This guide is intented as a brief introduction to the Russian Kettlebell.
The kettlebell or girya (Russian: гиря) is a traditional Russian cast iron weight that looks like a cannonball with a handle. The best kettlebells are hollow but cast the same size so that different weights have the same footprint. The kettlebell has become a popular exercise tool due largely to the efforts of strength and flexibility coach Pavel Tsatsouline.
Kettlebells are now manufactured in many sizes, 4,8,12,16,20,24,28,32 and 40Kg. Traditionally they were made in just 3 weights 16kg (1 Pood) 24kg (1.5 Pood) 32kg (2 Pood).
The best starting size for for someone regardless of how fit you or if you have lifted before, who hasn't exercised with a kettle bell is 8kg for a woman and 16kg for a man.
Kettlebell workouts increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.