The kettlebell or ghiria, as it is called in Russian, is a tool with a spherical handle to hold it,
This “simple” metallic ball has very ancient origins, in fact you trace his ancestors up to ancient Greece, where they were executed in workouts with overhead water vessels very similar in shape to the tool.

Years pass and from the homeland of philosophy moves cold steppes of Russia Tsar Alexander III.
The kettlebell is still not spherical, but is widely used as a weight for the trade balance, up to that of the sovereign order quoted above, has the typical appearance of a Cannonball from us today. Slowly, in the future the motherland of Ivan Drago, spread ghiria races, which will contribute to shaping the preparation of athletes and make the tool a real element of native culture.
After traveling through time and rode in the footsteps of this metal ball, we come finally to the present day, where the spread of the kettlebell has spread worldwide. In all the gyms spread the practice of this pubblicizzatissimo tool that is the key to its success not only in rampant fashion (not necessarily quality index), but also on the effectiveness of its use.

Its rounded shape allows for the ballistic exercises in which, through the impetus of the tool in a variety of ways, we can produce an excellent synergic work of our muscles, especially those of the posterior kinetic chain, but also develop qualities such as: cardiovascular endurance, strength, explosive strength, coordination, flexibility and also a certain amount of balance/stability.

The main exercises you can do with this little friend are as varied and will quote you said some of them:

-swing
-clean & jerk
-snatch
-push press
In addition to these there are other exercises like squats, deadlifts, floor vertical press or pull the Chin, where the ballistic component is less and the kettlebell serves only as overload.

In future articles we’ll delve into the use of KB in the preparatory phase of training.

See you soon!

Roberto

Some examples of exercises with the KB: