kettlebells build both strength and endurance - two components vital for a soldier.
The kettlbell’s weight is measured in poods, an old Russian measure. One pood equals 16 kg/35 lbs.
There are 1, 1.5 and 2 pood kettlebells (as shown in the picture above). They weigh 16 kg/35 lbs, 24 kg/53 lbs and 32 kg/70 lbs respectively.
What makes kettlebells more effective than dumbbells is the displaced center of gravity of the k-bell which adds additional ROM (range of movement) to the exercise resulting in more time under pressure for the muscles and thus resulting in greater increase in muscle mass and strength.
The displaced center of gravity of the kettlebell also facilitates ballistic and swinging movements which contribute to the development of great explosive power.
In conclusion:
Kettlebell lifting has passed the test of time and is proven to be one of the best tools for all around physical development.
