While their appeal may have faded here, Russians fully embraced kettle bells because they offered an effective workout in a small space. Some people credit the resurgence to Belarusian Pavel Tsatsouline, a former trainer of Soviet Special Forces soldiers and subject-matter expert to the U.S. Marine Corps, Secret Service and the Navy SEALs.
But it’s also been noted that a number of ex-Soviet kettle bell athletes who fled to the U.S. after the fall of the Berlin Wall were instrumental in putting this form of training on the radar again. We’ll explore this strength conditioning option and get the basics from physical therapist Tyler Hewitt.
If you’re not a creature of habit and you really enjoy mixing things up when you work out, kettlebelltraining can offer a number of benefits. “Kettle bells give people more variety in their workouts and offer different variations of body mechanics that allow muscle groups that haven’t been previously targeted to be isolated and challenged,” says Hewitt.
The International Sports Sciences Association says that a good amount of kettle bell exercises engage the entire body through multi-joint, functional movements. Hewitt recommends having a safe non-slip surface such as a yoga mat for any sort of dynamic movement during training.
If you work out regularly, Hewitt says that trying a basic kettle bell workout at home shouldn’t be a problem. “If you are used to working out and are aware of proper mechanics, I recommend starting at home with lighter kettle bells.
According to Hewitt, many people make the mistake of starting their training without learning the proper form for exercises, or they don’t pick the right size kettle bells. It’s always a good idea to master the form and mechanics of each exercise in your set rather than jumping into them with too much weight.”
If you’re working out at home and want to incorporate kettlebelltraining into your routine, don’t start by grabbing a kettle bell and swinging away. You can break a kettle bell workout down into basic movements such as shoulder presses, bicep curls, dead lifts and more.
On the other hand, a beginner would benefit from working with a trainer to understand the exercises and develop proper mechanics. But even if you are experienced, there’s nothing wrong with having a trainer critique your form to help ensure that you’re doing things the right way so you don’t injure yourself down the road.”
Hewitt adds that osteoporosis patients might be able to try kettle bell workouts with certain modifications added to prevent fractures. “It’s OK for people with arthritis in their back or knees to try kettlebelltraining as long as they have the proper form and mechanics down.
If you’re not sure if you should try kettlebelltraining, it’s a good idea to see a medical professional or certified trainer first before beginning this workout. Today, they have become a very popular and trusted part of many fitness regimes, with participants claiming that kettle bells improve endurance and strength, whilst at the same time, burning calories.
They are advertised as offering a great way to stay in shape, whilst being fun at the same time, compared to ‘normal’ workouts. Read on for the top benefits of why training with kettle bells is good for you, based on reputable scientific studies.
People spend a lot of time using different forms of exercise to reach their goals, such as losing fat, building muscle or working to improve or maintain fitness levels. This was confirmed by a study directly comparing the two-handed kettle bell swing with modern intensity treadmill walking (Thomas et al. 2014).
Whilst the movements involved in kettlebelltraining act as a cardio exercise, the fact that a weight is being lifted at the same time, also works your muscles. Studies have found that this form of exercise improves power, endurance (Pinocchio, 2010) and maximum strength (Lake and Lauder, 2012).
Another advantage of working and strengthening your muscles is that it increases your metabolism, meaning you can burn fat all day after your workout. This combination of cardio and strength training, allows you to get the best of both worlds and reap the benefits that both offer in one challenging kettle bell workout.
Another specific benefit of kettle bell movements is that these can work all of your major muscle groups at once and can achieve remarkable results in less time. The high number of calories that can be burned with this training is accredited to it being a total body movement exercise (Forward, 2010).
In this way, it is hailed as being superior to other kinds of weight training, due to forcing your body to work as a unit with every swing or lift. As kettlebelltraining involves a lot of movement, it is important to perform the exercises correctly, ensuring your back is straight, shoulders are relaxed and head is in a neutral position.
Osteoarthritis is the most common kind of arthritis, which is caused by the breakdown of cartilage that the body eventually cannot repair, often in older age. A study found that joints subjected to heavy impact are relatively free of osteoarthritis in older age (Verkhoshansky and Sight, 1998).
Thus, the ballistic exercises using a kettle bell, such as the swing, snatch, jerk and clean, appear to be highly beneficial and strength your joints, promoting protection against osteoarthritis in older age. Having high blood pressure can increase your risk of cardiovascular diseases, such as suffering from a heart attack or a stroke.
Making lifestyle changes, such as incorporating regular exercise into your routine along with a healthy diet, can keep your heart and arteries in good condition and reduce blood pressure and its associated risks. With it being both a cardio and strength workout, it can assist in the control of and help to prevent high blood pressure, and therefore reduce the dangers to your health.
Whilst it does promote a healthy lifestyle, if you do have high blood pressure, always ask for advice from your doctor first before you start any new physical regime. There has been an increase in the number of adults developing Type 2 Diabetes, due to living an unhealthy lifestyle and being overweight.
Whilst there is no cure for Type 2 Diabetes, blood glucose levels can be managed to minimize the risk of health problems that can develop. In particular, a recent study found that kettlebelltraining could improve glucose clearance in young, sedentary males (Greenwald, 2014).
In conclusion, training with kettle bells is advantageous not only in meeting individual fitness goals but also in protecting against medical conditions. These kettle bells come in different weights and you can make use of these equipments as you do lunges, shoulder presses, and lifts.
The kettle bell workouts get your heart pumping and are quite beneficial in burning calories, offering body flexibility and many other things. Kettle bell exercises mostly targets areas like the core, arms, glutes, legs, and back.
These kettle bells come in weights that range from 5-100 pounds and you can purchase them from sporting goods stores or from online retailers. There is a short review of research on kettle bell exercises that teaches about some workouts and its benefits.
Kettle bell exercises stimulate an incredible amount of abdominal contraction because of their explosive conditioning movements. The abdominal contraction along with coordinated breathing offers quite a high level of conditioning that actually has made kettle bells popular among athletes and fighters.
In one study there was absolutely clear evidence of some effective positive changes in cardiovascular health from kettle bell exercises. Since there are several kettle bell exercises which we do with our arms in an overhead position, the muscles that are responsible for assisting our breathing process are pretty engaged in the muscular activity; thus not allowing them to assist in the process of respiratory.
This in turn forces the muscles that are most responsible for the breathing process to play an even higher role in the cardiovascular health. They also enable you for increasing your strength and building up speed and also your endurance levels simultaneously.
The first thing that must be kept in mind is that your entire back and abs remain absolutely straight. Most physical therapists value these exercises because they teach us to move in a better, stronger, and a safer way.
Kettle bell exercises help you build powerful forearms and also improves your grip. Moreover, such exercises also allow you to devote your attention towards your skill, strategy, rest and recovery.
Tour any modern gym and you're bound to stumble upon a section littered with kettle bells. People may also refer to the weight of a kettle bell in “goods,” which is an old Russian unit of measurement.
It is unclear as to when kettle bells officially became a recognized tool for strength and conditioning, however it's estimated their history dates back over 300 years. Known as a “girl” in Russia, kettle bells were originally used to help balance scales while weighing crops.
Russians soon figured out that a heavy thing with a handle was pretty good for exercise, too. The man most notable for Westernizing the kettle bell is Pavel Tsatsouline, chairman of Strongest Inc. and former PT drill instructor for Smetana.
Entire workouts can be executed with nothing more than a single kettle bell, whether the aim is strength, hypertrophy, power or endurance. A kettle bell is relatively small (though I dare not say it's “light,” as that all depends on the weight you select) and relatively affordable in comparison to most other gym equipment.
Compared to training with machines or even dumbbells, the kettle bell provides variability and offsets the load so that no one rep is ever truly the same. Kettle bell exercises can at times be the biggest bang for your fitness buck, targeting numerous muscle groups and moving you through multiple planes of motion.
As Tsatouline writes in his book Simple & Sinister, “the kettle bell is an ancient Russian weapon against weakness.” Every piece of equipment brings something unique to the table, and every person is different, so it's foolish to speak in definitive.
Barbells make it easy for a newbie to load a movement heavier than they can handle in a fixed position. A perfect example is that of a Barbell Bench Press, where the hands are pronated and the shoulders are inherently placed in an internally rotated position.
Kettle bells are a great option to keep an individual's load lower while growing their movement competency. It targets the posterior chain and teaches individuals how to hip hinge properly with some force.
This exercise involves holding the kettle bell with both hands (although single-arm and double-bell variations do exist) and using the hip hinge to forcefully drive it out in front of yourself. Your gripping muscles may eventually burn if the set is long or enough or the weight's heavy enough, but your arms and shoulders should essentially contribute no power to the movement.
Once the Kettle bell Swing is mastered, it is an excellent addition to any program or a convenient stand-alone option for a conditioning day. However, that simple act requires a lot of technique, shoulder stability, core strength, hip mobility and focus to execute effectively.
There are also many scenarios where replacing a classic barbell or dumbbell exercise with a kettle bell version can make sense. It might seem like an insignificant swap, but kettle bells naturally lead to better scapular position, making the move more effective and reducing wear and tear on your body.
Undoubtedly the kettle bell is an extraordinary tool with a long history of producing excellent results. Well, there is no doubt that the kettle bell itself looks really strange — like a mini bowling ball with a luggage handle.
For those out there who aren’t confident in doing kettle bell workouts due to the high intensity and expected grip strength, don’t turn away yet! Our patented Dark Iron Fitness lifting straps are made of durable cowhide suede and are the perfect accompaniment to kettle bells.
Their numerous benefits include strength gain, endurance, flexibility and weight loss. Many of the movements and skills required in CrossFit focus on learning to have fast and effective hips.
Dumbbells have a tight center of gravity and mainly utilize the major muscle groups. A kettle bell ’s odd shape and off-center mass forces you to use muscles that mimic real-life activities.
Its odd center of gravity forces you to do more work involving your stabilizing muscles to create explosive movements with the bell. Enjoy the ease of use and appreciate that such a unique weight can help streamline other exercises you already do.
Always practice correct form and safety in all exercises, but be content in the fact the kettle bell is one of the safer weights to work with. If you have previously been avoiding barbell exercises due to safety concerns, look into the kettle bell alternatives.
The kettle bell alternates periods of intense contraction and controlled relaxation, to give you a superior workout that combines strength, as well as endurance. Other exercises such as the windmill, and single leg dead lift, also build flexible strength.
The kettle bell stimulates tremendous abdominal contraction because of the explosive conditioning movements. The fact you can work your core indirectly, just through the dynamic aspect of kettle bells, is truly amazing.
Kettle bells are so effective because they stimulate the muscles and surpass standard cardio exercises. They enable you to increase your strength, build up speed as well as your endurance level at the same time.
So rather than moving on to a heavier kettle bell you simply complete more reps or change the exercise to a more difficult option. Killer strength and endurance work can be achieved without necessarily having to use the heaviest weight you can find.
Some people are naturally stronger, but ultimately the kettle bell isn’t a strength tool— it’s a strength-endurance tool. If you find yourself becoming bored with traditional exercises or having to be in the gym, consider using kettle bells.
This is especially valued by physical therapists because kettle bells actually teach you to move in a way that is better, stronger, and safer. Unfortunately, many of us today lose some of our basic movements as a result of sedentary occupations and lifestyles.
That’s what happens when we don’t move our bodies with the full range of motion or become used to certain unhealthy postures (like sitting in front of a computer all day). They are terrific for overall fat loss, improving lean body mass, and helping teach proper use of the hips (important for speed and power sports).
They are so effective that serious lifters should definitely consider them as a way to enhance and supplement their barbell or dumbbell workouts. Dark Iron Fitness leather suede lifting are guaranteed not to rip, tear, or fall apart — the perfect compliment for your kettle bell.
It is time to train like a man again (especially if you are a woman) and get back in touch with visceral impulse that has been locked away for years. No need to purchase a gym membership or spend $1,000s on expensive equipment.
Two kettle bells are all that you need to increase muscular endurance, lose fat and build size and strength. Kettle bells do not take up much space so you can train in your apartment, backyard, garage or go outside and get some fresh air.
Kettlebelltraining is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible. This old-school piece of equipment is a throwback to the dawn of strength training ; many of you may not be familiar with it.
After a brief introduction to its physique -building values, we feel confident you'll soon give kettlebells-style training a try.” — Joe Wader, Editor of Muscle & Fitness Magazine
Imagine a black bowling ball with a suitcase handle on it and you have an idea of what a kettle bell looks like. A kettle bell is a big hunk of iron that comes in several sizes: 8lbs, 12lbs, 18lbs, 26lbs, 35lbs, 44lbs, 53lbs, 70lbs, 80lbs, 88lbs, 97lbs and for super strong men and women 105lbs!
In addition, to giving you incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will melt off rapidly. If you are a man that wants to increase size and strength, try doing some of my favorite kettle bell exercises:
If you are a woman that wants to lose weight and tighten up your glutes, quads, abs, and arms, apply a steady diet of kettlebelltraining ballistic work with some low rep kettlebelltraining strength work and you are all set. Kettle bell handles are much thicker than dumbbells and will give you a vice grip in no time.
For combat athletes and anyone else that likes it tough, the ballistic shock of kettle bells teaches you how to absorb shock efficiently which is critical for combat sports such as: wrestling, MMA, football, and hockey. The above reasons are why MMA fighters such as Frank Shamrock, BJ Penn and Fedora enhance their workouts with kettle bells.
Also, it is why top strength coaches such as Ethan Reeve and Louie Simmons recommend kettlebelltraining to their athletes. Members of the entertainment world such as Chris Pontus of MTV's Jackass and Wildly and Harley Flanagan, founder of the legendary NYC hardcore band “The Romans” have attended my kettle bell workshops and are ecstatic about Kettlebelltraining.
Both Chris and Harley talk to everyone they know about the benefits of kettlebelltraining and you will as well after you attend one of my seminars. Continue to go back and forth until you have done three sets of 20 reps. Now if you thought that was hard, imagine making that exercise several times harder with a kettle bell.
Imagine how much fat your will burn and how your muscular endurance will go through the roof. No doubt about it, high rep kettlebelltraining is an aerobic workout and great alternative to stepping classes, spinning classes, and anything else that strips you of our manhood and makes you feel like a jack CSS.
A balanced kettlebelltraining program combined with a solid worth ethic and healthy nutrition plan is a sure-fire recipe for success. In addition to being lean and strong, my body has learned how to work as one unit.
My muscular endurance and mental toughness have improved tremendously. Give kettle bells a shot for three months and I sincerely doubt that you will ever want to go back to barbell curls and leg raises.
Is kettlebelltraining effective for fat loss, strength training and building muscle? In order to keep training interesting, you have to keep it fun and kettle bells are a great fit.
You can benefit from kettle bell focused programs or you can incorporate kettlebelltraining into your current regimen. Bottom line is most people will require in person instruction to maximize the benefits of kettlebelltraining safely.
That said, top strength trainer Bud Jeffries stated if you cannot learn how to use Kettle bells from Mike Mahler's DVD then you are in big trouble and should not bother weight training period! Yes however pushing yourself away from the table more often and cutting crispy crème out of your diet is even more effective.
Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettlebelltraining can be an effective way to promote a normal healthy metabolism.
However, anyone that tells you that you can lose fat with kettlebelltraining and a crappy diet is doing you a disservice. That said, nothing takes the place of progressive weight training with barbells.
Finally, if your testosterone and growth hormone levels are low then forget about putting on muscle. Women for example love kettlebelltraining as it helps them tone up and lose fat without over developing muscles.
Truth be told, building muscle is not easy for men and especially women so that should be the least of your worries. That said, kettlebelltraining is popular with members of the armed services, Secret Service, law enforcement community, and anyone else that wants functional strength that carries over to real world activities such as sitting on the coach and using the remote control ;-) Just kidding.
Only the smart ones ;-) Yes I work with women all the time at my workshops, and they love kettlebelltraining. Swings and 1-legged dead lifts tighten up the glutes and hamstrings and the windmill is great for the midsection.
Fortunately, top kettle bell instructors such as Lisa Shaffer and Lauren Brooks of are perfect examples of the benefits of kettlebelltraining for women. Check out their sites today and get over the irrational fear once and for all that you will turn into “The Hulk” with weight training.
Working out with traditional weights has always kept me really strong but about 6 months ago, I started noticing that I was having trouble picking up my muscular 5-year-old (he was about 70 pounds) who also lifts traditional weights as well as kettle bells. Many celebrities such as Chris Pontus (Movie Jackass) the band “Born” and Harley Flanagan of “The Romans” are also enjoying the benefits of kettlebelltraining.
Kettle bells are a natural fit for athletes and this trend will continue. No doubt their stamps of approval carry a lot of weight as both are highly respected members of the martial arts community.
When you are ready to take charge of your health think about getting some kettle bells and actually using them. Having worked for a major fitness club chain in the past, I can tell you first hand that the main goal of a fitness club is to make money and keep liability costs low.
While machines are not as effective as free weights, they are much easier to use and require minimal instruction. Now there is nothing wrong with making money as that is an important goal for every business.
Regardless, few gyms realize that they could make more money by providing exceptional offerings to their clients. Unfortunately, the clients gyms prefer are the ones who sign up for a year and never show up.
No doubt a more progressive gym could make a lot of money with kettle bell classes. Finally, the last thing a fitness club wants you to know is that you can get in great shape at home with a few kettle bells.
Personally, you are better off in smaller gyms which focus more time on their clients. Basically if you can do 50 push ups, 10 pull-ups, and 100 body weight squats, start with the 53lb kettle bells.
If you are a man with low testosterone and high estrogen levels you may need to start with a 26lb bell ;-) The best ones are made by Lifeline USA, Dragon door, Adler and Ironwood.
Also, the light bells for the ladies have thin handles which most women do not care for. The price is not cheap either but given the fact that you can potentially replace your gym membership with a few bells, it is not a big deal.
The Adler kettle bells have a nice base which is great for anyone that uses smaller bells for exercises such as the Renegade Row. Most likely you will be happy with the Adler bells and my friend Lisa Shaffer is a strong advocate of them and sells them on her site.
I respect her opinion and her approval carries a lot of weight. Also do not expect to switch from one weight to another easily with the uskettlebell model.
As much as I like the uskettlebell model, I prefer the real thing and will continue to stick with solid non-adjustable kettle bells. I remember the day when I first laid eyes on a kettle bell —that heavy hunk of iron in the shape of a ball with a handle on it.
Little did I realize that this one piece of equipment would open the door to a whole new world and change my life forever. By itself, a kettle bell is a simple piece of athletic equipment: a cast iron ball with a handle.
When used properly in your regimen, a kettle bell and the philosophy of training that goes with it will greatly transform your life by increasing your strength, power, flexibility, and conditioning while whittling away fat. I’ve trained thousands of people over the last 12 years using the kettle bell methods, and the results have been outstanding.
Researchers at the University of Wisconsin found that kettlebelltraining increases core strength by 70%, even people of all ages. Kettle bell workouts have proven to be able to provide the same cardiovascular benefits as you’d gain by running a 6-minute mile but without the impact.
The ballistic, non-impactful movement of a kettle bell swing or snatch has been shown to increase VO2 max and improve aerobic capacity. A study done at Idaho State University, and published in the Journal of Strength and Conditioning, found that collegiate athletes who used kettlebelltraining for four weeks gained an average six percent more in VO2 max than the control group did.
But contrary to what people often think about kettle bell swings before they try them, these exercises have been shown to reduce pain in the back, shoulders, and neck. A study done in Denmark by the National Research Center for the Working Environment found that kettlebelltraining reduces pain in the neck, shoulders and lower back.
They also found it improves muscle strength in the lower back among adults from occupations with a high prevalence of reported musculoskeletal pain symptoms. For example, consider this testimonial from a student who suffered from back pain throughout her first pregnancy and was terrified of trying kettle bells—you can read the full story here.
She promised me that once I learned the correct form, I would only be strengthening my back and core which will help me in the long run. I took a private class with Lauren a few months before becoming pregnant with my second child and began using her volume 1 kettle bell DVD.
I kept telling Lauren I was fearful of using heavier weights because I didn’t want to “bulk up” and I was still very cautious in regard to my “weak back.” After using kettle bells diligently 3-5 times a week for a year now, I can see that my body is much leaner, and I finally have defined muscles (which I have never had before) but absolutely no “bulkiness.” My back is so much stronger than it used to be, as is my core. Busy moms, dads, and full-time workers don’t always have time to spend one or two hours in a gym.
In the past 13 years, I’ve been able to show people how they can make changes to their bodies in just 12 to 15 minutes a day. Kettle bells allow you to combine your conditioning and strength in one session, which is a more efficient way to burn fat.
Increasing testosterone and growth hormone levels has been shown to help with fat loss. Kettle bell exercise is a sure fire way to get testosterone levels up and running again which induced fat loss and increased muscle mass according to a study done by The Endocrine Society.
If they have, look out for my upcoming Kettle bells 101 article, and I’ll show you how to get started the safe way. That was certainly true for kettle bells, the cannonball-with-a-handle training tools that started showing up on lists of fitness trends about three years ago.
The results are generally positive, but also serve as a reminder of an important training principle: The more benefits you try to squeeze from a single workout, the less effective it will be for each individual goal. For strength and power, exercise physiologist Jared Co burn and his colleagues at California State University in Fullerton chose three standard kettle bell moves — the kettle bell swing, accelerated swing and goblet squat — and matched them to three traditional weight-lifting exercises: the high dead lift, power clean and back squat.
The researchers randomly assigned 30 volunteers to follow identical programs using either kettle bells or barbells for six weeks, then measured their strength and power. One explanation for the difference is that kettle bell movements emphasize speed and explosiveness, but are less suited to dealing with very heavy weights, Dr. Co burn says: “My advice would be to incorporate them into a training program alongside more traditional methods, not as a permanent replacement.”
In order to get a fair comparison, they had their volunteers repeatedly estimate their perceived exertion during the kettle bell routine on a standard numerical scale from 6 to 20. On the surface, the results were clear: The treadmill workout burned more calories and consumed more oxygen than the kettle bells, by 25 to 39 per cent.
Still, the kettle bell routine maintained heart rates up above 85 per cent of maximum, enough to produce gains in cardiovascular fitness. “If it's a heavier kettle bell that's lifted only a few times, it's probably a strength workout,” says Jerry Mayhew, the senior author of the Truman State study.
Kettle bells put less compression but more lateral force on your vertebrae compared to conventional barbells, according to research by the University of Waterloo's Stuart McGill. Dr. McGill recommends starting with the “shortstop squat” to practice keeping the spine in a neutral position: hands on knees, bending with the hips and looking straight ahead.
A lot of people are under the impression that the use of kettle bells are some gimmicky fad that burst on the fitness scene within the last decade or so. The benefits of KettlebellTraining are backed by valid science & extensive studies conducted in the exercise industry along with many hours of practical application experience.
While referencing all this science and studies lends credence to the effectiveness of using kettle bells, I only need to trust my own experiences with these amazing implements and the great results I have gotten myself and for those who have practiced with them under my guidance. A supreme benefit to Training with kettle bells is that they elevate the heart rate and work many major muscle groups at the same time.
Plus you will build lean muscle and turn your body into a calorie burning, fat eradicating machine while at rest experiencing this incredible metabolic effect many hours after the workout! If you are going to put forth the time and energy to work out, why not choose a program where you can get great back- end benefits like this for your up- front efforts?
If you were to read no further, just that reason alone would be enough to position most people for success in their quest for their ideal body composition. Unfortunately, that hack trainer over at the 24-hour super-duper mega techno gym considers throwing you on a treadmill like some mindless hamster followed by doing some curls and crunches a total body workout.
Spare yourself the disappointment and frustration of participating in thoughtless and ineffective workouts like this if you really want to improve your fitness. Many of my reasons I state in this article for why I use a kettle bell in my training also cover what a total body workout should consist of.
Hopefully, you realize that our stay on this planet is finite and that we don’t have a lot of time to waste doing unproductive things. I train with kettle bells because they allow me to design safe, brief, sustainable workouts to experience Maximum Fitness in Minimal Time leading to Stellar Results.
Everybody talks about the ‘core” and all of its virtues, but really never train it too productively from what I see while walking around gyms in different cities I visit. Rarely do I witness worthwhile or meaningful efforts to train the core besides people throwing together some type of crunch or setup routine they have etched in their brains from somewhere in time.
Many kettle bell exercises will give you a metabolic effect similar to sprinting, BUT without beating the hell out of your knees, ankles or joints. The challenge is to pursue a fitness program consisting of exercises that will not only give you a productive workout, but promote an existence of rich, pain free movement as well.
High-repetition kettle bell exercises, such as swings and their variations really get your heart rate up and push the limits of your cardiovascular endurance. Kettle bell exercises push your muscles, especially those in your core, to keep working repeatedly for long periods of time.
This builds muscular endurance, which helps maintain posture and form in your workouts as well as throughout everyday life activities. Good posture prevents injuries, unhealthy muscle tension, and other aches and pains we all seem to have accumulated to varying degrees over our lifetime.
The good news is that you can get incredible fitness and health results with just 2-3 short kettle bell workouts per week in conjunction with a well-designed program. I loved the fact that I could get in a challenging and fun kettle bell workout that literally addressed every fitness goal I valued with a minimal time investment that yielded maximum results.
This really uncomplicated my routine, freed up more time to devote to other responsibilities/leisurely pursuits and boosted my fitness and health to levels that surpassed my expectations. This is very true if you define quality as moving better and pain free, performing daily tasks more efficiently and confidently, enjoying new levels of activity and finally achieving that ideal lean, tight and strong body worth bragging to the heavens about!
I’m convinced that sound, thoughtful and challenging physical training in general does wonders for your mental well-being and will contribute to a positive outlook on life. The resistance of kettlebelltraining builds stronger muscles, and because kettle bell exercises involve weight-bearing movements, they also strengthen bones.
Furthermore, kettle bell exercises are extremely efficient at building lean muscle mass, which elevates the metabolism and helps maintain a healthy body weight long term. Kettlebelltraining will help you forge your ideal body without wasting a lot of unproductive time in the gym.
If you value a physique that looks as good as it moves and will get you excited about parading around in a bikini or bathing suit again then the kettle bell is the fitness ally you should partner up with. Whether it is building muscle, losing fat, improving coordination, conditioning, increased joint mobility or just trying to perform better — kettlebelltraining can get you to your fitness goals.
Thoughtfully programmed variety is beneficial because it keeps the body challenged, which helps avoid training plateaus. Add new exercises only if you can justify its purpose in furthering your training goals, it’s safe and you can perform them competently.
Beginner, intermediate, and advanced trainees will all be challenged since there are so many exercise regressions and progressions that can be applied in a kettlebelltraining program to keep all levels engaged and moving forward with their goals. If you can’t move well and with a requisite amount of strength, then your quality of life and performance of your everyday activities will suffer.
Heed my warning and train in such a way where you will promote and preserve your joint mobility and pain free movement quality. Renowned coach Steve Maxwell stated that in his many years of teaching fitness worldwide, he has never had a client tell him that they wished they had done more bench presses over their lifetime.
Instead, they all overwhelmingly regret not practicing and staying connected to exercises that improved their movement quality in order to live an active pain free life. This is a great warning that I wished I would have heeded in my younger training days, but fortunately it is rarely too late to improve your movement quality if you have the desire to take action and practice meaningful exercises.
I absolutely love the comradery of training with others in the mutual achievement of fitness goals as I am the consummate social animal and am not the grim guy with the ear buds training in the corner of the gym screaming to the heavens on every cheat rep with a perpetual scowl on my face. But, let’s put some perspective to this — Kettle bells won’t cure cancer, give you superpowers, suddenly make people leap from their wheelchairs and spontaneously River dance or bring about world peace anytime soon.
While kettle bells play a huge part in the programs I design, they are by no means the be all and end all fitness modalities. But if you want to torch the fat, increase mobility, get lean & strong, develop killer legs, tighten your butt & perform better physically and live a life of active vitality and longevity, then a well-designed kettle bell based program may be for you.
If you like the fitness benefits you can experience from training with kettle bells, then take action and dare to transform your body and your quality of life. Grab a friend, spouse or loved one or go it alone and give kettlebelltraining a shot if you want to experience meaningful results, achieve that ideal body and even have some fun and excitement.
Many gyms and health clubs wanting to jump on the kettle bell bandwagon and cash in on their dynamic reputation and “cool” status for propelling one to their fitness goals will make the knee-jerk decision to add them to their facility with little thought as to their proper use or how to integrate them safely into their master plan if they have one at all. I couldn’t take my eyes off of this ridiculous and unsafe performance — much like one does when they are about to witness a car crash or train wreck.
When confronted with attitude and logic such as this, I usually politely excuse myself quickly as dealing with clueless characters like these types is pointless. People get hurt when they don’t take the time to learn safe, sustainable technique or take instruction from inept, unqualified, unprepared instructors who do you, me, the kettle bell and the fitness industry a colossal disservice by muddying the effectiveness and reputation of this excellent tool.
Regarding scenarios such as this, trainees and trainers will usually get hurt at some point due to their lack of proper technique training and then ridiculously blame the kettle bell for their shortcomings instead of their own ineptness and failure to learn proper technique and program design as to the reason for their failure or injury. In the wrong hands the kettle bell becomes nothing more than an Attractive Liability for irresponsible gym owners, trainers and members who are either ignorant of sound technique or their colossal egos dictate that they are above learning from others with greater skill than their own.
I politely questioned one gym owner why he lets his admittedly unqualified staff have free rein of the kettle bells without any legitimate training. I told him you are allowing your staff to teach horrendous technique to your client base in a dangerously unsustainable manner.
Don’t get me wrong- everybody at some point regardless of their experience or qualifications will sustain some type of injury or tweak a muscle here or there performing any exercise using any fitness tool. Proper kettlebelltraining works everything — the core, heart, lungs and entire body from the toes to head.
While I use and advocate many fitness tools, the kettle bell does represent the foundation of my training play book because they simply are that damn good, and they work. With proper instruction, kettle bells are easy to learn, yet will keep you challenged and progressing without boring the hell out of you.
I have been using kettle bells for over a decade and I have yet to experience boredom or lack of enthusiasm and I have sampled just about every fitness tool and method out there.