How to Find Russian Kettlebells

Russian Kettlebells, or girya, are cast iron weights dating back to at least the 18th century in Russia and are the predecessor for most barbells, dumbbells, and free weights. This cast iron ball with a handle is believed to provide a highly effective workout and build lean muscle mass very quickly.

Difficulty: Easy

Instructions

1. Understand how Russian kettlebells are sized. The weight of a kettlebell was once measured in "poods." This old Russian system of measurement equals about 35 lbs to one pood. Kettlebells used to be made in one, one and a half, and two pood sizes. Today, kettlebells are offered in a wider variety of weights, though usually measured in kilograms. A typical kettlebell used for weight training weighs about 32kg.

2. Pick the weight that's right for you. It's best to begin training with a fairly light kettlebell and work your way up from there. Before you buy, it's good to determine the size that will best meet your needs. A 32kg kettlebell weighs about 70 lbs. If you're in decent shape, start here, but if you're not quite as buff, begin with a 12kg or 16kg kettlebell to avoid injuring yourself.

3. Shop around before you buy. Kettlebells are sold in most major sporting goods retailers and by some online retailers. Kettlebells are made of cast iron and are fairly expensive. A kettlebell can run anywhere from $50 to $200 depending on the size.

4. Invest in a training guide. Most places that sell Russian kettlebells also offer training videos and books to go with them. Proper form and use of the kettlebell, as well as learning kettlebell-specific exercises, will keep you from hurting your body and help you make the most of your workout.

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