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Kettlebell - Wikipedia

A 16-kilogram (35 lb) “competition kettle bell Arthur Saxon with a kettle bell, cover of The Text Book of Weight-Lifting (1910)The Russian girl (, plural girl) was a type of metal weight, primarily used to weigh crops in the 18th century.

Christina Perez
• Thursday, 05 November, 2020
• 16 min read
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(Source: en.wikiversity.org)

The birth of competitive kettle bell lifting or Gregory sport ( ) is dated to 1885, with the founding of the “Circle for Amateur Athletics” ( ). Russian girl are traditionally measured in weight by Food, corresponding to 16.38 kilograms (36.1 lb).

The English term kettle bell has been in use since the early 20th century. Similar weights used in Classical Greece were the halter, comparable to the modern kettle bell in terms of movements.

Variants of the kettle bell include bags filled with sand, water, or steel shot. By their nature, typical kettle bell exercises build strength and endurance, particularly 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 such as shoveling or farm work. Unlike the exercises with dumbbells or barbells, kettle bell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training.

Kettle bell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to high-intensity interval training rather than to traditional weight lifting.

(Source: www.thomas-jack-wanner.de)

In a 2010 study, kettle bell enthusiasts performing a 20-minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout — “equivalent to running a 6-minute mile pace”. When training with high repetitions, kettle bell progression should start out slowly to build muscle endurance, support the joints and prevent injury.

Like movements performed with any exercise tool, they can be dangerous to those who have back or shoulder problems, or a weak core, when performed without proper education and progression. They can offer improved mobility, range of motion, agility, cardio vascular endurance, mental toughness and increased strength.

The following is a list of common exercises that are uniquely suited to the kettle bell for one reason or another. A kettle bell exercise that combines the lunge, bridge and side plank in a slow, controlled movement.

Keeping the arm holding the bell extended vertically, the athlete transitions from lying supine on the floor to standing, and back again. As with the other slow exercises (the windmill, get-up, and halo), this drill improves shoulder mobility and stabilization.

It starts lying on the ground with the kettle bell over the shoulder in a straight arm position, as in the top of a floor press, but with the other arm along the floor straight overhead. The trainee then gradually turns their body away from the kettle bell until they are lying partially on their front.

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(Source: peoplecheck.de)

The kettle bell is held hanging in one arm and moved smoothly around the body, switching hands in front and behind. Also called a front leg pass, this is a backward lunge, circling the bell around the front leg, returning to the standing position, and repeating.

Like the slingshot, but the bell is swung forward until the arms are parallel to the ground. Starting with the bell in the rack, the bell is pushed away to the side slightly, the swung down to the other side in front of the body, and reversed back up into the rack.

A variation of the press where the other arm assists by pushing open palm against the ball. Stand on one leg and hold the kettle bell with the opposite arm.

By then lowering and raising the kettle bell you can work stabilization and power. A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.

One bell is rowed to the chest while maintaining the plank position, then returned to the ground and repeated with the other arm. Alternatively performed with a single kettle bell, one arm at a time.

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(Source: workoutexerciseszukishiba.blogspot.com)

This requires more control than an ordinary push up and results in a greater range of motion. Feet may be elevated to increase the difficulty, until the trainee is performing a handstand push-up on the kettle bells.

In any movement involving the rack or overhead position, the kettle bell can be held with the ball in an open palm (sometimes called the waiter hold) for a greater stabilization challenge, or for even more precise control and added grip challenge, the bottom-up hold, squeezing the kettle bell by the handle upside-down. Holding a single kettle bell in the rack position bottom-up with two hands (“by the horns”) makes for goblet exercise variants.

Conventional swing: The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell. Hang clean: The kettle bell is held in the rack position (resting on the forearm in the crook of the elbow, with the elbow against the chest), lowered to below the knees, and then thrust back up in to the rack.

The kettle bell is held in one hand, lowered to behind the knees via hip hinge, swung to an overhead position and held stable, before repeating the movement. Jerk: As a push press, but with two dips, for more leg assistance (as in the barbell clean and jerk) Thruster: A rack squat with a press at the top using momentum from the squat.

Pistol squat: A single-leg squat with one leg held straight in front parallel to the ground, holding the bell in the goblet or rack position. An easier variant for those with less hip mobility is to perform the squat parallel to a step or ledge, so that the foot of the free leg can dip beneath the pushing leg at the bottom.

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Carry: Walking with the kettle bell held in various positions, such as suitcase, rack, goblet, or overhead. Row: While bent over anywhere from 45 degrees to parallel with the ground, the kettle bell is held hanging from a straight arm, pulled up to the hips or laterally, and lowered again.

Keeping the bell arm vertical, the upper body is bent to one side and rotated until the other hand is touching the floor. The single kettle bell version is called the suitcase walk.

These build grip strength while challenging your core, hips, back and traps. The kettle bell is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent, the degree of flexion depends on the trajectory of the kettle bell.

The key to a good kettle bell swing is effectively thrusting the hips, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting with the arms. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.

Within those variations there are plenty more variations, some are, but not limited to: pace, movement, speed, power, grip, the direction of thumb, elbow flexion, knee flexion. The kettle bell has more than 25 grips that can be employed, to provide variety, challenge different muscles, increase or decrease complexity, and work on proprioception.

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(Source: it.wikipedia.org)

Competitive lifter (Greek) performing jerk with 32 kg kettle bells (rack position). Contemporary kettle bell training is represented basically by five styles. Hard style has its roots in powerlifting and Gj-rykarate training, particularly hobo undo concepts.

With emphasis on the “hard” component and borrowing the concept of time, the Hard style focuses on strength and power and duality of relaxation and tension. Gregory, sometimes referred to as the fluid style in comparison to the Hard style, represents the training regimen for the competitive sport of kettle bell lifting, focusing on strength endurance.

Juggling is a training style where the practitioner releases and catches the kettle bell with all manner of spins and flips around the body. Kettle bell training is extremely broad and caters to many goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power.

The sport can be compared to what the CrossFit Games is to CrossFit, however, the sport has been much longer in existence, and is only recently gaining more popularity worldwide, with women participating as well. One such example being Valerie Wazowski, who at age 52, was the first US female lifter in the veteran age category to achieve Master of Sport in 24 kg Kettle bell Long Cycle.

^ , «» . « » “ ”, 22 August 2016 (with period photographs).

21 (1908), p. 505: “PEOPLE ALL OVER THE WORLD ARE USING SCHMIDT'S Celebrated 'MONARCH' DUMB-BELL, BAR BELL AND KETTLE BELL SYSTEM”; also spelled KETTLE-BELLS (with hyphen) in a 1910 advertisement for the “Automatic Exerciser”) ^ a b c Rathbone, Andy (2009-01-04). “The kettle bell way: Focused workouts mimic the movements of everyday activities”.

Blast Fat & Build Strength With Innovative Equipment!” Journal of Bodywork & Movement Therapies 15 (2011): 542-544 ^ a b Iv ill, Laura (2008-11-22).

“Exclusive ACE research examines the fitness benefits of kettle bells” (PDF). Journal of Bodywork & Movement Therapies 15 (2011): 125-127 ^ Kettle bell Swing Vs. High Pull”.

^ “The Kettle bell Clean, Stop Banging Your Wrists | The Complete Guide”. Russian stamp with kettle bell lifting theme (snatch and jerk depicted).

The sport consists of three main lifts: the snatch, jerk and the long cycle. Jerk and Long Cycle can be performed with one bell or two kettle bells of equal weight.

The lifter is given ten minutes for each event to perform as many repetitions as possible. Biathlon involves the Greek (kettle bell lifter) performing a set of jerks for ten minutes, with at least 1-hour rest, followed by a set of snatches for ten minutes.

Biathlon score is the combined jerk and snatch points. Long cycle involves the Greek performing a set of clean and jerks for ten minutes.

Snatch is a ten-minute set with only one arm switch allowed. Pendulum — path the kettle bell takes as it moves from between the legs to either the rack or overhead position in Snatch.

Swing-- kettle bell movement that involves moving the bell in a pendulum motion from between the legs to the overhead position. Back swing — the portion of the swing or snatch in which the bell is moving backward between the legs.

Rack position — the V-position of the shoulder, elbow, and wrist on the torso where the kettle bell rests between repetitions of jerk or long cycle. Ideally the elbow rests on the top portion of the hip joint.

Lockout — when the arm is fully extended in the overhead position---wrist over shoulder, and the knees are straight as if you are standing in an upside down handstand. Joint stacking — Ensuring proper alignment of joints in overhead lockout position, meaning a straight line can be drawn from wrist to elbow to shoulder to hip to knees to ankles.

Fixation — when the lifter and kettle bell completely stop all movement at the completion of a repetition, the component of a lift that determines whether the repetition will be counted towards the competition score; also a chance to rest Clean — kettle bell movement that involves moving the bell using the hips in a pendulum motion from between the legs to chest level in front of the body in the Rack position or the top of the swing position. Jerk begins with a dynamic push-press (see definition below) with the heels lifting, followed by a squat under the overhead lockout and finishing with standing up with straight legs.

Repeat for desired amount of time (or until you drop the bell). Olympic snatch — A style of snatch in which the back swing is eliminated and the bell moves in a straighter path up and down, often employed once the lifter’s forearms have fatigued at the end of a set.

— one switch rule (classic International Union of Kettle bell Lifting competition) or unlimited/multiple switches rule (marathon International Kettle bell Marathon Federation competition). Static/dead hang — when the lifter is just holding the Bell without moving--Not allowed in competitions.

Rebounding — not allowed Push press — kettle bell movement that utilizes strength from legs to get the bell to the overhead position. Windmill — kettle bell movement; stance is wider than shoulder width.

Set — length of time a kettle bell lift is performed for. RPM — repetitions per minute, which is used to pace a kettle bell set.

Score is then calculated as number of repetitions x KB coefficient. Kettle clamp — gear that enables transformation of ordinary dumbbell into a kettle bell.

A competitor organization of lesser importance is the International Girl Sport Federation (GSF), founded in Limpets, Russia but currently based in Ukraine. The American Kettle bell Alliance is also a member of the International Union of Kettle bell Lifting and represents American athletes in international competitions including the world championships, which is the largest and most prestigious annual international kettle bell sport competition in the world.

International Kettle bell Marathon Federation (IMF) hosts competitions using the traditional lifts (One arm--jerk, snatch, long cycle. It also organizes World Championships (individual and team (club affiliation)).

Edition Year Host City Country Events 1 2010 ]{{}}2 2011 ]{{}}3 2012 ]{{}}4 2013 TyumenRussia5 2014 HamburgGermany6 2015 DublinIreland7 2016 AktobeKazakhstan 8 2017 Seoul South Korea Edition Year Host City Country Events 1 2017 ]{{}}2 2018 Costa Reunited States It involves moving the bell in a pendulum motion from between the knees to anywhere between eye level to fully overhead and can be performed either two-handed or using one hand.

This requires an intense contraction of the gluteal, abdominal and latissimus muscles. The one-arm swing presents a significant anti-twisting challenge, and can be used with an alternating catch switching between arms.

There is controversy within the kettle bell world about whether a swing can only be performed with a hip hinge, and not with a squat. Within the kettle bell sport world, employing knee flexion during the swing is more common.

Hard style kettle bell swing (Hinge-based) — a hinge pattern which primarily utilizes the muscles of the posterior chain (hamstrings and glutes). It should be practiced with a good ground connection for stability and power production; a flat sole shoe or barefoot is preferred when performing swings.

This allows for stretch reflex from hamstrings to help scoop the bell up, ensures upward trajectory. Start This article has been rated as Start-Class on the project's quality scale.

Mid This article has been rated as Mid-importance on the project's importance scale. This article is supported by the technology and engineering in Russia task force.

If you would like to participate, please visit the project page, where you can join the discussion and see a list of open tasks. Start This article has been rated as Start-Class on the project's quality scale.

This article has not yet received a rating on the project's importance scale. The “Detractors” section is supported by a single source, whose argument against the cardiovascular benefits of kettle bell exercise consists solely of the following ridiculous paragraph:

High repetition kettle bell swings are indeed a good cardiovascular exercise. If you can go outside and walk briskly, you’re getting fresh air and the whole body is getting exercised evenly.

Also, the joints of the upper body in particular get a rest — unlike kettle bell swinging. Again, the buoyancy of the water rests the joints and the entire body (especially the back) gets a workout.

Also, spending time in the water is a good way to prepare the body against sudden chills or cold drafts. Finally, swimming in a local pool can be a rewarding social activity.

Hello, I have tried several times to offer up a great external link to a collection of instructional/introductory online kettle bell videos. These videos come from some of the best kettle bell instructors (with permission) without promoting one style of KB training over another.

— Preceding unsigned comment added by (talk) 00:11, 8 September 2011 (UTC) The spamming on this page has gotten ridiculous, but I do think that an external link to some pictures or videos that demonstrate what people actually do with kettle bells would be helpful.

The lack of videos and tiny bit of text in this entry fail to do anyone any good in terms of understanding kettle bells. I think it's an important resource to offer people.-- Jeff (talk) 18:31, 14 March 2008 (UTC)

If the link is to a relevant and informative site that should otherwise be included, please consider mentioning it on the talk page and let neutral and independent Wikipedia editors decide whether to add it. “, please examine and consider allowing kettle bell .com to remain as a resource link to this entry.

Some other links that seem to remain on this wiki page are blatantly commercial... however they somehow continue to stay on the site. Two hollow spheres (bells) attached to a bar were called a “barbell”.

Dumbbells are so named because they were solid, not filled with shot and hence were “dumb” (or soundless when used). Good luck finding any of this “real” history on the thousands of commercial kettle bell sites out there.

If the information in the first paragraph of this section can be documented, I think it should be added to the article. They were developed in Scotland, and they were granite with an iron handle attached.

At other times of the year, the Scots used them not just for curling, but for other athletic contests like throwing and strength training. Later, Scottish strongmen used hollow iron balls (bells) filled with lead shot and fitted with a handle.

Skill is an integral part of kettle bell manipulation and even the strongest audience members couldn't beat the strongmen at their own game. There is a reason why Wikipedia is laughed at by most knowledgeable people: it's the ridiculous amount of misinformation that gets published here by well-meaning but basically clueless dupes.

If you Wikipedia experts want to do something useful, you should put your research skills to use and verify what I've stated here, then correct this article. Intooblv (talk) 10:00, 28 June 2010 (UTC)Citations are needed here...would posting your theories be any less laughable?

He describes using them to do things familiar to modern kettle bell users. He also includes a feat which he states explicitly won't be in any competition, but is worth practicing.

Given that he is still a record holder, and a strongman of the highest praise, I think this source from 1905 would do well to show your comment contains an error of fact. Arthur does not, obviously, discuss what we call Kettle bell Sport, as that was another thing, and that is Russian as far as I can tell.

Aroma (talk) 13:03, 3 April 2013 (UTC) “Because more muscle groups are utilized in the swinging and movement of a kettle bell than during the lifting of dumbbells, a kettle bell workout is said to be more effective, and yields better results in less time.” “Unlike a traditional kettle bell, a Handball or SteelBell™, is a neoprene bag filled with sand or steel shot.

They also have a center of mass extended beyond the hand and allow for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening due to the shifting fill material.” Basically, it means throwing a kettle bell in the air, then catching it. “

Basically, they're saying that it's easier to throw and catch a kettle bell than it is a barbell or dumbbell (though, presumably, not a baseball). “In ring weight-lifting the principle feat, of course, is to hold these out at arm's length.”

Why anyone would reference Sand ow When the greatest development in KB lifting started after 1980 is beyond me. — Preceding unsigned comment added by (talk) 17:36, 4 January 2018 (UTC)

The article was at least implying that the “kettle-bell” as used in Western Europe and America around 1900 was of Russian origin. So far, we have the term girl, but no date when it was first applied to the exercise weight (its dictionary meaning is simply “weight”, and we need a specific source to pinpoint when this word was first applied in this specific sense).

Then we have the claim (also unreferenced) that the instrument was used for basic training in the Red Army. I have now found a reference for the English term “kettle bell” dated 1908, so whatever the Red Army was doing, “kettle bells” were already sold to fitness enthusiasts in New York at the time.

It is very well possible that e.g. Russian immigrants brought the things to New York in the late 1800s or so, but we do not have any kind of reference making such a claim. Portable / Fillable kettle bells — fillable with sand, dirt, gravel, lead shot, quartz sand, iron sand, concrete or water; portable in a sense that it doesn't have much weight (fillable so during transport are empty) and for some types that it also doesn't have much volume (like collapsible KBS); examples of portable KB that are fillable but not collapsible are Water bell and Amazon Collapsible kettle bells (examples are Fireball, Kettle bell dry bags (Master Elite portable sand kettle bell, Dry bell), Kettle bell sandbags)

1 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell
2 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell_lifting
3 en.wikipedia.org - https://en.wikipedia.org/wiki/Kettlebell_swing
4 en.wikipedia.org - https://en.wikipedia.org/wiki/Talk:Kettlebell