Kettlebells for Rugby Player Power

From Russian girya to the rugby player's swing

The kettlebell, or girya in Russian, is a cast iron ball topped with a handle. The word appears in a Russian dictionary as early as 1704: these weights were originally used as counterweights on market scales before becoming a strength tool, and then a sport, known as girevoy sport. Its off-centre weight under the hand makes it ideal for ballistic movements. The swing replicates the explosive hip extension found in scrum pushes, sprint starts, or clearing: the glutes and hamstrings propel the weight while the arms simply guide it. This way, it develops power and cardio all in one move.

The other equipment

Weight training also includes:

• Weight benches.
• Dumbbells.
• Strength machines.
• Cages and racks.
• Bars and weights.
• Medicine Balls.
• Fitness accessories.

All weight training equipment is gathered on the weight training page.

Competition, cast iron, or adjustable: the three types

The competition kettlebells from Fit & Rack, made of steel, maintain the same dimensions regardless of weight, measuring about twenty-eight centimetres in height and twenty-one in diameter, with a handle of thirty-five millimetres. Thus, the technique remains the same from one weight to another, identified by a colour code: yellow for sixteen kilos, purple for twenty. The cast iron kettlebells, such as the UFE, increase in size with the weight and have a wider handle, comfortable for swing exercises with two hands. The Disportex Premium Legion, weighing sixteen kilos, corresponds to the reference weight for a trained man. The lightweight adjustable model Perfect Fitness uses discs to adjust the weight for warm-ups and shoulder exercises.

Learning the swing without injuring your back

The swing is a hip hinge movement, not a squat: you push your hips back while keeping your back flat, the kettlebell passes between your thighs, and then a strong hip extension propels it to chest height. The arms remain relaxed and do not lift the weight. The most common mistake is rounding the lower back or pulling with the shoulders. For teenagers, the Leader Fit weighing four kilos is great for learning form before progressing. The kids' kettlebell from Fit & Rack Girevoy introduces younger ones to lifts and goblet squats, under the supervision of a trainer.

The good deals

Good deals can be found in good plans, promotions, clearance, sales, and Black Friday. The new arrivals showcase the latest collections, and items shipped in 24h are prepared and sent out within 24 hours. Major events of the year follow a stable order: Black Friday at the end of autumn, the holiday season, the winter sales, the French Days in spring, followed by summer sales and back-to-school.

Frequently asked questions

What kettlebell weight should I start with?

Generally, eight to twelve kilos for women and twelve to sixteen kilos for men to learn the swing. Shoulder exercises like the press require a lighter weight than hip movements.

Kettlebell or dumbbell: which one to choose?

The kettlebell excels in ballistic movements and circuit training, thanks to its off-centre weight. The dumbbell is better balanced and is suited for isolation exercises and heavy presses; both have a place in a gym.

How many swings should I do per session?

A good starting point is five to ten sets of ten swings, with a rest period equal to the duration of the effort. Gradually increase the volume and stop the set as soon as your back rounds or the height drops.

Does kettlebell help with weight loss?

Circuit sessions, which combine swings, goblet squats, and lifts, can boost your heart rate and burn a lot of energy in a short time. However, weight loss primarily depends on diet.

Do I need gloves for kettlebell?

It's better to avoid them: the handle needs to be able to turn in your hand during snatches and presses. Instead, take care of your hands and use a bit of chalk if your palms sweat.