Question: What’s a girevik?
Well that’s easy!
Answer: It’s Old Russian for a strongman.
These days it refers to someone who lifts a girya and as we all know a girya is measured in poods and a pood is equal to 40 funt.
Got that?
If not you’re not alone. OK here’s the English version: A funt is a Russian pound not to be confused with our pound which is a little heavier. A pood is an Old Russian measurement of weight which was abolished in 1924 equal to 36.11 pounds or 16.38 kilograms. So if it was abolished why do we care? Because a girya or kettlebell as it’s more commonly called is the subject of this article and it’s still measured and referred to in poods. Sometimes.
More commonly kettlebells are measured and cast in multiples and fractions of 16 kilograms (a rounded pood). So a 32-kilogram kettlebell could also be called a two-pood kettlebell. For those unable to grasp the metric system they are also available in pounds.
Kettlebells which have been the exercise choice of many Russian weightlifters for years are making a comeback in training rooms and gyms around the country. Picture a cannonball with a handle. Some speculate they’ve been around for 800 years and were referenced in print as early as the 1700s.
Kettle Virtues
There are many who believe the kettlebell can virtually replace most strength-training equipment including dumbbells medicine balls and barbells. The kettlebell is often referred to as “a complete gym in your hand.”
Kettlebell workouts are particularly suited to the fireground. Firefighting doesn’t involve isolated movements that precisely mimic an arm curl a bench press or other typical weightlifting exercises. Rather it involves full-body dynamic moves like raising a ladder advancing a charged hoseline or climbing stairs turned out with equipment which is precisely what kettlebell training offers.
Kettlebell training will improve your explosive strength flexibility and functional ability. This is because kettlebell exercises require ballistic gross muscle movements that employ large muscle groups. These movements help build tendon and ligament strength and correspond directly to fireground performance.
Another benefit of kettlebells: improved grip and forearm strength. This is old-time strength the sort our fathers and grandfathers had from years of working on the farm and from good old manual labor.
Note: As great as they are kettlebells aren’t magic. Like any exercise program gains require effort. Put in the time with kettlebells and you’ll make improvements in functional strength that will keep you going on the job for many years.
The Swing Set
The first and most important exercise we’ll describe is the kettlebell swing which is designed to target the non-mirror muscles of the body: the back the buttocks and the backs of the legs. Other muscles like quadriceps abdominals shoulders chest trapezius and your arms will also be stressed during this exercise. Kettlebell swings are a two-arm or two-handed lift that you should master to develop power from the core of your body primarily your hips back and legs.
There are many variations of the swing including the power swing one-arm swings two-kettlebell swings and the hand-to-hand swing (where you actually release the kettlebell at the height of the swing and catch it with the other hand a more advanced technique that will be discussed in a future column).
Before beginning select a kettlebell weight appropriate to your fitness level to reduce injury. With all kettlebell swings you don’t want to go too light as that could also negatively impact technique. A good starting place for an average-size male is one pood or 16 kilograms–or for those of us still having difficulty with the metric system 35 pounds. If your conditioning level and size warrant you could start with a 24-kilogram kettlebell. Most women should start with 12 kilograms and change to adapt to particular size and conditioning.
Note: Don’t let the lighter weights fool you. The kettlebell swing is a demanding exercise that will quickly wear you out. These exercises can be performed in number of repetitions and sets or can be done as intervals. For example perform 1 minute of kettlebell swings and rest for 2 minutes. Vary intervals according to your fitness level.
We’ll now describe two basic and versatile swings: the Russian and the American.
The Russian Swing
The Russian swing is among the most basic kettlebell exercises and it forms the foundation for more advanced techniques. As you begin put significant effort into developing proper form. A few guidelines:
– Don’t swing above the level of your eyes.
– Keep your head up and your chest open which means keep your chest up and don’t roll your shoulders.
– Don’t bend at the waist.
To begin the swing start with the kettlebell on the floor between your feet. Your feet should be about shoulder-width apart. Squat down and grasp the kettlebell handle with two hands. With the kettlebell still on the floor move both feet forward a step so the kettlebell is slightly behind you. This will automatically tighten your hamstrings.
Now stand up. This will start a natural swing of the kettlebell through your legs. Tighten your butt and keep your arms loose with just a slight bend but don’t lift with your arms or shoulders. Think of your arms as ropes. If you feel any strain in your shoulders you’re using your arms to lift the weight. Again the power for this movement should derive from your hips and legs so as the weight comes through your legs snap your hips to generate power. Use enough drive to bring the kettlebell to shoulder height.
As the kettlebell swings back between your legs bend your knees and control the kettlebell’s descent while gravity draws it down. The ball of the kettlebell should swing through your legs at or slightly below your knees. Remember: Keep your weight on your heels and don’t rock forward onto your toes.
The American Swing
The American swing is a slight variation on the Russian. It’s the same exercise except that you generate more force to move the kettlebell overhead. Note: This is a somewhat advanced exercise and we recommend mastering the Russian swing before attempting to go overhead.
Conclusion
Take your time in mastering the Russian and American swings and then work them into your workout routine. By mixing up your workouts and performing kettlebell exercises you’ll be incorporating dynamic full-body movements that will better prepare you for the rigors of the job.
In our next column we’ll walk you through more advanced kettlebell exercises. Before long you’ll be a real girevik!
Additional Resources
