A kettlebell type of a dumbbell of free weight that is round with a flat base and arched handle. It looks like a cannonball with a handle.
Unlike a dumbbell, the kettlebells center of mass extends beyond the handle. Kettlebells can be swung, pressed, held, moved and manipulated in hundreds of ways. They are small, portable, and can be incorporated into all aspects of athletic and fitness training. Kettlebells are used for explosive workouts that combine strength training, cardiovascular fitness and flexibility. The benefits include strength gain, endurance, flexibility and weight loss.
Hard style Russian KB training, much like martial arts, Pilates, and yoga are done barefoot, or as close to barefoot as possible. Running shoes, or any shoe with cushion under the heel tends to push the weight to the forefoot, most backs do not appreciate this when you’re swinging a heavy metal ball around. Water shoes, wrestling shoes, or any other totally flat shoe is fine. Breathing also plays an important role in KB training, as well as root lock and body hardening, or very strong, controlled isometric contractions of the muscle, and mental focus.
– Tony Calabrese