Resistance Training: Kettlebells = The Ultimate Tool
Burn Fat, Build Muscle and Boost Your Metabolism
Here’s what I’ll cover in this post:
I’ll explain what kettlebells are.
I’ll let you know where they come from.
I’ll list the 7 benefits of kettlebell training.
If, by the end of this post, I’ve convinced you to pick up a kettlebell the next time you’re at the gym, my job is done!
The simplest way to describe a kettlebell is as a cannonball with a handle and this design is unique when compared to other gym equipment because you can not only lift it but also swing it.
This allows you to perform exercises that you typically wouldn’t do with, let’s say, a dumbbell or barbell.
With regards to it’s origins, its comes from Russia and was first introduced to the West in 1998 by a man called Pavel Tsatsouline.
Now that you know what kettlebells are and where they come from, let’s explore the first benefit of using them.
Benefit #1 You Can Train Anywhere, Anytime
With kettlebells, you don't need much space. As you can see in the image above, they are very compact.
All you essentially need is the space of a yoga mat, which makes them highly beneficial, especially for those with busy lifestyles.
You can probably relate
For example:
You can use a kettlebell in a hotel room.
You can use a kettlebell on a beach.
You can use a kettlebell on a balcony.
In other words, time constraints are no longer a problem, because anyone can get a quick 10-20 minute workout with a kettlebell.
This is a huge benefit.
Benefit #2 Power Development
Barbells aren't the only tool for developing power. In fact, every power exercise you can do with a barbell can also be done with a kettlebell.
For example:
You can do cleans and presses with kettlebells.
You can do snatches with kettlebells.
You can do push presses with kettlebells.
The humble kettlebell is extremely versatile, offering exercises that you simply can't do with a barbell.
The Kettlebell Swing
The swing develops a tremendous amount of power. It strengthens the entire posterior chain, which is the backside of your body and because you are swinging a moving weight, guess what this does for you?
It works your cardiovascular system.
Which leads me perfectly on to the next point.
Benefit #3 Low Impact Cardio
If you’re somebody who doesn’t enjoy traditional cardio, then kettlebell training might be exactly what you need because practically every swinging exercise has you working your heart, providing a killer cardiovascular workout.
Unlike other forms of cardio, such as long-distance running, kettlebell training is low-impact and doesn’t stress your joints.
Take the kettlebell swing, for example.
You remain stationary, swinging the bell from a fixed position, yet your heart rate soars.
This makes kettlebell training a valuable tool for anyone with knee issues or those seeking a joint-friendly way to improve cardiovascular health.
Before moving on to the next benefit, it’s crucial to understand this:
When it comes to health optimisation you cannot neglect cardio. It is very good for the health of your heart, lungs and brain.
Benefit #4 Develop Full Body Strength
I’m going to be upfront and honest:
When it comes to developing full-body strength, nothing beats the barbell. This is simply due to its superior loading potential.
That said, nearly every exercise you can perform with a barbell can also be done with a kettlebell.
For example:
Squats can be done with a kettlebell.
Deadlifts can be done with a kettlebell.
Overhead presses can be done with a kettlebell.
Rows can be done with a kettlebell.
In other words, kettlebells are incredibly versatile. With just 1 single kettlebell, you can effectively train strength, power, and cardio.
What not to like about that?
Benefit #5 Most Kettlebell Exercises Engage and Strengthen Your Grip
One of the most underrated benefits of training with kettlebells is that nearly every exercise engages your grip strength.
Take a look at the image above, and you'll notice that, unlike a dumbbell, the weight of a kettlebell is unevenly distributed.
All the weight is concentrated on one side, unlike the balanced distribution of a dumbbell.
So, if you go to a gym and swing a kettlebell for 25–30, or even 45 minutes, your hand strength and grip will undoubtedly improve.
The unique design of kettlebells ensures that nearly every exercise you perform challenges your grip.
Benefit #6 Kettlebell Training Improves Coordination and Mobility
To provide some background, for the majority of my lifting career, I've trained exclusively with barbells.
I love barbells—they're what built my strength.
However, I encountered a major problem with barbell training:
I got injured frequently, and my body just felt stiff. Compare that to kettlebell training and one of the first things I noticed was how good my body felt.
I moved better and didn't feel as tight. I felt looser, and a big part of this was the mobility aspect.
For example, the kettlebell windmill strengthens and stretches simultaneously. I don’t know about you, but I’m not someone who particularly enjoys stretching.
So, if I can perform a strength exercise that also stretches, that’s a win-win for me—it’s like hitting two birds with one stone.
Now, let’s talk about coordination because many kettlebell exercises have a learning curve, unlike simply picking up a dumbbell and doing bicep curls.
Kettlebell movements often require specific steps to master. Which in my opinion, is a very good thing.
Take the Turkish get-up, for example. It’s not a simple exercise, and if you’ve ever seen someone perform one, you’ll notice there’s a hell of a lot going on.
Benefit #7 Kettlebell Training Improves Athletic Performance
Let's clarify some of the points I've made so far in this post:
Kettlebell training can build explosive power.
Kettlebell training can build strength.
Kettlebell training can improve your cardio.
Kettlebell training can enhance your mobility and coordination.
There’s a reason why MMA fighters worldwide are strong advocates of kettlebell training.
There’s a reason why Special Forces around the world are enthusiastic supporters of kettlebell training.
Yet, whenever I go to the gym, I see nobody using kettlebells, which just absolutely baffles my mind.