#girya

[davidboles]

Global Kettlebell: From Russian Farmyards to Worldwide Phenomenon

Kettlebells – those cast-iron or steel cannonballs with handles – have transcended their humble origins to become a global fitness icon. Once a niche tool of Russian strongmen and farmers, they are now a staple in gyms, military training, and competitive sports around the world. This essay delves into the rich history of the kettlebell, examining its origins in Russia, its role as a cultural touchstone there, and how it expanded beyond its initial purpose and borders. We will trace the kettlebell’s development from early use in farming communities and strength contests to adoption by the Russian military and its evolution into an organized sport. Furthermore, we will explore how kettlebells spread internationally, their role in modern fitness culture, and the diverse ways they’ve been reinterpreted across regions and subcultures. Along the way, we will consider the philosophical significance of kettlebell training – its ties to discipline, resilience, and evolving notions of strength, masculinity, and fitness ideals. Historical documentation, cultural narratives, and modern interpretations all inform this comprehensive look at the kettlebell’s journey.

Origins in Russia: From Grain Weights to Strength Training

The kettlebell’s story begins in 18th-century Russia. The word for kettlebell in Russian, girya, first appeared in a 1704 Russian dictionary, defined as a cast-iron weight. These cannonball-shaped weights (traditionally measured in poods, with 1 pood ≈ 16.38 kg) were initially used as counterweights in local markets to measure grain and other goods. Russian farmers and laborers, after finishing their market duties, discovered that swinging and lifting these heavy weights was an excellent test and demonstration of strength. Over time, what began as a practical tool for weighing produce transformed into an informal strength-training implement.

By the late 18th and early 19th centuries, kettlebells were entrenched in rural festivities and feats of strength. Farmhands would challenge each other at village fairs and festivals, seeing who could hoist and press the heaviest girya. These contests were not just idle fun – they reflected the high value that Russian culture placed on physical strength and toughness. Indeed, displays of kettlebell lifting became popular entertainment in circuses and traveling shows during the 19th century. Famous circus strongmen incorporated kettlebells into their acts, impressing crowds with one-arm lifts and juggling feats using the unwieldy weights.

Russian folklore and early fitness journalism further spurred interest in kettlebells. An article in 1913 in the Russian fitness magazine Hercules extolled kettlebell exercises as a powerful tool for health and weight loss. By this time, the kettlebell was far more than a marketplace oddity – it was a cultural symbol of strength. Tales of village champions lifting massive girya for bragging rights became part of local lore. The strongest men earned the nickname girevik, literally “a kettlebell man,” indicating how synonymous strength was with kettlebell prowess in Russia. As one account from a Soviet weightlifting yearbook put it, “It is hard to find a sport that has deeper roots in the history of our people than1 the Girevoy Sport (kettlebell lifting)”. In other words, by the early 20th century, kettlebell lifting had become a proud heritage in Russian physical culture.

Cultural Touchstone: Legendary Strongmen and “Working-Class Sport”

In Tsarist Russia, kettlebells were more than farm equipment – they were the “favorite toy of legendary Russian supermen,” as later described by strength historian Pavel Tsatsouline. Many famed strongmen who emerged in the late 19th and early 20th centuries built their might with kettlebells. For example, Ivan Poddubny, a wrestling champion acclaimed as the “Champion of Champions,” trained with kettlebells to develop the dominating power that kept him undefeated. Anecdotes abound of Poddubny playfully demonstrating his strength – such as fashioning a 16-kg kettlebell into a cane to trick unsuspecting coat-check clerks, or casually tossing fellow wrestlers (and even furniture) using the strength and explosive power honed by kettlebell drills. Another strongman, Pyotr Kryloff, was nicknamed “the King of Kettlebells” in honor of his preferred tool; he could perform stunts like jerking two large soldiers off the ground using kettlebells as handles. These larger-than-life figures became folk heroes, and images of men hoisting huge kettlebells were celebrated as icons of what supreme strength could achieve.

Importantly, kettlebell lifting in Russia was not an elitist pursuit – it was known as “the working-class sport”. Unlike fencing or equestrian sports reserved for the aristocracy, swinging a kettlebell required no fancy facility or expensive apparatus. A solid iron weight with a handle could be found in barns or market stalls. Thus, dockworkers, blacksmiths, and peasants alike could train and compete, forging a democratic culture of strength. Kettlebell contests became a common feature of rural life and military barracks, a way for ordinary men to prove their mettle. Even as the West moved on to modern barbells and machines in the early 20th century, Russia’s “rugged land that never knew easy living” held onto the old kettlebell. As Tsatsouline wryly observed, Western strongmen like Arthur Saxon did use kettlebells around 1900, but as the West “got prosperous and soft,” kettlebells faded there – whereas in Russia they remained a staple of “our grandfathers’ manly pursuits”. In this way, the kettlebell became a touchstone of Russian resilience and traditional masculinity – a simple, hard tool that symbolized toughness in a rapidly changing world.

From Training Tool to National Sport: Soviet Adoption and Innovation

Entering the 20th century, Russia’s love affair with the kettlebell was formalized and amplified by state support. After the 1917 Revolution, the Soviet Union promoted “physical culture” for the masses, and the low-tech kettlebell fit perfectly into these plans. Red Army soldiers and athletes were encouraged to use girya for building functional strength, endurance, and even weight loss (as noted in that 1913 Hercules magazine article). Throughout the 1920s and 30s, informal kettlebell competitions persisted, but it wasn’t until after World War II that the USSR took steps to standardize the activity as a sport.

In 1948, kettlebell lifting was officially declared the national sport of the Soviet Union, and the first All-Soviet kettlebell championship was held in Moscow. Top strongmen from each of the 15 Soviet republics gathered to compete in events like the double-bell jerk and single-arm snatch. Unlike Olympic weightlifting (which focuses on maximum weight for one rep), kettlebell sport emphasized repetitions – how many times one could explosively lift the bell in a fixed time. Early competitions had no time limit or uniform rules; the winner was simply the person who could do the most lifts regardless of technique. This free-form beginning earned kettlebell lifting a reputation as an everyman’s test of grit.

By the 1950s and 60s, the Soviet sports authorities further embraced kettlebells. Elite Soviet Olympic weightlifters used kettlebells in training to build assistance strength, especially on their weaker side. The versatile tool was praised for developing not just brute force but also work capacity and balance.

Formal records indicate a committee was formed in the 1970s, leading to the establishment of the All-Union Kettlebell Lifting Federation in 1968. Throughout the 1970s, authorities developed unified rules, weight classes, and a competition calendar. Standard weights were set (typically 16kg, 24kg, and 32kg bells, corresponding to approximately 1, 1.5, and 2 poods), and the classic format of 10-minute timed sets for max repetitions was adopted. In 1981, recognizing the value of kettlebells for public health, the Soviet government even mandated kettlebell training for all workers, viewing it as an efficient way to improve the fitness and productivity of the labor force. By this decree, factory workers and office clerks alike found themselves swinging kettlebells as part of state-sponsored exercise breaks – a clear sign of how culturally embedded the practice had become.

The sport, now often called Girevoy Sport (from girya), reached a new milestone in 1985 when it was officially sanctioned with formal rules under the Soviet Sports Committee. That year, the first USSR national championships under standardized regulations took place in Lipetsk. Subsequent years saw refinements: 10-minute time limits were enforced by 1989, the Long Cycle (clean and jerk repeatedly) was added as a third event in competitions, and athletes were divided into weight classes like other strength sports. Notably, kettlebell sport remained overwhelmingly male in participation through most of the 20th century. It wasn’t until 1999 that women were allowed to compete in an official capacity (initially only in the snatch event). This late inclusion highlights how the kettlebell’s image as a test of manhood persisted even as the sport modernized – a point we will revisit when examining changing gender notions.

By the time the Soviet Union dissolved in 1991, kettlebell lifting had firmly taken root. It was a source of national pride – so much so that the USSR commemorated it on a 10 ruble silver coin in 1979, as seen above, in the lead-up to the 1980 Moscow Olympics. The coin’s design of a muscular lifter performing a kettlebell snatch speaks to the symbolic status Girevoy Sport had attained. For Russians, the kettlebell had gone from a farmer’s tool to a codified sport and a cultural emblem, representing strength, endurance, and the socialist ideal of accessible fitness for all.

Diaspora: The Kettlebell Conquers the World

As the Iron Curtain lifted in the late 20th century, the kettlebell began its global journey in earnest. Ironically, while it was a well-established staple in Soviet and Eastern European training, the kettlebell was something of a forgotten secret in the West for decades. But a combination of Soviet athletes demonstrating their superior conditioning and the migration of Russian coaches led to a Western revival. In the 1980s, Soviet weightlifters and athletes (many of them forged by years of mandatory kettlebell practice) routinely impressed the world with their dominance and durability. Curious minds in Europe and America started asking questions: what training methods gave these athletes such an edge?

One catalyst for Western adoption was the charismatic Belarusian trainer Pavel Tsatsouline. In 1998, Tsatsouline – a former Soviet special forces fitness instructor – published an article in the U.S. strength journal Milo titled “Vodka, Pickle Juice, Kettlebell Lifting, and Other Russian Pastimes.” This quirky yet informative piece is widely credited with kickstarting the “kettlebell craze” in the United States. At that time, actual kettlebells were so rare in North America that Tsatsouline joked “it had been easier to find honest arm measurements than a kettlebell.” Yet the article generated huge interest among strength enthusiasts eager for Soviet training secrets. Tsatsouline followed up with a series of books and videos (e.g. The Russian Kettlebell Challenge, 2001) that marketed kettlebells as the badass tool of “former Soviet Special Forces” now available to American “comrades.” His tongue-in-cheek persona of the “Evil Russian” belied extremely effective training programs focused on functional strength over bodybuilding aesthetics. By humorously exploiting Russian tough-guy stereotypes while delivering results, Tsatsouline made kettlebell training both fun and accessible in the West. The impact was dramatic: “Fast-forward fifteen years. Today you would be hard-pressed to find a gym in the United States that does not have kettlebells,” Tsatsouline noted in 2013. What had been virtually unknown in the U.S. before 2000 became ubiquitous by the 2010s.

Tsatsouline was not alone. Other Eastern European coaches and world-class lifters also helped spread kettlebell knowledge. For instance, Soviet and post-Soviet athletes began holding exhibitions and workshops abroad. The first Kettlebell World Championship was organized in 1993 (after the USSR’s collapse), and by the 2000s international federations sprang up, allowing athletes from dozens of countries to compete. Organizations such as the International Union of Kettlebell Lifting (IUKL) and World Kettlebell Sport Federation (WKSF) now host global meets. Kettlebell sport, once confined to Eastern Europe, now has official representation and tournaments across North America, Western Europe, and Asia. By the 21st century’s second decade, one could find kettlebell clubs in Ireland, Brazil, Japan – nearly anywhere – attesting to its worldwide diaspora.

Crucially, the kettlebell also found a home in modern general fitness culture. Nowhere was this more evident than in the meteoric rise of CrossFit and similar functional training programs in the 2000s. CrossFit’s high-intensity workouts famously include kettlebell drills (the two-arm swing, in particular, is a staple of benchmark WODs like “Helen”). The growing popularity of CrossFit and other functional fitness trends in the 2000s significantly boosted global demand for kettlebells. By combining cardio and strength in one tool, kettlebell workouts aligned perfectly with the CrossFit philosophy of “constantly varied, functional movements”. As a result, gyms from Los Angeles to London stocked up on kettlebells, and manufacturers struggled to keep up with surging orders. One industry analysis noted the worldwide kettlebell market was expanding steadily year over year, crediting the “growing popularity of kettlebell workouts” and their adoption in mainstream fitness as key drivers. In simple terms, kettlebells had gone from obscurity to mass appeal.

The breadth of the kettlebell’s diaspora is remarkable. Military organizations around the world have integrated them into physical training regimens – not just Russia’s or its former republics’ forces, but NATO armies and beyond. American soldiers stationed in Romania execute kettlebell swings as part of a combat readiness challenge, exemplifying the tool's global reach. Law enforcement and tactical units similarly embraced kettlebells for efficient strength/endurance workouts in limited space. In gyms, personal trainers use kettlebells for everything from bootcamp classes to rehabilitation exercises. Unlike in the past, today kettlebell training welcomes all genders and ages – it’s common to see both men and women swinging bells in group fitness classes, and even senior citizens using lighter kettlebells for functional exercise.

Finally, as part of its global proliferation, the kettlebell has been reinterpreted and tailored by different subcultures. In the United States and Western Europe, two major styles of kettlebell training emerged: the high-tension, explosive “Hardstyle” (pioneered by Tsatsouline and others, focusing on short sets and power, popular in tactical and CrossFit communities), versus the classic Girevoy Sport style (focusing on relaxed efficiency for long sets, favored by competitive lifters). The key distinction lies in the tension and breathing techniques: Hardstyle emphasizes maximal tension and forceful exhales for power, while Girevoy Sport focuses on relaxed breathing and efficient movement for endurance. Martial artists in various disciplines have adopted kettlebells to develop grip strength and core power for grappling and striking. Some enthusiasts practice kettlebell juggling as a creative offshoot, turning swings and flips into an art form. Even within the fitness industry, trends like “kettlebell flow” (incorporating continuous movement sequences) showcase how new generations experiment with this old tool. Yet, despite these variations, the essence remains: the kettlebell is globally recognized as a simple, brutally effective means to build strength and conditioning.

Modern Fitness Ideals and the Philosophy of the Kettlebell

Beyond its physical impact, kettlebell training carries philosophical weight in the fitness world. It has come to symbolize a back-to-basics, no-excuses approach to strength – a counterpoint to high-tech gyms and fad gadgets. Training with a kettlebell demands technique, concentration, and grit. Practitioners often speak of the almost meditative rhythm of high-repetition sets, or the mental battle of hanging onto a heavy bell for the last minute of a 10-minute set. As one kettlebell coach put it, "every swing and lift is a metaphor for the struggles of everyday life," teaching you to weather discomfort and persist through challenges. Indeed, the philosophy of resilience is frequently highlighted. High-intensity kettlebell workouts “challenge your mental resilience, discipline, and focus” – conquering the urge to quit under fatigue builds a mental fortitude that extends far beyond workouts. The ability to suffer through the burn and keep moving, as any seasoned girevik will attest, translates to confidence in facing other hardships.

Discipline is another key theme. In Russia, the kettlebell ethos was historically tied to spartan discipline – the idea that consistent, hard training forged character. Modern trainers echo this sentiment: “The kettlebell doesn’t just shape your body, it shapes your mind. It teaches you discipline, determination, and the power of never giving up,” notes one compilation of kettlebell philosophy. Unlike exercise machines that guide your path, a kettlebell is unforgiving – you must develop skill and self-control to wield it safely and effectively. This has given rise to sayings like “strength is a skill” among kettlebell aficionados, emphasizing mindful practice and quality of movement. Some have even likened mastering the kettlebell to a form of martial art or meditation in motion, where focus and breath control are paramount.

The kettlebell’s journey also reflects changing notions of strength and masculinity over time. In the 19th century, swinging heavy iron was a clear display of manly vigor – the kettlebell was literally a weight that “proved” one’s strength in front of peers. Mid-20th-century Soviet culture reinforced a traditionally masculine ideal: strong workers, soldiers, and athletes who trained with kettlebells were national heroes, and women were discouraged from such displays. However, by the end of the 20th century, women stepped into the kettlebell sport arena, and in the 21st century, gender barriers in training largely fell away. Today, seeing a female athlete snatching a 24kg kettlebell for dozens of reps is commonplace, challenging old stereotypes of what strength looks like. The kettlebell has become a tool for empowerment, not just to separate the strong from the weak. Strength itself is viewed more holistically now – not merely as raw muscle or one-rep max, but as functional fitness, work capacity, and mental grit. Kettlebell training epitomizes this functional ideal: it builds a body that can work, endure, and coordinate, not just pose. This resonates in an era where the fitness zeitgeist has shifted from isolated bodybuilding aesthetics of the 1980s to the athletic, functional physiques popular today.

Masculinity too has been subtly redefined. While the image of the kettlebell swinger still carries a rugged appeal, it’s no longer exclusively tied to “maleness.” Men are encouraged to embrace mobility and flexibility benefits from kettlebell training, and women are encouraged to embrace strength training as fully empowering. The result is a more inclusive ethos: strength is for everyone. In fact, the kettlebell’s revival partly rode on a rejection of glitzy gyms – it became cool to perform old-school kettlebell swings and Turkish get-ups in a corner, eschewing chrome machines for something more authentic. In this sense, the kettlebell symbolizes authentic strength and resilience aligned with contemporary values: a strength practical, hard-earned, and mentally empowering.

Finally, kettlebell training often embodies a minimalist philosophy in physical culture. With one simple tool, you can train the whole body anywhere – be it a barren field or your living room. This minimalism teaches resourcefulness and consistency: one does not need fancy equipment to get strong, just dedication. In today’s fast-paced life, the kettlebell’s efficiency – combining cardio, strength, and mobility – appeals tremendously to those seeking balance and simplicity. Devotees speak almost spiritually of their kettlebell routines, describing them as a “way of life,” about pushing beyond limits and finding inner strength. Each training session becomes a practice in patience, pain tolerance, and incremental progress – reinforcing virtues extending beyond the gym.

Final Swing

The kettlebell’s progression from 18th-century Russian fields to 21st-century global gyms is a testament to its enduring appeal and utility. It has been a grain weight, a strongman’s toy, the “working man’s barbell,” a soldier’s conditioning tool, a competitive sport implement, and a trendy fitness accessory – all simultaneously. Few pieces of equipment carry such a storied legacy or have penetrated so many layers of culture. In Russia, the kettlebell remains a proud emblem of national strength heritage, conjuring images of hardy peasants and military might. Internationally, it has been adopted and adapted, reflecting local values – from the hardcore discipline of Eastern bloc athletes to the playful experimentation of Western fitness enthusiasts.

Through this journey, the kettlebell maintained a philosophical core emphasizing hard work, resilience, and functional strength. It stands for the idea that true fitness is not given but earned through sweat and perseverance. As we have seen, to pick up a kettlebell is to pick up more than a lump of iron – it is to “embrace a symbol of strength, determination, and discipline.” In a very real sense, kettlebell history is a story of strength transcending borders: physical strength, cultural strength, and strength of character. From its rustic origins to modern interpretations, the kettlebell’s popularity shows that the pursuit of strength and resilience is a universal theme, one that continues to swing forward with each generation.

[janedoooo]

There is nothing to misunderstand kuch sahi ho sakta

Yahi na

Jo mein iske liye karti hu isse vo nhi chahiye

Jo parents nhi karte

Ask him instead of saying ki uska jamn nhi hota to mera life aaccha hota

Say him- there was a time when I tried beat to help him & he didn't listen

Etna galat mere parents ke samne mhuje issliye girya

Mar kyu nhi diya mhuje

Kyu nhi mara

[internetsites]

⚖️ Калибровочная гиря 2000 кг M1 — идеальный выбор для поверки весов! ⚖️

Если вам нужно точное оборудование для калибровки и поверки весов, интернет-магазин «Эталон Веса» предлагает калибровочную гирю массой 2000 кг, класс точности M1. Эта массивная гиря обеспечивает высочайший уровень точности и соответствует самым строгим стандартам.

🔹 Основные характеристики:

Вес: 2000 кг Класс точности: M1 Материал: сталь Конструкция: позволяет устанавливать гири друг на друга до 6 шт., что упрощает их использование и хранение Соответствие стандарту: ГОСТ OIMLR-111-1-2009 Комплектация: Паспорт с отметкой о поверке, подтверждающий точность изделия

🔩 Применение: Гиря массой 2000 кг применяется для поверки и калибровки электронных весов, что делает её незаменимой для предприятий, лабораторий и других отраслей, где важна максимальная точность. Удобная конструкция позволяет штабелировать гири, экономя место и упрощая процесс работы.

📜 Документация: В комплекте с каждой гирей идёт Паспорт, который подтверждает прохождение поверки и соответствие строгим нормативам, что гарантирует высокое качество продукта.

Закажите калибровочные гири в интернет-магазине «Эталон Веса» https://etalonvesi.ru/giri-etalonnye/giri-chugunnye-m1-i-m2/girya-go-p-2000-m1-stal.html с доставкой по всей России и будьте уверены в точности ваших измерений!

[head-post]

Dozens of destroyed AFU vehicles amid US applause: footage

Media published numerous videos of destroying dozens of military equipment and personnel of the Armed Forces of Ukraine (AFU), while Ukraine claims a shortage of them amid Russian advances in Donbas. Meanwhile, the US has been cheering Ukraine, arguing that it is very “bold.” (Updated 13 August at 05:55 p.m.)

The situation in Sudzha town remains unclear. It is reported that Russian troops may have abandoned their entrenchment in the eastern part of the town, preferring to build a fortified front in order to counterattack.

Ukrainian media published footage of Russian troops destroying a group of AFU soldiers, resulting in Kyiv losing 7 APC-4 infantry fighting vehicles (IFVs), with one vehicle evacuated to the Russian rear.

Russian troops also managed to seize several MRAPs (Mine-Resistant Ambush Protected vehicles), a BMP-1 IFV and two BTR-4s. It is reported that in addition to the captured vehicles, the Russians managed to take Ukrainian soldiers into captivity.

Russian media publishes a US M1126 Stryker hit by an RPG shot during fighting in the Kursk region. The vehicle was reportedly evacuated after being taken to the rear by repair units.

A US M1126 Stryker hit by an RPG shot in the Kursk region

Scouts of Russia’s North group of troops detected a Tunguska anti-aircraft missile and cannon system (SAM) in one of the border districts of the Kursk Region.

However, military experts urge to wait for developments in the coming days, although the probability of local counter-offensives and the restoration of Russian control over the grey zones remains high.

The Russians reportedly destroyed an AFU tank with a Lancet barrage munition strike during a border battle in the Kursk region.

According to Ukrainian media, Russian troops continue their active offensive in Donbas (Luhansk and Donetsk regions) despite the situation in the Kursk region. It is reported that the Russians have taken control of Lysychne, Ivanivka, and Svyrydonivka. They also advanced in Hrodivka, Kostiantynivka, Nevelske, as well as near Serhiivka, Pishchane, and Novotoretske.

The following footage from near the village of Girya. Media report the destruction of up to 7 units of AFU heavy vehicles.

The AFU’s 32nd Brigade said that Russian sabotage and reconnaissance groups were infiltrating into Toretsk, while the Ukrainian Army’s situation remained grave.

Meanwhile, Russia’s Deputy Chairman of the Security Council, Dmitry Medvedev, said that Kyiv “will receive deserved punishment for the invasion of the Kursk region.”

This punishment implies the most diverse consequences for those who did it, including the leadership of the Kyiv regime.

US Senator Lindsey Graham, however, admired the efforts of the AFU on Russian territories.

What do I think about Kursk? Bold, brilliant, beautiful. Keep it up. Bottom line is to the administration. Give them weapons they need to win the war they can’t afford to lose.

MORE FOOTAGE HERE

[mariam-03]

ranjish hī sahī dil hī dukhāne ke liye aa

aa phir se mujhe chhod ke jaane ke liye aa

kuchh to mire pindār-e-mohabbat kā bharam rakh

tū bhī to kabhī mujh ko manāne ke liye aa

pahle se marāsim na sahī phir bhī kabhī to

rasm-o-rah-e-duniyā hī nibhāne ke liye aa

kis kis ko batā.enge judā.ī kā sabab ham

tū mujh se ḳhafā hai to zamāne ke liye aa

ik umr se huuñ lazzat-e-girya se bhī mahrūm

ai rāhat-e-jāñ mujh ko rulāne ke liye aa

ab tak dil-e-ḳhush-fahm ko tujh se haiñ umīdeñ

ye āḳhirī sham'eñ bhī bujhāne ke liye aa

~Ahmad Faraz

15 January, 2024

[syyedmohdsaad]

dard hai ki naghma hai faisla kiyà jaa.e

ya.ani dil ki dhaDkan par ghaur kar liya jaa.e

aap kitne saada hain châhte hain bas itnà

zulm ke añdhere ko raat kah diya jaa.e

aaj sab hain be-gimat girya bhi tabassum bhi

dil men hans liya jaa.e dil men ro liya jaa.e

be-hisi ki duniva se do saval mere bhi

kab talak jiya jaa.e aur kyon jiya jaa.e

ab to faqr-o-faqa ki aabrü isi se hai

taar taar dâman ko kyon bhalā siya jaa.e

-Pirzada Qasim

[merkabici]

Entrenamiento con pesas rusas para ciclistas

El entrenamiento con pesas rusas o "Kettlebell" es una herramienta útil que te ayudara a trabajar una gran variedad de músculos que difícilmente vas a poder trabajar con las pesas normales.  En Ruso  гиря "Girya"  los ejercicios típicos de kettlebell o pesas rusas aumentan la fuerza y ​​la resistencia, especialmente en la parte baja de la espalda, las piernas y los hombros, y aumentan la fuerza de agarre. Los movimientos básicos, como el swing, involucran músculos de todo el cuerpo a la vez, y de una manera que imita actividades del mundo real, como palear o trabajar en una granja. Este tipo de ejercicios resultan ser muy buenos para todos los ciclistas.  Te recomendamos leer: ¿Qué comer durante la cena para estar en forma? Agregar una serie de ejercicios de entrenamiento de fuerza a tu programa de ciclismo te ayudará a mejorar tu fuerza para escalar, aun aumento de potencia para las carreras y un núcleo resistente para reducir los riesgos de lesiones . También se sentirá más estable en la bicicleta con un mejor control y aliviará cualquier fatiga de la espalda y el cuello que pueda experimentar arriba de la bicicleta. Te podría interesar: Técnicas para obtener el pedaleo perfecto Ventajas del uso de pesas rusas - Desarrollar músculos fuertes para mejorar el manejo de la bicicleta y reducir los problemas de espalda. - Aumentar la resistencia general del cuerpo y reducir la posibilidad de lesiones. - Una mayor producción de energía para carreras ciclistas y fuerza para escalar. - Crear un fuerte sistema de estabilización para transmitir toda la potencia a las piernas. - Remediar los desequilibrios musculares causados ​​por la posición en la bicicleta. La razón por la que me gustan las pesas rusas es que los ejercicios generalmente involucran movimientos que emplean muchas articulaciones y se pueden adaptar al entrenamiento ciclista con relativa facilidad. A muchos ciclistas les preocupa agregar un elemento de entrenamiento de fuerza a su programa de ciclismo debido a los temores de aumentar de peso. Estos temores no deben ser una preocupación , con una dieta equilibrada y una distribución sensible del entrenamiento con pesas rusas y sesiones más largas en la bicicleta, el aumento de peso no debería ser un problema. Entrenamiento con pesas rusas Para diseñar un entrenamiento de ciclismo funcional, primero tenemos que observar los movimientos que tienen lugar durante el pedaleo. Swing a dos manos - Comience en una posición de pie con los pies de la cadera y los hombros separados, con el "kettlebell" sostenido por ambas manos delante de las caderas. - Apoye el núcleo apretando el ombligo a la columna vertebral. Esto estabiliza y ayuda a proteger la espalda. Empuje las caderas hacia atrás, de modo que el kettlebell oscile entre las piernas. Yo sugeriría inicialmente limitar la cantidad de flexión de la rodilla a menos de noventa grados. - Cuando el kettlebell alcance la parte inferior de su swing, extienda las caderas y las rodillas fuertemente para que se cree la fuerza suficiente para elevar el kettlebell a la altura del hombro. - A medida que el kettlebell se levanta, los brazos deben estar relajados y los hombros hacia atrás. El movimiento debe usar el impulso del swing para elevar el kettlebell a la altura de los hombros con los brazos horizontales, en lugar de tratar de levantar el kettlebell al frente. - Deja que el kettlebell caiga de nuevo entre las piernas y repite. Slingshot  El ejercicio de Slingshot desarrollará estabilidad en el núcleo a medida que las caderas trabajan para mantener la posición, mientras que el kettlebell pasa alrededor del cuerpo. Un aumento en la estabilidad del núcleo te ayudará a controlar mejor la bicicleta. Mantenga los brazos rectos y las caderas lo más quietos posible al pasar el kettlebell alrededor del cuerpo. El pecho debe permanecer levantado y la barbilla hacia arriba durante todo el ejercicio. Te recomendamos leer: Importancia de entrenar la potencia y por potencia Sentadillas Goblet Las sentadillas Goblet son excelentes para mejorar la escalada y la velocidad en la bicicleta, tener un aumento de fuerza en las piernas y músculos que se trabajan durante la sentadilla goblet van a permitir aumentar tu FTP de manera increíble. Beneficios de los neurotransmisores al practicar ciclismo La sentadilla desarrollará fuerza en las piernas, las caderas, el abdomen y los glúteos mayores y menores. Con los pies un poco más anchos que los hombros separados, agáchese como si estuviera recostado en una silla. Mantenga su peso sobre los talones y la mitad de su pie y conduzca las rodillas hacia afuera, sin permitir que se hundan hacia adentro. Los muslos deben llegar al menos paralelos al piso para activar adecuadamente los músculos de los glúteos. Haga una pausa en la parte inferior de la sentadilla por un segundo o dos antes de volver a la posición de pie. Te falta leer: Explicado el entrenamiento de intervalos de alta intensidad De está manera vamos llegar a otro nivel arriba de la bicicleta gracias a la ayuda de las pesas rusas. Y lo mejor de todo es que los ejercicios no requieren de mucho tiempo ni máquinas grandes o pesas costosas.  Pesas rusas de 16, 24 y 32 Kg es todo lo que necesitas para entrenar desde la comodidad de tu hogar.  Read the full article

[chrisabraham]

How heavy your kettlebell should be (heavier than you think)

[giryajaabwol]

Girya Fic: Temper Your Expectations (Master Garlond)

Gentle fire light danced on the sandstone ceiling of Girya’s room; rolling sunset red, orange and every hue in between. On a regular night, the bed jutting from the wall was hardly enough space for her and Mame both but now two adults rested easily atop the cozy single-person. The soothing warmth of the firelight coaxed them into repose; close and comfortable. 

Her pounding heart and tingling skin calmed at last. The man beneath her breathed deeply – steadily; her head lifted with each inhale that filled his barrel chest. She eventually let her eyes drift shut, lulled to near slumber by the thumb he brushed idly along her shoulder blade.

Girya sighed contentedly and he stopped. 

“No, no,” she said. “You can keep doing that.”

Cid’s laugh rumbled in his chest. “Like this?”

“Yes, just like that.”

“Happy to oblige.” 

They resumed their blissful rest and she might have fallen asleep on his chest if he hadn’t broken the silence.

“I imagine it's time for me to leave,” he said without moving a muscle. 

Girya pushed herself upright, the movement sending her tangled unbound hair across her face.  

“Don't get the wrong idea,” Cid said hastily before she could respond. “That was amazing albeit unexpected but…”

She cleared the hair from her face and leveled a wry look at him that made his cheeks burn. “I mean, it isn't that I hadn't thought about you this way, I just hadn't suspected that it would be reciprocal.” 

“Is it really that hard to believe?” 

Light glinted off the lenses of his goggles as he propped himself up onto his elbows. How funny that she hadn’t noticed them until now! It was strangely endearing how he never took them off - perhaps he forgot they were there and it seemed that she had too. 

“Not entirely,” he said slowly. He had the look of someone hunting for the missing piece that would complete the puzzle.  “In my experience, it’s the people that take the spotlight that women flock to.”

Girya couldn't stop the peel of laughter that burst out of her at this, earning her a confused look “How many people do you know that have had the word “prodigy” linked to their name?”

He blushed so deeply that she could distinguish the red on his cheeks from the red in the firelight. “You're parsing words. I don't deny that I capture a non-traditional attention of sorts but you know what I mean.”

The raw sincerity on his face wiped all of her unspoken jibes aside. It was obvious that he expected an answer from her but she hadn't stopped to think about why she was drawn to him and she certainly couldn't speak to it now; post coitus, nude and still in bed with him. 

“Listen Cid, I don't think we need to dissect this right now, at this very moment. Hells, we may never need to.”

“I don't know that I can be in a relationship, Girya,” he replied. “I don’t know that I’m built for it. When this is all over, I don’t know where my work will take me. It could be…”

Girya chuckled and slipped her leg over his hips to straddle him before he could finish his thought. A playful tug at the beard on his chin drew him upright and nose-to-nose with her. 

“Whoa! Temper your expectations, Master Garlond. You think I have time to be in a relationship? Like I said, this doesn’t have to be a thing. This can simply be two adults celebrating a victory by showing each other a good time.”

He still looked unsure but that lack of certainty didn’t keep him from wrapping his arms around her waist. She let go of his beard and leaned forward to pass the whisper of a kiss across his lips. 

“Stop over thinking Cid.” 

“I am told that's the one thing I’m not good at,” he murmured against her lips. 

“That must be difficult to hear, for a prodigy of your caliber” she grinned and raked her fingers through the coarse silver hair that lined his jaw. “Let’s see if we can keep that busy mind of yours occupied for a little while longer.” 

[betterlivedlives]

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A post shared by Kenny 'Kenji' Gallo (@kenjioc)

Experimenting with some kettlebell movements. You. Better. Stronger. #kettlebellstrength #kettlebellclub #kettlebellworkout #girya #kettlebelltraining #kettlebellkenji #kettlebellkings #motivation #mobility #functionalstrength #functionaltraining #veggiepower #vegan #veganjiujitsu #jiujitsulifestyle #boxinggym #kblivfit #gymlife #nomeatathlete #nofakingit #alwaysworking #alwaysfun (at K-FIT Minooka) https://www.instagram.com/p/B5IkEU4pkVF/?igshid=dg2j91tmwesp

[kettlebellkings]

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48kg Snatchings by @hardstyle_method ! ・・・ “Different angle today so you can see the lockout position and bell pathway. When snatching heavy I always encourage a near vertical lockout. As a guide I use the open palm being in a straight line with the front of the chest. Anyone who questions this and says the bell handle needs to be over the heel has never snatched anything heavier than a 40! Developing a true understanding of what this position feels like is absolutely essential before speeding up your reps for TSC or the SSST. Failure to do so will end up with you having much shorter reps and having them no count towards your score. “ #snatchoverlord #bellslinger #iambecuaseisnatch #bestrongfirst #hardstylemethodgym #theironbrotherhood #strongendurance #perthfitfam #activeinperth #armwhip #strengthcoach #functionaltraining #fitspiration #girevik #girya #oldschoolstrength #kettlebelltraining #strongfirst #getstrongfirst #hardstyle #bestrongfirst #personaltrainer #perthisok #hardstylekettlebell #perthpt #perthpersonaltrainer #kettlebellcoach #fitperthlife #kettlebellkings https://www.instagram.com/p/By7knWJnw6F/?igshid=p1menjugcoz1

[davidboles]

Kettlebells Swing From Russian Markets to Global Gyms

Kettlebells, now a staple in fitness regimes worldwide, have an intriguing history that dates back several centuries. Their journey from ancient weight to modern fitness tool reflects a rich cultural and athletic heritage.

The Kettlebell's story begins in Russia. Originally called 'girya' (plural 'giri'), they were first mentioned in a Russian dictionary in 1704. These weights, resembling a cannonball with a handle, were initially used as counterweights in markets to measure goods. However, their potential for physical training was soon recognized. Farmers and strongmen began to use them for displays of strength and endurance, laying the foundation for their later use in fitness and sport.

Kettlebells gained significant popularity in Russia during the 19th century. They became a symbol of national strength and pride, especially within the Soviet Union. The Soviet army incorporated Kettlebell training into their physical regimen, recognizing its effectiveness in enhancing strength, flexibility, and endurance. By the mid-20th century, Kettlebell lifting had become a sport in its own right in the USSR, with organized competitions and recognized athletic standards.

The Kettlebell's journey to the West began in earnest in the late 20th and early 21st centuries. Fitness enthusiasts and trainers in the United States and Europe were drawn to the Kettlebell's unique combination of strength training, cardiovascular fitness, and flexibility. Pioneers like Pavel Tsatsouline, a former Soviet fitness instructor, played a crucial role in popularizing Kettlebell workouts in the West. Tsatsouline's books and training programs introduced the Kettlebell to a wider audience, highlighting its benefits for functional strength and conditioning.

A pivotal aspect of Kettlebell history is the Russian unit of measurement known as the 'pood'. Traditionally used to measure grains, one pood is equivalent to approximately 16 kilograms or 35 pounds. This unit became the standard for measuring Kettlebell weights in Russia. As Kettlebells spread globally, the term 'pood' has sometimes been used in Kettlebell training to refer to weights, though it is more common to see Kettlebells labeled in kilograms or pounds outside of Russia.

The history of Kettlebells is a testament to their versatility and effectiveness as a training tool. From their humble beginnings as market weights to their status as a beloved fitness implement, Kettlebells have stood the test of time. Their association with the concept of 'pood' links them indelibly to their Russian origins, highlighting the cultural journey of this unique piece of fitness equipment. Today, Kettlebells continue to be a central component of strength and conditioning programs, celebrated for their ability to provide a full-body workout that is both challenging and rewarding.

During the Covid-19 pandemic, the closure of gyms and the shift towards home workouts significantly contributed to the surge in kettlebell popularity. This trend was fueled by several factors: the versatility of kettlebells, their suitability for small living spaces, and the efficiency of kettlebell workouts for building strength, improving cardiovascular fitness, and enhancing flexibility. The global pandemic underscored the necessity for adaptable and efficient workout options that could be seamlessly integrated into the new norm of staying at home, leading to a notable increase in the sales and use of kettlebells worldwide. Social media platforms and fitness influencers also played a pivotal role in this trend, showcasing the effectiveness of kettlebell exercises through online classes, tutorials, and workout challenges, further boosting their popularity.

Looking ahead to the future of kettlebell training over the next 50 years, we can anticipate several developments rooted in the ongoing evolution of fitness technology, societal changes, and the growing emphasis on health and wellness. Here are some projections:

Kettlebell training will likely become more integrated with digital and virtual reality fitness platforms. These platforms will offer personalized workout programs, real-time feedback on form and technique, and immersive fitness experiences, making kettlebell training more accessible and engaging for users worldwide.

The advent of smart fitness equipment will extend to kettlebells, featuring built-in sensors and connectivity to track performance metrics such as reps, sets, weight, and the power generated during workouts. This technology will enable users to monitor their progress more accurately and adjust their training regimens for optimal results.

As societal focus shifts towards holistic health and wellness, kettlebell training will be increasingly recognized not just for its physical benefits but also for its positive impact on mental health. The meditative aspect of kettlebell flows and the emphasis on breathing and movement synchronization will be highlighted as tools for stress reduction and mental clarity.

Future kettlebells may feature adjustable weights, ergonomic designs, and environmentally friendly materials, catering to a wider audience, including those with special needs or preferences. Such innovations will make kettlebell training more customizable and comfortable, further broadening its appeal.

The therapeutic potential of kettlebell training will be more extensively researched and applied in rehabilitation settings. Kettlebells will be used not only for strength and conditioning but also for improving mobility and balance in individuals recovering from injuries or dealing with chronic conditions.

The future of kettlebell training is poised for significant evolution, marked by technological advancements, increased accessibility, and a broader recognition of its holistic health benefits. As society continues to prioritize fitness and wellness, kettlebell training will remain a key component of physical activity regimes, adapting and growing in popularity over the coming decades. The versatility, efficiency, and effectiveness of kettlebell workouts, combined with ongoing innovation in fitness technology, ensure that kettlebell training will not only endure but thrive, shaping the future of fitness.

[personaltrainergraziano-blog]

Allenarsi con i Kettlebel permette di lavorare su lunghe catene cinetiche andando oltre il semplice concetto di esercizio che coinvolge un determinato muscolo. Il risultato sarà un fisico più forte e una miglioramento delle capacità atletiche. L'idea alla base è incrementare si la massa muscolare ma legata a un miglioramento della prestazione. Quindi non più fisici muscolosi ma goffi ma fisici muscolosi, atletici e forti 💪💪💪 . . . . . #personaltrainer #workout #bodybuilding #kettlebell #kettlebellworkout #training #girya #allenamento #palestra #functionaltraining #totalbodyworkout #allenamentofunzionale #strenght #grazianonoviellopersonaltrainer #toorx #lacertosus #turkishgetup #likeforlikes (presso Genova, Italy) https://www.instagram.com/p/BtAnGubHCwK/?utm_source=ig_tumblr_share&igshid=1eji2erpcx7ij

[kettlebellsusa]

Memorial Weekend Sale on All Kettlebells & Fitness Gear. No Coupon Needed, Discount at Checkout. Sale Ends Midnight May 30, 2017 https://www.kettlebellsusa.com

[excessus78]

A training partner that never gets tired. #kettlebell #rkc #girya (på/i Studenthuset Unionen)

[giryajaabwol]

I got a bingo!!

Since we have Nero, how about Cid for the Character Opinion Bingo?

Thank you! :D

I WISH I had more opinions about Cid, I really do! D: But I just haven't connected with him as much so far. I didn't grow up playing Final Fantasy games, so I don't even really have an attachment to the Cid cameo (I did play Tactics Advance and XII, so at least the Ivalice raids got me very excited!) I don't feel like Cid's been seriously challenged by any of the quests he's in, the way a lot of other characters have. And that's valid! Not everyone needs to have a Crisis in a story. I just tend to be drawn to the ones who really face some kind of serious dilemma or moral question. He's more of a steady constant that the other characters flail around.

My same friend who likes Nero though ALSO loves Cid and bought his outfit for glam and runs around dressed up as him sometimes so he gets bonus points there. Also his hair. I want to... touch it. X'ruhn is my long-haired Daddy but Cid could also be a contender if he put some effort into it.

Ask me about characters!