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Kettlebell Basic Training

Kettlebell Basic Training by Vincent Cooper


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The kettlebell is a solid iron ball with a thick handle attached that is used directly in a variety of exercises designed to build strength, endurance and flexibility, particularly in the hips, legs and shoulders while also enhancing the strength of the user's grip. The kettlebell can also be used indirectly to provide resistance for such classical exercises as squats, whereby the difficulty of completing the squat is enhanced by the added weight of the kettlebell.

The challenge of using a kettlebell is that the center of mass extends beyond the hand. This forces the user to use different muscles and more precise coordination to complete the exercises successfully as compared to regular dumb bells. In this sense the kettlebell can be compared to the chi ishi, which is used in some Okinawan karate schools. A chi ishi can be made very easily at home by using a dumb bell handle with weight attached at only one end. Some of the movements can be taken directly from the kettlebell basic training lifts and used with the chi ishi and vice versa, though a crucial difference lies in the design of the grip.

Morio Higaonna training with the chi ishi.

In the video below you can see the six lifts of kettleball basic training introduced, described and demonstrated.

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