If you go to the Olympian museum in Greece, you’ll see a stone kettlebell that athletes used to demonstrate strength. The Russian peasants, with a heritage of influence from the Greeks, used kettlebells, not only to measure the weight of grain at market, but also as a non-organized sport to measure the strength of competitors, with the 16kg weight being the most common. The benefits of kettlebells were eventually discovered and it became part of the training for Russian athletes, the military and circus strongmen in the late 1800s and early 1900s. Then their popularity faded, only to make a resurgence in Russia in the mid-1900s, when the use of kettlebells became a sport. By the 1980s, kettlebell training was mandatory in Russia and became popular for training in the western world late by the turn of the century.
Kettlebells burn calories fast.
One study using kettlebell training showed that participants burned an average of 20 calories per minute. That’s far more than most other types of exercises and far more than traditional weight lifting. Of course, to maximize the calories to approximately 600 for a half hour, you have to make the workout more intense. In order to do this, a personal trainer versed in the use of kettlebells can be beneficial, not only for maximizing the workout benefits, but also to help you avoid injury.
Get a complete workout with kettlebells.
Kettlebells have uneven weight distribution so you’re constantly working your stabilizer core muscles. You’re also getting a substantial aerobic workout with kettlebells, as well as improving strength. Kettlebells are more difficult to control than dumbbells because the weight is in front of the forearm, making your muscles work harder. The muscle groups also have to work together, giving you exercises that help improve coordination.
Kettlebell training requires less time than regular weight lifting.
Not only is the shape of the kettlebell different from those of regular weights, being a bit lopsided, but the way you work out is also different, being far more fast paced. The overall body conditioning and both aerobic and anaerobic workouts make it the perfect workout for busy people, accomplishing as much in 30 minutes as you might with 60 minutes of other types of workouts. The workouts improve not only different muscle groups but also different energy systems at the same time.
You’ll see improved range of motion with kettlebell training. Kettlebells increase range of motion, which helps prevent injury.
Kettlebell workouts build both strength and
Full-body conditioning. “The body learns to work as one synergistic unit linked strongly together,” he says.
Kettlebell training doesn’t build bulky muscles, but instead, toned and lean muscle mass.
When executed properly, kettlebell training is safe and is fun. It’s never monotonous like some other types of training.