Are you a part of the kettlebell revolution?
Yep, it’s a real thing.
Although it may seem like a fitness fad, it’s been around for years and has research-backed benefits for strength, balance and flexibility.
Kettlebells look like cannonballs with a handle on top.
They are made of cast iron or vinyl-coated and filled with sand, concrete, or gravel.
Kettlebell training focuses on whole-body functional training, not just the isolated muscle movements you get with weightlifting. No one is knocking weight training here at all, because it is beneficial too.
But if you want to see amazing strength gains and you’re short on time, you may just want to try a kettlebell workout for yourself.
It’s my new favorite!
20 Reasons To Try A Kettlebell Workout
1. It’s Functional Strength Training
Training your body this way can help you do everyday activities.
2. Doesn’t Take Up Much Space
Kettlebells are compact and portable.
Compared to a weight bench and a set of free weights, they take up minimal room. You can stick them in the closet when they’re not being used.
3. Improved Posture
Did you know having poor posture can actually steal your body’s energy?
When your posture is out of alignment it stresses your body by trying to keep it upright. This can cause back pain.
When using a kettlebell focus on your hips, core and shoulder movements to correct your posture.
4. Great For Busy People
They give an intense workout in much less time than most others. Some people see incredible results with as little as 10 to 20 minutes twice a week!
Although many of us are busy, most people can carve out 10 minutes in a 24-hour day.
5. They’re For Everyone
Anyone can do it.
Whether you’re a muscled-up weightlifter or a 50-year-old couch potato (no judgement here), you can learn the proper form and train with kettlebells.
(Please check out the instructional video at the end of this article for help with your form.)
6. Increased Strength
The strength gains are quite impressive! (1)
And because it gives you a whole-body workout your entire body gets stronger.
This can help you do everyday tasks such as housework, yard work and lifting boxes. Being strong can also protect against injury.
7. Fat Loss And Calorie Burn
By increasing muscle mass, your body will burn more fat, even when it is at rest.
Some say you can burn up to 20 calories or more per minute training with kettlebells.
8. Combines Strength, Cardio And Flexibility For A Full-Body Workout
The strength and cardio gains are real! And the fluid full range of motion movements increase flexibility.
This is one of the best quick workouts you can do for your health!
9. It’s Fun!
If you’re like me, you get bored doing the same workouts all the time. But, I’ve never been bored with my kettlebell.
There are so many different types of workouts you can do.
10. Saves Money
I spent around $40 for my vinyl-coated kettlebell. You can easily find them on Amazon and in sporting good stores.
Compared to a gym membership or purchasing a weight bench and dumbbells, they’re much more cost-effective.
11. Ladies Won’t Bulk Up
Some of you girls might be concerned if you do any form of weight training you’ll end up looking like the Hulk. I used to have this same concern.
Fortunately, kettlebelling (my made up word) builds long, lean muscles, not bulky ones. 😉 So, never fear, your kettlebell is here! (You get the point.)
12. Easy On Your Joints
The ballistic physics at work when you perform different kettlebell movements actually protect your joints from injury. They encourage natural movements.
If you’re into simplicity and minimalism the kettlebell is perfect for you!
With just one simple movement, such as the swing, you can experience amazing strength and cardio improvements.
14. Great For Core Strength
When you do kettlebell movements correctly your core stays engaged. This results in a stronger, shredded core.
15. Engages The Entire Body
When you lift weights isolated muscles are used. But with kettlebells your entire body is activated and involved.
16. Can Help With Lower Back Pain
This is a big one for many people who suffer with low back pain.
Your back was not intended to compensate for weak hips and glutes. When it does your back hurts.
By strengthening your core (not to mention all the other muscles in the body) kettleballing engages the hips and glutes. This trains the body how to correctly lift objects and do everyday tasks more efficiently.
17. Relieves Body Pain And Stiffness
Kettleballing is my go to when I’m dealing with chronic pain. If you have ongoing pain you might try it and see if it helps you too.
18. Boosts Weight Loss
Because so many muscles are involved you can get a serious calorie burn.
Researchers at the University of Wisconsin‚ La Crosse have studied how many calories are burned during a workout. They equate it to running a 6-minute mile!
19. Improves Balance
A recent study conducted by ACE Fitness experts found that training with kettlebells significantly improved balance. (1)
20. Superior Results
Because training with kettlebells involves the entire body, results are impressive. It’s a fierce cardio-respiratory workout which involves all the major muscle groups.
People often see faster gains doing a kettlebell workout twice weekly than doing just about anything else.
Depending on who you talk to, here are some general recommendations:
- For men, start with a 16-kg (35lb) kettlebell.
- For women, start with an 8-kg (18 lb.) kettlebell.
Please keep in mind that everyone is different. These weights are merely suggestions, but if you are already strong and fit you may want to start with more weight.
If you haven’t exercised in a while you may want to consult with your physician before training with kettlebells.
Please watch the instructional videos below to learn proper form and prevent injuries.
Kettlebell workouts offer an intense workout and incredible results for the entire body. They increase overall body strength, burn calories and deliver impressive cardiovascular improvements.
Have you tried working out with a kettlebell? Please leave your comments and questions below. I love hearing from you!
Kettlebell Swing Tutorial
This short video shows how to do the basic swing move with proper form.
Beginners Kettlebell Workout
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