A 'kettlebell' or girya (Russ.) is a traditional Russian cast iron weight that looks like a cannonball with a handle. Kettlebells have been used for centuries in Russia.

It is the ultimate tool for extreme all-round fitness. Kettlebells deliver unparalleled fitness training so if you're looking to burn fat, build up high levels of cardio fitness and phenomenal gains in strength and power then you need to start training with them now!

Kettlebells melt fat without the dishonor of dieting or aerobics. If you are overweight, you will lean out. If you are skinny, you will get built up.
The Russian kettlebell is a powerful tool for fixing your body comp, whichever way it needs fixing.

The basic kettlebell exercise is the swing, a full-body workout. You can learn it from books and videos, or certified instructor and can be learned in one or two sessions and one can start intense training during the second and even first week.

Kettlebell training is extreme but not elitist.

Everyone can benefit — tall, short, skinny, fat, man, woman, child, adult, elite athlete or couch (or desk chair) potato. Those who want to look big and strong or lean and mean or hot and sexy or fit and trim.

At the 1995 Russian Championship the youngest contestant was 16, the oldest 53.

They are suitable for everyone who wants an effective fitness and strength training regime so are ideal for women who are busy at work or mums at home looking after the kids.

You know how difficult simple tasks like going to the gym can be. Whether its finding the time to get out of work on time or looking for someone to babysit, little niggles always seem to crop up just when you're setting out to do some training. Add that to the ongoing cost and sometimes, just sometimes, it may feel a bit, well, pointless dragging yourself down to the gym. However fitness training should not be a luxury that you have to justify, but an activity you enjoy and look forward to each and every time.

Kettlebell training can give you the results you have always dreamed of, be it muscle tone, cardio improvement, weight loss or strength. Most importantly, you can train when you want, for how long you want and as often as you want without having to plan the trek to the gym with military precision. Kettlebells can sit under your stairs or in the bottom of a cupboard and are always ready, all you need to do is grab a bell and enjoy a quick workout whenever you feel like it! You don't need to travel anywhere, there is nothing to set up and your workout time can be as little as just five minutes. For a one off investment, you have a portable gym with a handle - it's that simple.

Kettlebells come in 'poods'. A pood is an old Russian measure of weight, which equals 16kg, or roughly 35 lbs. An average man should start with a 35-pounder. It does not sound like a lot but believe it; it feels a lot heavier than it should! Most men will eventually progress to a 53-pounder, the standard issue size in the Russian military. Although available in most units, 70-pounders are used only by a few advanced guys and in elite competitions. 88-pounders are for mutants.

An average woman should start with an 18-pounder. A strong woman can go for a 26-pounder. Some women will advance to a 35-pounder. A few hard women will go beyond.

The benefits of kettlebells are great!

* Develop strength and flexibility.
* Build an amazing cardiovascular system in minimal time.
* Drop fat and get lean without aerobics.
* Injury proof your back, knees and shoulders.
* Train anywhere, anytime.