Benefits of Kettlebell Training

There are many benefits of kettlebell training waiting for anyone ready to use them. For anyone willing to try something different (not new, just different) the implications for developing phenomenal fitness are undeniable. The old-time strongmen knew this. The Soviets swore by them. Their benefits have been proven in research and experience of many of the Eastern Block's top athletes.

Training with dumbbells, barbells, medicine balls (and anything else you can come up with) offer great benefits as well. However, kettlebells are different. They look different. They feel different. The benefits of kettlebell training are a bit different as well.

The following is a partial list of the benefits of kettlebell training. I am sure you will come up with some more once you start training.

Train Anywhere

You don’t need a lot of space to train. When you are done stick the kettlebell under your bed or in your closet.

Kettlebells are more cost effective than machines

The typical machine costs about 1-2K. A full set of kettlebells will only set you back a few hundred dollars. Believe me, you can start with just one kettlebell.

There are endless exercise variations that you can do

It’s amazing how many exercises you can come up with just a simple piece of iron just by changing your grip.

Get more done in less time

You can get a great workout in as little as 15 minutes. I have had really tough training sessions in less than 10 minutes. When I don’t have a lot of time I know I can do a few high rep KB exercises and wind up breathing hard and drenched in sweat.

Develop Functional Strength

As the weight gets to light you can get a heavier bell, get another bell or change the way you hold the bell. You can’t add weight to the kettlebell like you can to a dumbbell or barbell so those are your choices. The training that you will do and the strength you will develop will transfer to many other aspects of your life, whether you are an athlete or not. You will stand taller, carry packages easier, climb stairs with less effort and have more energy.

Correct imbalances

Since most kettlebell exercises are performed with a single limb you can’t help but notice a difference. This is especially true because of the structure of the kettlebell. The center of mass is always outside your grip, unlike a dumbbell. Once you know where your deficits are you can then correct them. This will result in greater inter and intra muscular coordination and strength throughout a wider range of motion.

Develop incredible power

Perform explosive lifts like the clean, jerk or snatch if you know how. I like performing the Olympic-style lifts better with a kettlebell than with a barbell.

Kettlebells develop power-endurance and strength-endurance

This is where kettlebell training shines. Do the strength exercises or the power exercises with high reps and develop the two most important qualities for success in sports (as far as conditioning). These endurance qualities will supply you with incredible staying power.

Kettlebells combine "cardio" and strength training

As an old friend, and one of the best KB coaches around, once told me..."life doesn't respect the difference". Try sprinting to catch a train while carrying a heavy package or pushing a stroller and tell me that all the "cardio" training you did in "step class" or on the recumbent bike really helped that much.

Develop insane core strength

Kettlebells require you to engage the core in almost every lift. If you don’t you will fall over.

Learn to absorb force more efficiently

This is really important if you are involved in combat sports or contact sports of some kind. It is equally important for anyone that lives on this planet. Impact happens when we least expect it. Be prepared for life’s little surprises.

Kettlebells develop strength at the extremes of your range of motion

This sounds more dangerous than it is. Exercising this way creates the ability to better stabilize your joints, improves flexibility and enhances mobility. Anyone that has ever performed a windmill for the first time knows what I mean.

Well there you have it. There are more benefits to training with kettlebells. I will leave you to discover them for yourself.

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