PrimaLife Kettlebell 20KG

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INTRODUCTION TO KETTLEBELLS

What is a 'kettlebell'?

A 'kettlebell' is a traditional Russian cast iron weight that looks like a cannonball with a handle. It is a great tool for all-round fitness. Benefits offered by kettlebell training include wrist strength, tendon and ligament strength and enhanced flexibility.

The kettlebell is an old resistance fitness product. It first appeared in a Russian dictionary in 1704 (Cherkikh, 1994), and has been used with varying degrees of popularity since then.

In recent years, kettlebells have become popular among athletes, mixed martial artists and the entertainment community.

Kettlebells are one of the most effective means of developing strength. The handles are much thicker making every exercise harder and giving you a tremendous workout. The way the weight hangs to one side makes it much more difficult to control. You have to fight to stabilise it throughout each movement. In addition, to improve co-ordination, you learn how to brace for the shock of the kettlebell flipping over.

Why train with kettlebells?

Because they deliver extreme all-round fitness. And they can provide variety to your workout to decrease boredon and a change to both muscles and neuro-muscular coordination. Here is a short list of hardware the Russian kettlebell replaces: barbells, dumbbells, thick bars, lever bars, medicine balls, grip devices.

There is some research that suggests training wityh kettlebells is truly functional and can produce transferrable improvements in strength.

Specifically, Vinogradov & Lukyanov (1986) found a very high correlation between the results posted in a kettlebell lifting competition & a great range of dissimilar tests: strength, measured with the three powerlifts & grip strength; strength endurance, measured with pullups & parallel bar dips; general endurance, determined by a 1000 meter run; work capacity & balance, measured with special tests.

Kettlebells help burn calories, which when combined with a calorie controlled diet, results in fat loss. If you are overweight, you will lean out. If you are thin, you will build up. The kettlebell can be a great tool for fixing your body composition, whichever way it needs fixing.

Liberating and aggressive as medieval swordplay, kettlebell training is highly addictive, and can be great fun!

Are kettlebells right for you?

Kettlebell training is extreme but not elitist. Any adult, with appropriate medical clearance can use Kettlebells. Children can also use kettlebells with appropriate, expert supervision.

How do I learn to use the kettlebell?

There are many books, dvds & web sites devoted to kettlebells. Here are two to start you off:

http://www.liftkettlebells.com/



What is the right kettlebell size for me?

Kettlebells originally come in 'poods'. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs. Nowadays kettlebellls come in sizes as small as 4Kg.

An average man should start with an 8Kg kettlebell. It does not sound like a lot but wait until you try it! Hopefully, you will progress to a 16Kg bell. An average woman should start with a 4kg bell.

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