The kettlebell or giri (Russian: ????) is a weight of iron or steel in the shape of a cannonball with a handle and a flat bottom. The traditional Russian kettlebell weighs 1 pound. The pound is a unit of mass equal to 40 "deceased" (???? books, Russia) is 16.38 kg or 36.11 pounds. That unit has been abolished by the USSR in 1924, the kettlebell is indeed originally used at fairs and markets in the 12th century for weighing agricultural commodities, mainly in Russia, Belarus and Ukraine. Its use in Europe dates back to the early 16th century. The size of the kettlebell in turn varies according to weight, except for kettlebell competition with the same volume regardless of weight, but they are differentiated by color code: yellow 16 kg, 20 kg purple, green, 24 kg, orange and red 28 kg 32 kg. Soon this tool used to demonstrate "strong men" their physical attributes, including basic movements such as "snatch" and "jerk", the movements gradually become more diverse as the discipline developed. Thus the early 20th century competitions kettlebells included a dozen different movements. This accessory drive was once widely used, part of the military training of the Red Army in the interwar or incidental to training in Pahlevan Zurkhaneh (literally "house of strength" Zurkhaneh means the traditional Iranian gymnasium), it is then gradually fell into disuse, the practice became confidential. We are rediscovering the benefits of today accessory, its use is promoted by many athletes, especially among practitioners of MMA (Mixed Martial Arts), first and foremost the Russian Fedor Emelianenko, but also by innovative physical trainers. The first event consists of cast (jerk) performed with two kettlebells followed (after a rest period depends on the number of participants) in the snatch (snatch) with only one kettlebell, the aim being to achieve maximum repetitions in 10 minutes (only one change of hand is allowed on the period required). The second test is to perform a maximum jerk with 2 kettlebells, without ever resting in the ground giri, competitors must perform as many repetitions as possible. Unlike traditional dumbbells, kettlebells have a center of gravity located beyond hand, it allows for swings (swing) that are not achievable with a dumbbell. These swings can solicit muscle groups often neglected in traditional bodybuilding (string posterior deep muscles of the trunk). In addition, they require the practitioner or to work all the muscles in synergy and not in isolation as is often the case in bodybuilding, and we learn how the body absorb force and redirect it. Finally, the speed and amplitude of movement involves a major effort sheathing. The large number of muscles activated allows a cardiovascular workout but also interesting work of coordination and balance.Moreover, most of what made being made unilaterally and dynamic asymmetries and postural shifts or muscle are much easier to detect and therefore to correct. The movements performed with kettlebells are apparently quite simple but in reality they are highly technical. As in weightlifting are the back and legs are the key means of force to speak, learning the placement of the back and spine and legs is a prerequisite for successful implementation movements. Note also that there is a fad and that the appearance (or reappearance) of training methods "unconventional" involves the misuse of many superlatives: each sponsor "his" method calling it "better". Remember that there is no "best" method, or better "accessory". Each one has advantages and disadvantages and most often a strength and use reasoned that the practitioner can achieve these goals. The diversity is in itself a tool to maintain motivation and enthusiasm for training. You may cite this subject to limit your quote to 400 words and include a link to it. Any other use (especially the copy in its entirety on a discussion forum) and certainly without putting a link to the article is strictly prohibited. ..
A quick post to explain the rack, options / position for the rack and the items, know in order to maximize this position, which remains a cornerstone of Girevoy Sport, in the sense that if your rack is deficient, you developed your jerks, cleans and your other movements will suffer. The rack is a position in which it sits, breathing, is the following one clean and one developed above, a descent into jerks or swing. First, the rack can be made with one or two kettlebells, techniques will be different, the rack arm is a little freer movement and space, breathing is easier and distribution of weight of the kettlebell is a little too free. The rack is two kettlebells to be close enough to a guard in conventional boxing, breathing will be more difficult to control and it will consider relaxing the arms, shoulders, chest and hands to reduce fatigue . Rack position, the elbows are resting on the iliac crest of the basin is found in introversion, glutes will be contracted to minimize pressure on the lumbar region and as far as possible, the knees are locked. The shoulders are a variation of the inflow and torso are necessary to minimize tension in the upper body, resulting in complications, fatigue and poor performance. It is very important not to fight against the kettlebells that are naturally rested on the forearms. You need to form a floor slab between kettlebells your chest, your elbows and your iliac crests. In the figure standing beside a photo of Sergey Rachinskiy can be seen two different types of racks, one on the left is often used by novices (lack of practice, flexibility, relaxation), the right rack is the ideal adopted for better performance. The knees are locked, the center of gravity of kettlebells is in alignment with your center of gravity and your muscles will be less tension. It goes without saying that for people with reduced mobility and flexibility, especially at the thoracic, lumbar and shoulder, the rack with two kettlebells will be a real challenge, but your performance will be even better and your mobility will thank you too. Regarding the position of the handles of two kettlebells kettlebell rack, several options are possible. As the photo Rachinskiy, can be a handful based on the other, in which case the party is inches close to that based on another part of the kettlebell. This is for everyone to choose what hand position is the most appropriate, knowing that they must be in great demand.

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