Kettlebell

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A kettlebell

A kettlebell , or kettlebell , formerly also "round weight", is a training device for free weight training. It consists of a ball with a fixed handle and has a diameter of about 8 to 30 centimeters, depending on the weight. The kettlebell sport is originally from Russia and is a strength-endurance sports (10 minutes) as many repetitive movements like poking (which in a given time Jerk ) and tearing ( Snatch be performed). The kettlebell, which is available in cast or wrought iron, is traditionally manufactured in weights of 16 kilograms, 24 kilograms and 32 kilograms. These weight classes go back to the Russian weight unit pud (16 kilograms). The Russian name for kettlebell is Girya , plural Giri (Russian Гиря, plural Гири).

Modern history

In Germany, the kettlebell has been known as a training device for strength athletes since the end of the 19th century. The German strength athlete Arthur Saxon also trained with kettlebells. In some German gymnastics associations there were also so-called "round weight wars" at the beginning of the 20th century, in which, among other things, the iron balls were juggled. The exact origin of kettlebells is controversial, but it is clear that training with them has a long tradition, especially in Russia and the Soviet Union. Among other things, Russian "musclemen" used these devices to impress their audiences in circus performances. Above all, kettlebells played and still play a major role in military sports - Russian units, especially special units such as the Spetsnaz , train with these devices. In the National People's Army (NVA) of the GDR , too , exercises with the kettlebell were part of the soldiers' training program.

In competitive sport with kettlebells ("Girevoy Sport") it is counted how often either a kettlebell with a weight of 12, 16, 24 or 32 kilograms or two such kettlebells can be lifted within 10 minutes. The disciplines include snatching, pushing, and repositioning and pushing. If only one kettlebell is lifted, do as many repetitions as possible with one hand first, then switch to the other hand. Only one change of hands is permitted. The attempt ends when either the kettlebell is put down or 10 minutes have passed. Apart from the division by discipline, the participants are divided into classes according to body weight and gender as well as according to the weight of the kettlebells used.

In the USA there was a boom in this training device in the field of fitness training at the beginning of the 21st century. The marketing of the former Spetsnas trainer Pavel Tsatsouline plays a decisive role. The trend in the USA was picked up in particular by strength and martial arts athletes , elite and special units of the military and the police, as well as employees in the private security industry.

As part of the Crossfit -Booms the kettlebell has been mentioned in the gyms and the home training since the 2010s. Large discounters, for example, regularly offer kettlebells weighing 2 or 4 kilograms. In many cities, clubs have been set up that offer special training under the guidance of an instructor.

application

In contrast to many training devices in fitness studios , kettlebells are free weights and do not address isolated muscles , but muscle groups throughout the body - every exercise is also a coordination task. The main goal of training with the kettlebell is to build functional strength, explosive strength and stability and to strengthen the cardiovascular system as well as tendons and ligaments. The exercises have a particularly beneficial effect on core strength in the lower back and hip area. For this reason, kettlebells are particularly popular with martial artists who are highly dependent on functional strength, explosive strength and strength endurance .

Correct breathing and professional supervision are particularly important for beginners: the risk of injury without expert guidance is high. Especially with dynamic exercises, the use of centrifugal force (swinging the kettlebell) creates extremely high forces. The relatively high risk of injury is seen by critics as a major disadvantage of kettlebell training. In addition, these training devices are far less suitable for the pure building of muscle mass, which explains the relative insignificance of the device for bodybuilders . The advantages mentioned are not only the increase in functional strength, but also the achievement of a high level of all-round fitness , stamina, flexibility, coordination and body control. In addition, the kettlebell is extremely mobile and takes up little space. It can therefore be used individually and without a fitness club. In the USA in particular, kettlebell training is also advertised with the promise of rapid fat loss. In principle, the points mentioned can also be achieved with "classic" weight training, apart from a few specific kettlebell exercises.

Typical exercises with the ball bar are swinging (English swing ) of the bar between the legs, both single and both arms, the tearing (English snatch ) reacting (English clean (English), thrusting jerk ) and standing up from the bottom with overhead balanced kettlebell ( Turkish Get-Up ).

Differences in kettlebells

Kettlebells differ not only in their weight (typically 4, 8, 12, 16, 24 or 32 kilograms), but also in the nature of the surface, the distance between the handle and the ball and the size of the handle. Beyond purely aesthetic aspects, these differences also play a role in training, for example a thick grip trains grip strength more intensively. Depending on your constitution (physical strength), experience and use of the kettlebell, different kettlebells may be necessary.

The main differences in kettlebells are:

  • Your type: There are classic kettlebells as described below and competition kettlebells . Competition kettlebells have a standardized color (see below). In addition, all competition kettlebells are cast the same size regardless of weight. These factors ensure uniformity in the competitions.
  • Weight of the kettlebell (typically between 4 and 32 kilograms)
  • Condition of the handle (distance to the ball, circumference of the handle, rough or smooth surface)
  • Material of the ball (cheaper cast iron ball or more stable steel ball; there are also plastic-coated concrete balls)
  • Fixed weight or variable weight
  • Without or with a vinyl or neoprene cover (to protect against scratches and dents on the training floor)

The standardized colors of the various weights are as follows:

Weight colour
4 kg black
8 kg pink
12 kg blue
16 kg yellow
20 kg purple
24 kg green
28 kg orange
32 kg red
36 kg dark gray
40 kg White
44 kg silver
48 kg gold

Web links

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