The exact origin of this bodybuilding tool is unclear and depends a lot on the sources you consult. One of them goes back to ancient Greece. The kettlebell was already being used to work on athletes’ bodybuilding and physical preparation before the Olympics; their training consisted of running a lot to work on endurance and lifting weights to build muscle.
The first Russian dumbbell dates back to the 18th century. Called the “Russian girya,” it was used mainly for weighing the harvest. The birth of Russian weightlifting’s competitive sport dates back to 1885, with the “Circle of Amateur Athletics.” The Russian girya is traditionally measured in weight per pood, corresponding to 16.38 kilograms. The English term kettlebell has been in use since the beginning of the 20th century.
In recent years kettlebells have become one of the training gadgets that have made their way into gyms and are now also – for reasons that are not lost on us – conquering our home “gyms.”
Cross-training enthusiasts are well aware of the many advantages of incorporating kettlebells into their workouts. Thanks to their design, they allow a differentiated activity of the body’s muscles, increasing coordination, strength, agility, flexibility, and balance, endurance, among other benefits.
Coated kettlebell small and easy to store, kettlebells are perfect for an excellent functional training plan.
We usually find the lower weight coated kettlebells in gyms since, with heavier weights, we can use the bars with discs or dumbbells. The lighter weights are used for fitness and toning, and the heavier weights are used for bodybuilding or endurance and strength training. The kettlebell is the favorite accessory of many trainers since with it, you can do exercises that work many parts of the body: legs, arms, back and waist, and abs.
With this coated kettlebell can be performed countless exercises, most of the dynamic and ballistic, making many muscle chains work during these movements, thus being a complete exercise and training. They require some technique to execute the activity correctly but once learned and with a good progression, it is simple and above all effective.
Typical kettlebell exercises develop strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. Movements such as the swing and snatch involve the whole body at once.
This combination makes the exercise partially aerobic and more similar to high-intensity interval training than traditional weight lifting. When training with high repetitions, kettlebells’ progression should begin slowly to increase muscular endurance and prevent injury.
The Kettlebell Swing, Windmill, Twist, Renegade Row, Slingshot, the snatch, or Turkish get-up are some of the most popular exercises, but there are many. Most of the activities can be performed with two units, one for each hand.
The coated kettlebell is a complete tool that you have to include in your fitness and training program; it will allow you to work your glutes, abs, back muscle groups, and arms (biceps, triceps, and deltoids), as well as tone your body (you will notice a big difference in bioimpedance) and gives you more explosiveness. If combined with cardio exercises, such as running outdoors or on treadmills or with the stationary or indoor bike, the routine will be more than adequate.