The kettlebell or Гиря in Russian (said like girya) is a cast iron weight used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. A Kettlebell resembles a cannon ball with a monkey bar handle at the top. Generally kettlebells come in weights of 4kg increments: 4kg(9lbs), 8kg(18lbs), 12kg(26lbs), 16kg(35lb s), 20kg(44lbs), 24kg(53lbs), 28kg(61lbs), 32kg(71lbs), 36kg(79lbs), 40kg(88lbs), 44kg(97lbs), and 48kg(106lbs).
Unlike traditional dumbbells, the kettlebell's center of mass is extended beyond the hand, similar to a clubbell. This necessitates ballistic and swinging movements. By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once.
The shape of the Kettlebell allows for unique positioning of the weight directly above your center of mass, unlike a dumb bell or barbell which must be held in front of the body. This positioning allows you to keep your hand and wrists in neutral alignment, which enable greater endurance and longevity in the core lifts. With proper positioning and training you can produce a much higher volume of exercise and thus greater conditioning and fitness.