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</div> </a> <ul id="toc-Shape-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Usage" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Usage"> <div class="vector-toc-text"> <span class="vector-toc-numb">3</span> <span>Usage</span> </div> </a> <ul id="toc-Usage-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Kettlebell_swing" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Kettlebell_swing"> <div class="vector-toc-text"> <span class="vector-toc-numb">4</span> <span>Kettlebell swing</span> </div> </a> <button aria-controls="toc-Kettlebell_swing-sublist" class="cdx-button cdx-button--weight-quiet cdx-button--icon-only vector-toc-toggle"> <span class="vector-icon mw-ui-icon-wikimedia-expand"></span> <span>Toggle Kettlebell swing subsection</span> </button> <ul id="toc-Kettlebell_swing-sublist" class="vector-toc-list"> <li id="toc-Variations" class="vector-toc-list-item vector-toc-level-2"> <a class="vector-toc-link" href="#Variations"> <div class="vector-toc-text"> <span class="vector-toc-numb">4.1</span> <span>Variations</span> </div> </a> <ul id="toc-Variations-sublist" class="vector-toc-list"> </ul> </li> </ul> </li> <li id="toc-Other_exercises" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Other_exercises"> <div class="vector-toc-text"> <span class="vector-toc-numb">5</span> <span>Other exercises</span> </div> </a> <ul id="toc-Other_exercises-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Grips" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Grips"> <div class="vector-toc-text"> <span class="vector-toc-numb">6</span> <span>Grips</span> </div> </a> <ul id="toc-Grips-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Lifting_styles" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Lifting_styles"> <div class="vector-toc-text"> <span class="vector-toc-numb">7</span> <span>Lifting styles</span> </div> </a> <ul id="toc-Lifting_styles-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-Kettlebell_sport" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Kettlebell_sport"> <div class="vector-toc-text"> <span class="vector-toc-numb">8</span> <span>Kettlebell sport</span> </div> </a> <button aria-controls="toc-Kettlebell_sport-sublist" class="cdx-button cdx-button--weight-quiet cdx-button--icon-only vector-toc-toggle"> <span class="vector-icon mw-ui-icon-wikimedia-expand"></span> <span>Toggle Kettlebell sport subsection</span> </button> <ul id="toc-Kettlebell_sport-sublist" class="vector-toc-list"> <li id="toc-Competition_colours" class="vector-toc-list-item vector-toc-level-2"> <a class="vector-toc-link" href="#Competition_colours"> <div class="vector-toc-text"> <span class="vector-toc-numb">8.1</span> <span>Competition colours</span> </div> </a> <ul id="toc-Competition_colours-sublist" class="vector-toc-list"> </ul> </li> </ul> </li> <li id="toc-Kettlebell_toss" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#Kettlebell_toss"> <div class="vector-toc-text"> <span class="vector-toc-numb">9</span> <span>Kettlebell toss</span> </div> </a> <ul id="toc-Kettlebell_toss-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-See_also" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#See_also"> <div class="vector-toc-text"> <span class="vector-toc-numb">10</span> <span>See also</span> </div> </a> <ul id="toc-See_also-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-References" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#References"> <div class="vector-toc-text"> <span class="vector-toc-numb">11</span> <span>References</span> </div> </a> <ul id="toc-References-sublist" class="vector-toc-list"> </ul> </li> <li id="toc-External_links" class="vector-toc-list-item vector-toc-level-1 vector-toc-list-item-expanded"> <a class="vector-toc-link" href="#External_links"> <div class="vector-toc-text"> <span class="vector-toc-numb">12</span> <span>External links</span> </div> </a> <ul id="toc-External_links-sublist" class="vector-toc-list"> </ul> </li> </ul> </div> </div> </nav> </div> </div> <div class="mw-content-container"> <main id="content" class="mw-body"> <header class="mw-body-header vector-page-titlebar"> <nav aria-label="Contents" class="vector-toc-landmark"> <div id="vector-page-titlebar-toc" class="vector-dropdown vector-page-titlebar-toc vector-button-flush-left" title="Table of Contents" > <input type="checkbox" id="vector-page-titlebar-toc-checkbox" role="button" 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Available in 30 languages" > <label id="p-lang-btn-label" for="p-lang-btn-checkbox" class="vector-dropdown-label cdx-button cdx-button--fake-button cdx-button--fake-button--enabled cdx-button--weight-quiet cdx-button--action-progressive mw-portlet-lang-heading-30" aria-hidden="true" ><span class="vector-icon mw-ui-icon-language-progressive mw-ui-icon-wikimedia-language-progressive"></span> <span class="vector-dropdown-label-text">30 languages</span> </label> <div class="vector-dropdown-content"> <div class="vector-menu-content"> <ul class="vector-menu-content-list"> <li class="interlanguage-link interwiki-ar mw-list-item"><a href="https://ar.wikipedia.org/wiki/%D8%AF%D9%85%D8%A8%D9%84_%D9%83%D8%B1%D9%88%D9%8A" title="دمبل كروي – Arabic" lang="ar" hreflang="ar" data-title="دمبل كروي" data-language-autonym="العربية" data-language-local-name="Arabic" class="interlanguage-link-target"><span>العربية</span></a></li><li class="interlanguage-link interwiki-ca mw-list-item"><a href="https://ca.wikipedia.org/wiki/Pes_rus" title="Pes rus – Catalan" lang="ca" hreflang="ca" data-title="Pes rus" data-language-autonym="Català" data-language-local-name="Catalan" class="interlanguage-link-target"><span>Català</span></a></li><li class="interlanguage-link interwiki-cv mw-list-item"><a href="https://cv.wikipedia.org/wiki/%D0%9F%D1%83%D0%BA%D0%B0%D0%BD_(%C4%95%D1%81%D0%BA%D0%B5%D1%80)" title="Пукан (ĕскер) – Chuvash" lang="cv" hreflang="cv" data-title="Пукан (ĕскер)" data-language-autonym="Чӑвашла" data-language-local-name="Chuvash" class="interlanguage-link-target"><span>Чӑвашла</span></a></li><li class="interlanguage-link interwiki-cs mw-list-item"><a href="https://cs.wikipedia.org/wiki/Bulina" title="Bulina – Czech" lang="cs" hreflang="cs" data-title="Bulina" data-language-autonym="Čeština" data-language-local-name="Czech" class="interlanguage-link-target"><span>Čeština</span></a></li><li class="interlanguage-link interwiki-da mw-list-item"><a href="https://da.wikipedia.org/wiki/Kettlebells" title="Kettlebells – Danish" lang="da" hreflang="da" data-title="Kettlebells" data-language-autonym="Dansk" data-language-local-name="Danish" class="interlanguage-link-target"><span>Dansk</span></a></li><li class="interlanguage-link interwiki-de mw-list-item"><a href="https://de.wikipedia.org/wiki/Kugelhantel" title="Kugelhantel – German" lang="de" hreflang="de" data-title="Kugelhantel" data-language-autonym="Deutsch" data-language-local-name="German" class="interlanguage-link-target"><span>Deutsch</span></a></li><li class="interlanguage-link interwiki-et mw-list-item"><a href="https://et.wikipedia.org/wiki/Sangpomm" title="Sangpomm – Estonian" lang="et" hreflang="et" data-title="Sangpomm" data-language-autonym="Eesti" data-language-local-name="Estonian" class="interlanguage-link-target"><span>Eesti</span></a></li><li class="interlanguage-link interwiki-es mw-list-item"><a href="https://es.wikipedia.org/wiki/Pesa_rusa" title="Pesa rusa – Spanish" lang="es" hreflang="es" data-title="Pesa rusa" data-language-autonym="Español" data-language-local-name="Spanish" class="interlanguage-link-target"><span>Español</span></a></li><li class="interlanguage-link interwiki-eo mw-list-item"><a href="https://eo.wikipedia.org/wiki/Globhaltero" title="Globhaltero – Esperanto" lang="eo" hreflang="eo" data-title="Globhaltero" data-language-autonym="Esperanto" data-language-local-name="Esperanto" class="interlanguage-link-target"><span>Esperanto</span></a></li><li class="interlanguage-link interwiki-ko mw-list-item"><a href="https://ko.wikipedia.org/wiki/%EC%BC%80%ED%8B%80%EB%B2%A8" title="케틀벨 – Korean" lang="ko" hreflang="ko" data-title="케틀벨" data-language-autonym="한국어" data-language-local-name="Korean" class="interlanguage-link-target"><span>한국어</span></a></li><li class="interlanguage-link interwiki-hi mw-list-item"><a href="https://hi.wikipedia.org/wiki/%E0%A4%95%E0%A5%87%E0%A4%9F%E0%A4%B2_%E0%A4%AC%E0%A5%87%E0%A4%B2" title="केटल बेल – Hindi" lang="hi" hreflang="hi" data-title="केटल बेल" data-language-autonym="हिन्दी" data-language-local-name="Hindi" class="interlanguage-link-target"><span>हिन्दी</span></a></li><li class="interlanguage-link interwiki-id mw-list-item"><a href="https://id.wikipedia.org/wiki/Kendi_beban" title="Kendi beban – Indonesian" lang="id" hreflang="id" data-title="Kendi beban" data-language-autonym="Bahasa Indonesia" data-language-local-name="Indonesian" class="interlanguage-link-target"><span>Bahasa Indonesia</span></a></li><li class="interlanguage-link interwiki-is mw-list-item"><a href="https://is.wikipedia.org/wiki/Ketilbjalla" title="Ketilbjalla – Icelandic" lang="is" hreflang="is" data-title="Ketilbjalla" data-language-autonym="Íslenska" data-language-local-name="Icelandic" class="interlanguage-link-target"><span>Íslenska</span></a></li><li class="interlanguage-link interwiki-it mw-list-item"><a href="https://it.wikipedia.org/wiki/Kettlebell" title="Kettlebell – Italian" lang="it" hreflang="it" data-title="Kettlebell" data-language-autonym="Italiano" data-language-local-name="Italian" class="interlanguage-link-target"><span>Italiano</span></a></li><li class="interlanguage-link interwiki-he mw-list-item"><a href="https://he.wikipedia.org/wiki/%D7%A7%D7%98%D7%9C%D7%91%D7%9C" title="קטלבל – Hebrew" lang="he" hreflang="he" data-title="קטלבל" data-language-autonym="עברית" data-language-local-name="Hebrew" class="interlanguage-link-target"><span>עברית</span></a></li><li class="interlanguage-link interwiki-lv mw-list-item"><a href="https://lv.wikipedia.org/wiki/Svaru_bumba_(sports)" title="Svaru bumba (sports) – Latvian" lang="lv" hreflang="lv" data-title="Svaru bumba (sports)" data-language-autonym="Latviešu" data-language-local-name="Latvian" class="interlanguage-link-target"><span>Latviešu</span></a></li><li class="interlanguage-link interwiki-lt mw-list-item"><a href="https://lt.wikipedia.org/wiki/Svarstis_(sporte)" title="Svarstis (sporte) – Lithuanian" lang="lt" hreflang="lt" data-title="Svarstis (sporte)" data-language-autonym="Lietuvių" data-language-local-name="Lithuanian" class="interlanguage-link-target"><span>Lietuvių</span></a></li><li class="interlanguage-link interwiki-hu mw-list-item"><a href="https://hu.wikipedia.org/wiki/G%C3%B6mbs%C3%BAlyz%C3%B3" title="Gömbsúlyzó – Hungarian" lang="hu" hreflang="hu" data-title="Gömbsúlyzó" data-language-autonym="Magyar" data-language-local-name="Hungarian" class="interlanguage-link-target"><span>Magyar</span></a></li><li class="interlanguage-link interwiki-nl mw-list-item"><a href="https://nl.wikipedia.org/wiki/Kettlebell" title="Kettlebell – Dutch" lang="nl" hreflang="nl" data-title="Kettlebell" data-language-autonym="Nederlands" data-language-local-name="Dutch" class="interlanguage-link-target"><span>Nederlands</span></a></li><li class="interlanguage-link interwiki-ja mw-list-item"><a href="https://ja.wikipedia.org/wiki/%E3%82%B1%E3%83%88%E3%83%AB%E3%83%99%E3%83%AB" title="ケトルベル – Japanese" lang="ja" hreflang="ja" data-title="ケトルベル" data-language-autonym="日本語" data-language-local-name="Japanese" class="interlanguage-link-target"><span>日本語</span></a></li><li class="interlanguage-link interwiki-no mw-list-item"><a href="https://no.wikipedia.org/wiki/Frivektkule" title="Frivektkule – Norwegian Bokmål" lang="nb" hreflang="nb" data-title="Frivektkule" data-language-autonym="Norsk bokmål" data-language-local-name="Norwegian Bokmål" class="interlanguage-link-target"><span>Norsk bokmål</span></a></li><li class="interlanguage-link interwiki-pl mw-list-item"><a href="https://pl.wikipedia.org/wiki/Giria" title="Giria – Polish" lang="pl" hreflang="pl" data-title="Giria" data-language-autonym="Polski" data-language-local-name="Polish" class="interlanguage-link-target"><span>Polski</span></a></li><li class="interlanguage-link interwiki-pt mw-list-item"><a href="https://pt.wikipedia.org/wiki/Kettlebell" title="Kettlebell – Portuguese" lang="pt" hreflang="pt" data-title="Kettlebell" data-language-autonym="Português" data-language-local-name="Portuguese" class="interlanguage-link-target"><span>Português</span></a></li><li class="interlanguage-link interwiki-ru mw-list-item"><a href="https://ru.wikipedia.org/wiki/%D0%A1%D0%BF%D0%BE%D1%80%D1%82%D0%B8%D0%B2%D0%BD%D0%B0%D1%8F_%D0%B3%D0%B8%D1%80%D1%8F" title="Спортивная гиря – Russian" lang="ru" hreflang="ru" data-title="Спортивная гиря" data-language-autonym="Русский" data-language-local-name="Russian" class="interlanguage-link-target"><span>Русский</span></a></li><li class="interlanguage-link interwiki-fi mw-list-item"><a href="https://fi.wikipedia.org/wiki/Kahvakuula" title="Kahvakuula – Finnish" lang="fi" hreflang="fi" data-title="Kahvakuula" data-language-autonym="Suomi" data-language-local-name="Finnish" class="interlanguage-link-target"><span>Suomi</span></a></li><li class="interlanguage-link interwiki-sv mw-list-item"><a href="https://sv.wikipedia.org/wiki/Kettlebell" title="Kettlebell – Swedish" lang="sv" hreflang="sv" data-title="Kettlebell" data-language-autonym="Svenska" data-language-local-name="Swedish" class="interlanguage-link-target"><span>Svenska</span></a></li><li class="interlanguage-link interwiki-tr mw-list-item"><a href="https://tr.wikipedia.org/wiki/Girya" title="Girya – Turkish" lang="tr" hreflang="tr" data-title="Girya" data-language-autonym="Türkçe" data-language-local-name="Turkish" class="interlanguage-link-target"><span>Türkçe</span></a></li><li class="interlanguage-link interwiki-uk mw-list-item"><a href="https://uk.wikipedia.org/wiki/%D0%93%D0%B8%D1%80%D1%8F_(%D1%81%D0%BF%D0%BE%D1%80%D1%82)" title="Гиря (спорт) – Ukrainian" lang="uk" hreflang="uk" data-title="Гиря (спорт)" data-language-autonym="Українська" data-language-local-name="Ukrainian" class="interlanguage-link-target"><span>Українська</span></a></li><li class="interlanguage-link interwiki-ur mw-list-item"><a href="https://ur.wikipedia.org/wiki/%DA%A9%DB%8C%D9%B9%D9%84_%D8%A8%DB%8C%D9%84" title="کیٹل بیل – Urdu" lang="ur" hreflang="ur" data-title="کیٹل بیل" data-language-autonym="اردو" data-language-local-name="Urdu" class="interlanguage-link-target"><span>اردو</span></a></li><li class="interlanguage-link interwiki-zh mw-list-item"><a href="https://zh.wikipedia.org/wiki/%E5%A3%BA%E9%88%B4" title="壺鈴 – Chinese" lang="zh" hreflang="zh" data-title="壺鈴" data-language-autonym="中文" data-language-local-name="Chinese" class="interlanguage-link-target"><span>中文</span></a></li> </ul> <div class="after-portlet after-portlet-lang"><span class="wb-langlinks-edit wb-langlinks-link"><a href="https://www.wikidata.org/wiki/Special:EntityPage/Q376762#sitelinks-wikipedia" title="Edit interlanguage links" class="wbc-editpage">Edit links</a></span></div> </div> </div> </div> </header> <div class="vector-page-toolbar"> <div class="vector-page-toolbar-container"> <div id="left-navigation"> <nav aria-label="Namespaces"> <div id="p-associated-pages" class="vector-menu vector-menu-tabs mw-portlet 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href="/wiki/Kettlebelly_(disambiguation)" class="mw-redirect mw-disambig" title="Kettlebelly (disambiguation)">Kettlebelly</a>.</div> <div class="shortdescription nomobile noexcerpt noprint searchaux" style="display:none">Cast iron or cast steel ball with a handle attached to the top</div> <style data-mw-deduplicate="TemplateStyles:r1251242444">.mw-parser-output .ambox{border:1px solid #a2a9b1;border-left:10px solid #36c;background-color:#fbfbfb;box-sizing:border-box}.mw-parser-output .ambox+link+.ambox,.mw-parser-output .ambox+link+style+.ambox,.mw-parser-output .ambox+link+link+.ambox,.mw-parser-output .ambox+.mw-empty-elt+link+.ambox,.mw-parser-output .ambox+.mw-empty-elt+link+style+.ambox,.mw-parser-output .ambox+.mw-empty-elt+link+link+.ambox{margin-top:-1px}html body.mediawiki .mw-parser-output .ambox.mbox-small-left{margin:4px 1em 4px 0;overflow:hidden;width:238px;border-collapse:collapse;font-size:88%;line-height:1.25em}.mw-parser-output .ambox-speedy{border-left:10px solid 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role="presentation"><tbody><tr><td class="mbox-image"><div class="mbox-image-div"><span typeof="mw:File"><a href="/wiki/File:Text_document_with_red_question_mark.svg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Text_document_with_red_question_mark.svg/40px-Text_document_with_red_question_mark.svg.png" decoding="async" width="40" height="40" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Text_document_with_red_question_mark.svg/60px-Text_document_with_red_question_mark.svg.png 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/a/a4/Text_document_with_red_question_mark.svg/80px-Text_document_with_red_question_mark.svg.png 2x" data-file-width="48" data-file-height="48" /></a></span></div></td><td class="mbox-text"><div class="mbox-text-span">Some of this article's <a href="/wiki/Wikipedia:Citing_sources" title="Wikipedia:Citing sources">listed sources</a> <b>may not be <a href="/wiki/Wikipedia:Reliable_sources" title="Wikipedia:Reliable sources">reliable</a></b>.<span class="hide-when-compact"> Please help improve this article by looking for better, more reliable sources. Unreliable citations may be challenged and removed.</span> <span class="date-container"><i>(<span class="date">September 2024</span>)</i></span><span class="hide-when-compact"><i> (<small><a href="/wiki/Help:Maintenance_template_removal" title="Help:Maintenance template removal">Learn how and when to remove this message</a></small>)</i></span></div></td></tr></tbody></table> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Competition_kettlebell_16_kilo.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/1/14/Competition_kettlebell_16_kilo.jpg/220px-Competition_kettlebell_16_kilo.jpg" decoding="async" width="220" height="330" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/1/14/Competition_kettlebell_16_kilo.jpg/330px-Competition_kettlebell_16_kilo.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/1/14/Competition_kettlebell_16_kilo.jpg/440px-Competition_kettlebell_16_kilo.jpg 2x" data-file-width="3648" data-file-height="5472" /></a><figcaption>A 16-kg (35-lb) "competition grade kettlebell"</figcaption></figure> <p>In <a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">weight training</a>, a <b>kettlebell</b> is a <a href="/wiki/Cast-iron" class="mw-redirect" title="Cast-iron">cast-iron</a> or <a href="/wiki/Steel_casting" title="Steel casting">cast-steel</a> ball with a handle attached to the top, resembling a cannonball with a handle.<sup id="cite_ref-1" class="reference"><a href="#cite_note-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup> It is used to perform a range of <a href="/wiki/Exercise" title="Exercise">exercises</a>; primarily <a href="/wiki/Ballistic_training" title="Ballistic training">ballistic exercises</a> that combine <a href="/wiki/Aerobic_exercise" title="Aerobic exercise">cardiovascular</a>, <a href="/wiki/Strength_training" title="Strength training">strength</a> and <a href="/wiki/Stretching#Dynamic_stretching" title="Stretching">mobility training</a>. Kettlebells are the primary equipment used in the <a href="/wiki/Strength_training" title="Strength training">strength</a> sport of <a href="/wiki/Kettlebell_lifting" title="Kettlebell lifting">kettlebell lifting</a>. </p> <meta property="mw:PageProp/toc" /> <div class="mw-heading mw-heading2"><h2 id="History">History</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=1" title="Edit section: History"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:The_Text_Book_of_Weight-Lifting_(Arthur_Saxon,_1910)_(front_cover).jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/en/thumb/b/b5/The_Text_Book_of_Weight-Lifting_%28Arthur_Saxon%2C_1910%29_%28front_cover%29.jpg/170px-The_Text_Book_of_Weight-Lifting_%28Arthur_Saxon%2C_1910%29_%28front_cover%29.jpg" decoding="async" width="170" height="257" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/en/thumb/b/b5/The_Text_Book_of_Weight-Lifting_%28Arthur_Saxon%2C_1910%29_%28front_cover%29.jpg/255px-The_Text_Book_of_Weight-Lifting_%28Arthur_Saxon%2C_1910%29_%28front_cover%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/en/b/b5/The_Text_Book_of_Weight-Lifting_%28Arthur_Saxon%2C_1910%29_%28front_cover%29.jpg 2x" data-file-width="325" data-file-height="492" /></a><figcaption><a href="/wiki/Arthur_Saxon" title="Arthur Saxon">Arthur Saxon</a> with a kettlebell, cover of <i>The Text Book of Weight-Lifting</i> (1910)</figcaption></figure> <p>The Russian <i>girya</i> (<span title="Russian-language text"><span lang="ru"><a href="https://en.wiktionary.org/wiki/%D0%B3%D0%B8%D1%80%D1%8F" class="extiw" title="wikt:гиря">ги́ря</a></span></span>, plural <span title="Russian-language text"><span lang="ru">ги́ри</span></span> <span title="Russian-language text"><i lang="ru-Latn">giri</i></span>) was a type of metal weight, primarily used to weigh crops in the 18th century. The use of such weights by <a href="/wiki/Strongman" title="Strongman">circus strongmen</a> is recorded for the 19th century. They began to be used for recreational and competition <a href="/wiki/Strength_athletics" title="Strength athletics">strength athletics</a> in Russia and Europe in the late 19th century. The birth of competitive kettlebell lifting or <i>girevoy sport</i> (гиревой спорт) is dated to 1885, with the founding of the "Circle for Amateur Athletics" (Кружок любителей атлетики).<sup id="cite_ref-2" class="reference"><a href="#cite_note-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup> Russian <span title="Russian-language text"><i lang="ru-Latn">girya</i></span> are traditionally measured in weight by <i><a href="/wiki/Pood" title="Pood">pood</a></i>, corresponding to 16.38 kilograms (36.1 lb).<sup id="cite_ref-csm_3-0" class="reference"><a href="#cite_note-csm-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup> The English term <i>kettle bell</i> has been in use since the early 20th century.<sup id="cite_ref-4" class="reference"><a href="#cite_note-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup> </p><p>Similar weights used in <a href="/wiki/Classical_Greece" title="Classical Greece">Classical Greece</a> were the <i><a href="/wiki/Halteres_(ancient_Greece)" title="Halteres (ancient Greece)">haltere</a></i>, comparable to the modern kettlebell in terms of movements. </p> <div class="mw-heading mw-heading2"><h2 id="Shape">Shape</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=2" title="Edit section: Shape"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <figure class="mw-default-size mw-halign-left" typeof="mw:File/Thumb"><a href="/wiki/File:Dragon_Door_Kettlebells_in_Three_Sizes.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/9/9b/Dragon_Door_Kettlebells_in_Three_Sizes.jpg/170px-Dragon_Door_Kettlebells_in_Three_Sizes.jpg" decoding="async" width="170" height="165" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/9/9b/Dragon_Door_Kettlebells_in_Three_Sizes.jpg/255px-Dragon_Door_Kettlebells_in_Three_Sizes.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/9/9b/Dragon_Door_Kettlebells_in_Three_Sizes.jpg/340px-Dragon_Door_Kettlebells_in_Three_Sizes.jpg 2x" data-file-width="600" data-file-height="584" /></a><figcaption>12 kg, 16 kg, and 24 kg kettlebells</figcaption></figure> <p>Unlike traditional <a href="/wiki/Dumbbell" title="Dumbbell">dumbbells</a>, a kettlebell's centre of mass is extended beyond the hand, similar to <a href="/wiki/Indian_club" title="Indian club">Indian clubs</a> or <a href="/wiki/Hojo_und%C5%8D#Ishi_sashi" title="Hojo undō">ishi sashi</a>. This facilitates <a href="/wiki/Ballistic_training" title="Ballistic training">ballistic</a> and swinging movements.<sup id="cite_ref-HeraldNet_5-0" class="reference"><a href="#cite_note-HeraldNet-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> Variants of the kettlebell include bags filled with sand, water, or steel shot.<sup id="cite_ref-LAT_6-0" class="reference"><a href="#cite_note-LAT-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup> The kettlebell allows for swing movements and release moves with added safety and added grip, wrist, arm and core strengthening. The weight of a kettlebell is not distributed evenly. Thus, the unique shape of a kettlebell provides the "unstable force" for handling,<sup id="cite_ref-7" class="reference"><a href="#cite_note-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup> which is important for the effectiveness of the kettlebell exercises.<sup id="cite_ref-8" class="reference"><a href="#cite_note-8"><span class="cite-bracket">[</span>8<span class="cite-bracket">]</span></a></sup> </p> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Anatomy_of_the_Kettlebell_(cropped).jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/3/38/Anatomy_of_the_Kettlebell_%28cropped%29.jpg/220px-Anatomy_of_the_Kettlebell_%28cropped%29.jpg" decoding="async" width="220" height="219" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/3/38/Anatomy_of_the_Kettlebell_%28cropped%29.jpg/330px-Anatomy_of_the_Kettlebell_%28cropped%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/3/38/Anatomy_of_the_Kettlebell_%28cropped%29.jpg/440px-Anatomy_of_the_Kettlebell_%28cropped%29.jpg 2x" data-file-width="932" data-file-height="927" /></a><figcaption>Parts of a competition kettlebell</figcaption></figure> <p>The parts of the kettlebell can be broken down into: handle, corners, horns, window, bell, and base. </p> <div class="mw-heading mw-heading2"><h2 id="Usage">Usage</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=3" title="Edit section: Usage"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.<sup id="cite_ref-times_9-0" class="reference"><a href="#cite_note-times-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-HeraldNet_5-1" class="reference"><a href="#cite_note-HeraldNet-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> The basic movements, such as the swing, snatch, and the <a href="/wiki/Clean_and_jerk" title="Clean and jerk">clean and jerk</a>, engage the entire body at once,<sup id="cite_ref-times_9-1" class="reference"><a href="#cite_note-times-9"><span class="cite-bracket">[</span>9<span class="cite-bracket">]</span></a></sup> and in a way that mimics real world activities such as shoveling or farm work.<sup id="cite_ref-csm_3-1" class="reference"><a href="#cite_note-csm-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-HeraldNet_5-2" class="reference"><a href="#cite_note-HeraldNet-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup> </p><p>Unlike the exercises with dumbbells or <a href="/wiki/Barbell" title="Barbell">barbells</a>, kettlebell exercises involve large numbers of repetitions in the sport, and <i>can</i> also involve large reps in normal training. Kettlebell 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 <a href="/wiki/High-intensity_interval_training" title="High-intensity interval training">high-intensity interval training</a> rather than to traditional weight lifting. In a 2010 study, kettlebell enthusiasts performing a 20-minute <a href="/wiki/Snatch_(weightlifting)" title="Snatch (weightlifting)">snatch</a> 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".<sup id="cite_ref-ACEStudy_10-0" class="reference"><a href="#cite_note-ACEStudy-10"><span class="cite-bracket">[</span>10<span class="cite-bracket">]</span></a></sup> When training with high repetitions, kettlebell progression should start out slowly to build muscle endurance, support the joints and prevent injury. </p><p>When done without the right instruction and progression, these exercises, like those done with any workout equipment, can be harmful to anyone who have shoulder or back issues or a weak core. But when done correctly, they have a lot of health benefits. They can provide greater strength, mental toughness, cardiovascular endurance, agility, range of motion, and mobility.<sup id="cite_ref-11" class="reference"><a href="#cite_note-11"><span class="cite-bracket">[</span>11<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="Kettlebell_swing">Kettlebell swing</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=4" title="Edit section: Kettlebell swing"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236090951"><div role="note" class="hatnote navigation-not-searchable">See also: <a href="/wiki/Kettlebell_swing" title="Kettlebell swing">Kettlebell swing</a></div> <figure class="mw-default-size" typeof="mw:File/Thumb"><span><video id="mwe_player_0" poster="//upload.wikimedia.org/wikipedia/commons/thumb/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm/220px--Kettlebell_Swing_Hip_Hinge_Style.webm.jpg" controls="" preload="none" data-mw-tmh="" class="mw-file-element" width="220" height="165" data-durationhint="61" data-mwtitle="Kettlebell_Swing_Hip_Hinge_Style.webm" data-mwprovider="wikimediacommons" resource="/wiki/File:Kettlebell_Swing_Hip_Hinge_Style.webm"><source src="//upload.wikimedia.org/wikipedia/commons/transcoded/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm/Kettlebell_Swing_Hip_Hinge_Style.webm.480p.vp9.webm" type="video/webm; codecs="vp9, opus"" data-transcodekey="480p.vp9.webm" data-width="640" data-height="480" /><source src="//upload.wikimedia.org/wikipedia/commons/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm" type="video/webm; codecs="vp8"" data-width="640" data-height="480" /><source src="//upload.wikimedia.org/wikipedia/commons/transcoded/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm/Kettlebell_Swing_Hip_Hinge_Style.webm.144p.mjpeg.mov" type="video/quicktime" data-transcodekey="144p.mjpeg.mov" data-width="192" data-height="144" /><source src="//upload.wikimedia.org/wikipedia/commons/transcoded/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm/Kettlebell_Swing_Hip_Hinge_Style.webm.240p.vp9.webm" type="video/webm; codecs="vp9, opus"" data-transcodekey="240p.vp9.webm" data-width="320" data-height="240" /><source src="//upload.wikimedia.org/wikipedia/commons/transcoded/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm/Kettlebell_Swing_Hip_Hinge_Style.webm.360p.vp9.webm" type="video/webm; codecs="vp9, opus"" data-transcodekey="360p.vp9.webm" data-width="480" data-height="360" /><source src="//upload.wikimedia.org/wikipedia/commons/transcoded/1/13/Kettlebell_Swing_Hip_Hinge_Style.webm/Kettlebell_Swing_Hip_Hinge_Style.webm.360p.webm" type="video/webm; codecs="vp8, vorbis"" data-transcodekey="360p.webm" data-width="480" data-height="360" /></video></span><figcaption>Video of kettlebell swing, hip hinge style</figcaption></figure> <p>The kettlebell swing (also the <i>Russian swing</i>, <i>double-arm swing</i> or <i>conventional kettlebell swing</i>) is the fundamental <a href="/wiki/Ballistic_training" title="Ballistic training">ballistic</a> exercise used to train the <a href="/wiki/Posterior_chain" title="Posterior chain">posterior chain</a> in a manner similar to <a href="/wiki/Standing_long_jump" title="Standing long jump">broad jumping</a>. The kettlebell 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 kettlebell.<sup id="cite_ref-swing_12-0" class="reference"><a href="#cite_note-swing-12"><span class="cite-bracket">[</span>12<span class="cite-bracket">]</span></a></sup> The key to a good kettlebell swing is effectively <a href="/wiki/Pelvic_thrust#Exercise" title="Pelvic thrust">thrusting the hips</a>, not bending too much at the knees, and sending the weight forwards, as opposed to squatting the weight up, or lifting up with the arms. Some knee flexion (<a href="/wiki/Squat_(exercise)" title="Squat (exercise)">squat</a>) may occur during the swing, though the force generated originates from the poster chain <i>hinging</i> muscles that control the <a href="/wiki/Hip" title="Hip">hip</a>. </p><p>This exercise requires an intense contraction of the <a href="/wiki/Grip_strength#As_a_separate_discipline" title="Grip strength">hand</a>, <a href="/wiki/Gluteal_muscles" title="Gluteal muscles">gluteal</a>, <a href="/wiki/Abdomen#muscles" title="Abdomen">abdominal</a> and <a href="/wiki/Latissimus_dorsi_muscle" title="Latissimus dorsi muscle">latissimus</a> muscles as dynamic force is generated in multiple joints including the; hip, knee, ankle and shoulder. </p> <div class="mw-heading mw-heading3"><h3 id="Variations">Variations</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=5" title="Edit section: Variations"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>There are many variations of the kettlebell swing, some are, but not limited to: the release and catch swing (two hands switching from <a href="/wiki/Anatomical_terms_of_motion#Pronation_and_supination" title="Anatomical terms of motion">pronated</a> to supinated grip), the one-arm swing (a significant anti-<a href="/wiki/Abdomen#Posture" title="Abdomen">rotation</a> challenge), the one-arm alternating catch swing, the walking swing, the suitcase swing, the lateral swing, two kettlebells double arm swing, swing squat style and high swing. </p> <div class="mw-heading mw-heading2"><h2 id="Other_exercises">Other exercises</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=6" title="Edit section: Other exercises"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>The following is a list of common exercises that are uniquely suited to the kettlebell. Some of these exercises may be performed with one or two kettlebells.<sup id="cite_ref-13" class="reference"><a href="#cite_note-13"><span class="cite-bracket">[</span>13<span class="cite-bracket">]</span></a></sup> </p> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/5/51/Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg/220px-Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg" decoding="async" width="220" height="151" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/5/51/Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg/330px-Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/5/51/Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg/440px-Marine_Corps_Base_Hawaii_cross-training_gym_celebrates_first_anniversary_120814-M-MM918-001.jpg 2x" data-file-width="2100" data-file-height="1442" /></a><figcaption>Turkish get-up</figcaption></figure> <dl><dt>Around-the-world/slingshot</dt> <dd>The kettlebell is held in one arm and moved in a circular motion around the body, switching hands in front and behind. Variations can include passing through the legs in a <i>figure-8</i>.</dd> <dt><a href="/wiki/Bent_press" title="Bent press">Bent press</a></dt> <dd>A press utilizing a bent-leg windmill position to lift heavier weight than is otherwise possible.</dd> <dt><a href="/wiki/Clean_and_jerk#Clean" title="Clean and jerk">Clean</a></dt> <dd>The bell is swung between the legs and brought back up to the <i>racked</i> position (resting on the forearm in the crook of the elbow, with the elbow against the chest). Variations can include lateral movement to the sides, alternating cleans with two bells, static cleans with no swing component.<sup id="cite_ref-14" class="reference"><a href="#cite_note-14"><span class="cite-bracket">[</span>14<span class="cite-bracket">]</span></a></sup></dd> <dt><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a></dt> <dd>Can be performed different styles, sumo, squat or hip hinge, with one or more kettlebells between the legs, it can also be performed with the kettlebells on the outside (suitcase).</dd> <dt>Halo</dt> <dd>The kettlebell is held by the horns in front of the shoulders, usually upside-down, and moved in a circle around the head while keeping the head straight in place. This movement is done to improve upper body mobility.</dd> <dt>High pull</dt> <dd>A movement which begins with a swing and ends with the arm parallel to the floor instead of completing the arc of the arm to a full snatch.<sup id="cite_ref-15" class="reference"><a href="#cite_note-15"><span class="cite-bracket">[</span>15<span class="cite-bracket">]</span></a></sup></dd> <dt><a href="/wiki/Overhead_press" title="Overhead press">Overhead press</a></dt> <dd>The kettlebell is held in the rack position and pushed overhead with one arm, keeping the body rigid. Variations include using two bells, the <a href="/wiki/Push_press" title="Push press">push press</a>, the <a href="https://commons.wikimedia.org/wiki/File:Kettlebell_Sots_Press.webm" class="extiw" title="c:File:Kettlebell Sots Press.webm">Sots press</a> (named after <a href="/wiki/Viktor_Sots" title="Viktor Sots">Viktor Sots</a>) and the alternating press amongst others.</dd> <dt><a href="/wiki/Snatch_(weightlifting)#Variations" title="Snatch (weightlifting)">Snatch</a></dt> <dd>The kettlebell 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. Variations may include movements begun from a static position or a swing.<sup id="cite_ref-16" class="reference"><a href="#cite_note-16"><span class="cite-bracket">[</span>16<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-17" class="reference"><a href="#cite_note-17"><span class="cite-bracket">[</span>17<span class="cite-bracket">]</span></a></sup></dd> <dt><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a></dt> <dd>The basic squat is performed holding one or more kettlebells in the <i>racked</i> position, or a single bell in the goblet position. Variations include <i><a href="/wiki/Prisiadki" title="Prisiadki">Cossack</a></i> <a href="https://commons.wikimedia.org/wiki/File:Overhead_Kettlebell_Cossack_Squat.webm" class="extiw" title="c:File:Overhead Kettlebell Cossack Squat.webm">squat</a> with movement to the side and overhead squats where the bell is held above the head, amongst others.</dd></dl> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Kettlebells_DSC_4249_(4470129410).jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/e/e6/Kettlebells_DSC_4249_%284470129410%29.jpg/220px-Kettlebells_DSC_4249_%284470129410%29.jpg" decoding="async" width="220" height="331" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/e/e6/Kettlebells_DSC_4249_%284470129410%29.jpg/330px-Kettlebells_DSC_4249_%284470129410%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/e/e6/Kettlebells_DSC_4249_%284470129410%29.jpg/440px-Kettlebells_DSC_4249_%284470129410%29.jpg 2x" data-file-width="2848" data-file-height="4288" /></a><figcaption>Athlete performing the squat</figcaption></figure> <dl><dt>Swing</dt> <dd>The traditional Russian swing is swung from just below the groin to somewhere between the upper abdomen and shoulders, with arms straight or slightly bent. Variations can include going higher than shoulder height (American) or using one hand and alternating hands if required.<sup id="cite_ref-swing_12-1" class="reference"><a href="#cite_note-swing-12"><span class="cite-bracket">[</span>12<span class="cite-bracket">]</span></a></sup></dd> <dt>Turkish get-up</dt> <dd>A kettlebell 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 <a href="/wiki/Supine_position" title="Supine position">supine</a> on the floor to standing, and back again.<sup id="cite_ref-18" class="reference"><a href="#cite_note-18"><span class="cite-bracket">[</span>18<span class="cite-bracket">]</span></a></sup></dd> <dt>Windmill</dt> <dd>Start in a standing position with one arm fully extended and holding up a kettlebell overhead. Keeping the bell arm vertical, hinge at your hips so the upper body is lowered to the opposite side and rotated until the other hand is touching the floor. Then reverse the movement to return to the starting position, and repeat for the desired number of reps. This improves mobility and stability in both the hips and shoulders. Alternatively the bell may be held in the other hand, or with one in each hand. An easier version is the bent-leg windmill where the off-side leg is bent, or the supported windmill where the free hand rests against the off leg.</dd></dl> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Kettlebells_DSC_4276_(4470138364).jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/d/d9/Kettlebells_DSC_4276_%284470138364%29.jpg/220px-Kettlebells_DSC_4276_%284470138364%29.jpg" decoding="async" width="220" height="331" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/d/d9/Kettlebells_DSC_4276_%284470138364%29.jpg/330px-Kettlebells_DSC_4276_%284470138364%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/d/d9/Kettlebells_DSC_4276_%284470138364%29.jpg/440px-Kettlebells_DSC_4276_%284470138364%29.jpg 2x" data-file-width="2848" data-file-height="4288" /></a><figcaption>Progressively lowering the torso to opposite side in Windmill</figcaption></figure> <figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:Kettlebells_DSC_4274_(4469359907).jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/8/80/Kettlebells_DSC_4274_%284469359907%29.jpg/220px-Kettlebells_DSC_4274_%284469359907%29.jpg" decoding="async" width="220" height="331" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/8/80/Kettlebells_DSC_4274_%284469359907%29.jpg/330px-Kettlebells_DSC_4274_%284469359907%29.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/8/80/Kettlebells_DSC_4274_%284469359907%29.jpg/440px-Kettlebells_DSC_4274_%284469359907%29.jpg 2x" data-file-width="2848" data-file-height="4288" /></a><figcaption>Lowered position in the Windmill</figcaption></figure> <div class="mw-heading mw-heading2"><h2 id="Grips">Grips</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=7" title="Edit section: Grips"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>More than 25 grips are available on the kettlebell, which can be used to add variation, test various muscles, improve <a href="/wiki/Proprioception" title="Proprioception">proprioception</a>, and increase or decrease complexity. Pressing grips, racking grips, lifting grips, ballistic grips, juggling grips, and isometric hold grips are a few of the different types of grips. </p> <div class="mw-heading mw-heading2"><h2 id="Lifting_styles">Lifting styles</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=8" title="Edit section: Lifting styles"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <figure class="mw-default-size mw-halign-right" typeof="mw:File/Thumb"><a href="/wiki/File:Kettlebell.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/f/f5/Kettlebell.JPG/220px-Kettlebell.JPG" decoding="async" width="220" height="165" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/f/f5/Kettlebell.JPG/330px-Kettlebell.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/f/f5/Kettlebell.JPG/440px-Kettlebell.JPG 2x" data-file-width="3648" data-file-height="2736" /></a><figcaption>Performing <a href="/wiki/Clean_and_jerk" title="Clean and jerk">jerk</a> with 32 kg kettlebells (rack position)</figcaption></figure> <p>Contemporary kettlebell training is represented basically by five styles. </p><p>Hardstyle has its roots in <a href="/wiki/Powerlifting" title="Powerlifting">powerlifting</a> and <a href="/wiki/G%C5%8Dj%C5%AB-ry%C5%AB" title="Gōjū-ryū">Gōjū-ryū</a> <a href="/wiki/Karate" title="Karate">karate</a> training, particularly <i><a href="/wiki/Hojo_und%C5%8D" title="Hojo undō">hojo undō</a></i> concepts. With emphasis on the "hard" component and borrowing the concept of <i><a href="/wiki/Kime" title="Kime">kime</a></i>, the Hardstyle focuses on strength and power and duality of relaxation and tension. </p><p>Girevoy, sometimes referred to as the fluid style in comparison to the Hardstyle, represents the training regimen for the competitive sport of <a href="/wiki/Kettlebell_lifting" title="Kettlebell lifting">kettlebell lifting</a>, focusing on strength endurance. </p><p>Crossfit kettlebell refers to implementation of kettlebell training as in <a href="/wiki/CrossFit" title="CrossFit">CrossFit</a> curricula, often with significant modifications to preceding styles (e.g. American Swing vs. conventional swing, placing the kettlebell down between snatches). </p><p>Juggling is a training style where the practitioner releases and catches the kettlebell with all manner of spins and flips around the body. </p><p>Kettlebell training is all that is done with a kettlebell outside of the above 4 categories. Kettlebell training is extremely broad and caters to many different goals, some being, but not limited to: mobility, flexibility, cardiovascular endurance, strength, speed and power. If an athlete is training in the gym, on the beach, or in the park, and not performing any of the above disciplines, they are participating in kettlebell training. </p> <div class="mw-heading mw-heading2"><h2 id="Kettlebell_sport">Kettlebell sport</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=9" title="Edit section: Kettlebell sport"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236090951"><div role="note" class="hatnote navigation-not-searchable">Main article: <a href="/wiki/Kettlebell_lifting" title="Kettlebell lifting">Kettlebell lifting</a></div> <p>The kettlebell sport having originated in Russia now has competitions across the world, it consists of three main lifts: the snatch, jerk and the long cycle.<sup id="cite_ref-19" class="reference"><a href="#cite_note-19"><span class="cite-bracket">[</span>19<span class="cite-bracket">]</span></a></sup><sup id="cite_ref-20" class="reference"><a href="#cite_note-20"><span class="cite-bracket">[</span>20<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading3"><h3 id="Competition_colours">Competition colours</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=10" title="Edit section: Competition colours"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Competition grade kettlebells used in kettlebell sport and lesuire lifting are colour coded by bell or horn to allow quick and easy recognition. </p> <table class="wikitable sortable" style="text-align: center"> <tbody><tr> <th scope="col" width="90" class="unsortable">Colour </th> <th scope="col" width="90">Weight (kg) </th> <th scope="col" width="90">Weight (lb) </th></tr> <tr> <td bgcolor="pink">pink</td> <td>8</td> <td>17.64 </td></tr> <tr> <td bgcolor="blue"><span style="color:white;">blue</span></td> <td>12</td> <td>26.46 </td></tr> <tr> <td bgcolor="yellow">yellow</td> <td>16</td> <td>35.27 </td></tr> <tr> <td bgcolor="purple"><span style="color:white;">purple</span></td> <td>20</td> <td>44.09 </td></tr> <tr> <td bgcolor="green"><span style="color:white;">green</span></td> <td>24</td> <td>52.91 </td></tr> <tr> <td bgcolor="orange">orange</td> <td>28</td> <td>61.73 </td></tr> <tr> <td bgcolor="red"><span style="color:white;">red</span></td> <td>32</td> <td>70.55 </td></tr> <tr> <td bgcolor="grey"><span style="color:white;">grey</span></td> <td>36</td> <td>79.37 </td></tr> <tr> <td bgcolor="white">white</td> <td>40</td> <td>88.18 </td></tr> <tr> <td bgcolor="silver">silver</td> <td>44</td> <td>97.00 </td></tr> <tr> <td bgcolor="gold">gold</td> <td>48</td> <td>105.82 </td></tr></tbody></table> <p>Weights that increment at 2kg such as; 10, 14, 18, 22, 26, 30, 34 are the same colour as the weight 2 kilograms below them but are notated by black bands on the handle in competitive lifting. For example, a 10 Kg bell is pink with black bands on the handle, and an 18 Kg bell is yellow with black bands on the handle. </p> <div class="mw-heading mw-heading2"><h2 id="Kettlebell_toss">Kettlebell toss</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=11" title="Edit section: Kettlebell toss"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <p>Strongmen events include the competitive tossing of kettlebells. For example, in the <a href="/wiki/2023_World%27s_Strongest_Man" title="2023 World's Strongest Man">2023 World's Strongest Man</a>, the format was to toss seven kettlebells, weighing 45–68 pounds, over a 15-foot bar as quickly as possible. The best performance was by <a href="/wiki/Mateusz_Kieliszkowski" title="Mateusz Kieliszkowski">Mateusz Kieliszkowski</a> who successfully tossed all seven kettlebells over the bar in 32.44 seconds.<sup id="cite_ref-21" class="reference"><a href="#cite_note-21"><span class="cite-bracket">[</span>21<span class="cite-bracket">]</span></a></sup> </p> <div class="mw-heading mw-heading2"><h2 id="See_also">See also</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=12" title="Edit section: See also"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1184024115">.mw-parser-output .div-col{margin-top:0.3em;column-width:30em}.mw-parser-output .div-col-small{font-size:90%}.mw-parser-output .div-col-rules{column-rule:1px solid #aaa}.mw-parser-output .div-col dl,.mw-parser-output .div-col ol,.mw-parser-output .div-col ul{margin-top:0}.mw-parser-output .div-col li,.mw-parser-output .div-col dd{page-break-inside:avoid;break-inside:avoid-column}</style><div class="div-col" style="column-width: 30em;"> <ul><li><a href="/wiki/Bulgarian_bag" title="Bulgarian bag">Bulgarian bag</a></li> <li><a href="/wiki/Outline_of_exercise#Exercise_equipment" title="Outline of exercise">Exercise equipment</a></li> <li><a href="/wiki/Lifting_stone" title="Lifting stone">Lifting stone</a></li> <li><a href="/wiki/Medicine_ball" title="Medicine ball">Medicine ball</a></li> <li><a href="/wiki/Pool_float#Other_floats" title="Pool float">Pool dumbbell</a></li> <li><a href="/wiki/Strength_training#Equipment" title="Strength training">Weights</a></li></ul> </div> <div class="mw-heading mw-heading2"><h2 id="References">References</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=13" title="Edit section: References"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <style data-mw-deduplicate="TemplateStyles:r1239543626">.mw-parser-output .reflist{margin-bottom:0.5em;list-style-type:decimal}@media screen{.mw-parser-output .reflist{font-size:90%}}.mw-parser-output .reflist .references{font-size:100%;margin-bottom:0;list-style-type:inherit}.mw-parser-output .reflist-columns-2{column-width:30em}.mw-parser-output .reflist-columns-3{column-width:25em}.mw-parser-output .reflist-columns{margin-top:0.3em}.mw-parser-output .reflist-columns ol{margin-top:0}.mw-parser-output .reflist-columns li{page-break-inside:avoid;break-inside:avoid-column}.mw-parser-output .reflist-upper-alpha{list-style-type:upper-alpha}.mw-parser-output .reflist-upper-roman{list-style-type:upper-roman}.mw-parser-output .reflist-lower-alpha{list-style-type:lower-alpha}.mw-parser-output .reflist-lower-greek{list-style-type:lower-greek}.mw-parser-output .reflist-lower-roman{list-style-type:lower-roman}</style><div class="reflist"> <div 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center/9px no-repeat}.mw-parser-output .cs1-ws-icon a{background:url("//upload.wikimedia.org/wikipedia/commons/4/4c/Wikisource-logo.svg")right 0.1em center/12px no-repeat}body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-free a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-limited a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-registration a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-subscription a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .cs1-ws-icon a{background-size:contain;padding:0 1em 0 0}.mw-parser-output .cs1-code{color:inherit;background:inherit;border:none;padding:inherit}.mw-parser-output .cs1-hidden-error{display:none;color:var(--color-error,#d33)}.mw-parser-output .cs1-visible-error{color:var(--color-error,#d33)}.mw-parser-output .cs1-maint{display:none;color:#085;margin-left:0.3em}.mw-parser-output .cs1-kern-left{padding-left:0.2em}.mw-parser-output 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Retrieved <span class="nowrap">2018-08-24</span></span>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=article&rft.jtitle=Kettlebell+Kings&rft.atitle=Intro+To+Kettlebell+Sport+Part+3%3A+The+Kettlebell+Sport+Snatch&rft_id=https%3A%2F%2Fwww.kettlebellkings.com%2Fblog%2Fintro-to-kettlebell-sport-part-3-the-kettlebell-sport-snatch%2F&rfr_id=info%3Asid%2Fen.wikipedia.org%3AKettlebell" class="Z3988"></span></span> </li> <li id="cite_note-18"><span class="mw-cite-backlink"><b><a href="#cite_ref-18">^</a></b></span> <span class="reference-text">Liebenson, Craig and Shaughness, Gabrielle "The Turkish Get-up." <i>Journal of Bodywork & Movement Therapies</i> 15 (2011): 125-127</span> </li> <li id="cite_note-19"><span class="mw-cite-backlink"><b><a href="#cite_ref-19">^</a></b></span> <span class="reference-text"><a rel="nofollow" class="external text" href="https://www.iklf.org/">International Kettlebell lifting Federation website</a></span> </li> <li id="cite_note-20"><span class="mw-cite-backlink"><b><a href="#cite_ref-20">^</a></b></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite class="citation web cs1 cs1-prop-foreign-lang-source"><a rel="nofollow" class="external text" href="https://giri-iukl.com/">"International Union of Kettlebell Lifting"</a>. <i>Международный Союз Гиревого Спорта</i> (in Russian)<span class="reference-accessdate">. Retrieved <span class="nowrap">2024-02-08</span></span>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=unknown&rft.jtitle=%D0%9C%D0%B5%D0%B6%D0%B4%D1%83%D0%BD%D0%B0%D1%80%D0%BE%D0%B4%D0%BD%D1%8B%D0%B9+%D0%A1%D0%BE%D1%8E%D0%B7+%D0%93%D0%B8%D1%80%D0%B5%D0%B2%D0%BE%D0%B3%D0%BE+%D0%A1%D0%BF%D0%BE%D1%80%D1%82%D0%B0&rft.atitle=International+Union+of+Kettlebell+Lifting&rft_id=https%3A%2F%2Fgiri-iukl.com%2F&rfr_id=info%3Asid%2Fen.wikipedia.org%3AKettlebell" class="Z3988"></span></span> </li> <li id="cite_note-21"><span class="mw-cite-backlink"><b><a href="#cite_ref-21">^</a></b></span> <span class="reference-text"><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1238218222"><cite id="CITEREFBlechman2023" class="citation web cs1">Blechman, Phil (2023-04-20). <a rel="nofollow" class="external text" href="https://barbend.com/2023-worlds-strongest-man-kettlebell-toss-results/">"2023 World's Strongest Man Event Five "Kettlebell Toss" Results"</a>. <i>BarBend</i><span class="reference-accessdate">. Retrieved <span class="nowrap">2023-04-28</span></span>.</cite><span title="ctx_ver=Z39.88-2004&rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Ajournal&rft.genre=unknown&rft.jtitle=BarBend&rft.atitle=2023+World%27s+Strongest+Man+Event+Five+%22Kettlebell+Toss%22+Results&rft.date=2023-04-20&rft.aulast=Blechman&rft.aufirst=Phil&rft_id=https%3A%2F%2Fbarbend.com%2F2023-worlds-strongest-man-kettlebell-toss-results%2F&rfr_id=info%3Asid%2Fen.wikipedia.org%3AKettlebell" class="Z3988"></span></span> </li> </ol></div></div> <div class="mw-heading mw-heading2"><h2 id="External_links">External links</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=Kettlebell&action=edit&section=14" title="Edit section: External links"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div> <ul><li><a rel="nofollow" class="external text" href="https://giri-iukl.com/">International Union of Kettlebell Lifting</a></li> <li><a rel="nofollow" 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