What is Kettlebell
The kettlebell or girya is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training
The reason for the boost in kettlebell training it that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time. In one study, kettlebell enthusiasts performing a 20 minute snatch 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 10mph speed for 1 hour
Kettlebell Training Tips
It's important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause some nasty injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice with a light weight before increasing weight. Each kettlebell exercise involves multiple joints and many muscle groups working together. It takes most athletes time to adjust to these new movement patterns that are often different than traditional weight-lifting moves. To master these movement patterns requires guidance, instruction and patience. After the basics are mastered, increasing the weight provides a strength workout unmatched by machines or even dumbbells.
The biggest mistake beginners make is lifting too heavy a kettlebell before they can control it. This can result in serious injuries to the joints, and especially the neck, back and spine.
Youtube is an entertainment media, it not supposed to be an educational institution, Instructing kettlebell need a long time to learn, not only to 1 institution or federation or academy, but thru a lot of coach, world champs and all credible source, being a Kettlebell Instructor is not happened in 1 night, it need a lot of pain, hardwork and a long road, so we can pass it to the client effectively and SAFELY !
We are the IKFF Indonesia, we provide lesson and training for Kettlebell Lifter who wish to be a True Kettlebell Lifter, participate in Kettlebell meet or anyone who want to be a Kettlebell Instructor. We do some Certification class for Local or International Certification, we do workshop to introduce anyone to the right and safe kettlebell sport, training, lifting and movement. For more info please visit our Facebook Fan Page at or our website at