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Use the Kettlebell to Build Muscle, Burn Fat and Increase StaminaFrom Russia With Love: The Kettlebell or Girya, has been used for decades in Russia by elite athletes and special forces to build strength, stamina, power, and endurance.
As you can see, kettle bells are shaped like cannonballs with a handle welded on it. It is much more effective for ballistic movements than dumbbells. Ballistic movements such as swings, snatches, cleans and jerks will provide excellent gains in muscular strength and endurance. High reps of these exercises will burn the fat right off of your body. What's in in for you comrade?
What size do you need? Kettle-bells are measured in "poods". This is an old Russian weight term. One pood is equal to 16kg or about 35 pounds. Today you can purchase kettle-bells in weights ranging from 8lbs to more than 105 pounds. The average man should start with 1 pood or 35lb bells. If you are stronger than average, go with the 53lb bells. A woman should begin with 18lb bells, or 26lb if very strong. These weights may sound light, but trust us they feel heavier than they sound. K-bells are best purchased in pairs for better workouts. If funds are limited, 1 bell will take you very far. How do you learn? Most cities have certified instructors to teach you drills and correct form. Dragordoor.com has lists of qualified instructors in your area.
Nationally renowned instructor Mike Mahler offers some excellent dvd training programs. Our favorites include
K-bell Solution for Size and Strength
and
As you can see, kettle bell workouts are a highly effective way to exercise. Trust me once you try them you will be hooked. So what do you think? Are you up to the Girya challenge? Do you want to get as strong as a Russian bear? Yes? Then check out the links above and muscle up!
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