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What Are The Benefits Of A Kettlebell Workout

author
Ava Flores
• Saturday, 14 November, 2020
• 22 min read

It’s clear that kettle bells have become a staple training tool for the entire fitness industry. However, there are still some people, potentially yourself included, who are skeptical about whether they should incorporate kettle bells into their training plan.

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Contents

All-In-One Total Body Conditioning Tool Kettle bells can be used for strength, endurance, flexibility and balance training…the four main aspects of fitness. In a fast-paced complex world, the ability to do total body conditioning with one tool is a nice change of pace.

In fact, we’d go out on a limb and say kettle bells are one of the best tools in existence for truly effective, result-achieving, safe, full-body conditioning. Ballistic training works on explosive power through maximizing acceleration and minimizing deceleration.

These explosive movements stimulate the abdominal muscles tremendously well. They require core contraction and coordinated breathing as the movements are intense.

Second, kettle bell movements are multi planar, so you will be working your core from all directions. When moving the kettle bell around on one side, you will be working your core stability and strength big time.

Athletes need core power to explode through opponents, quickly change/move in multiple directions without risking injury (twisting, turning, accelerating/decelerating), and handle loads and pressure from one side while remaining upright (think a running back taking a hit on one side during a play). Kettle bell training offers a dynamic way to accomplish these important physical capabilities.

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Remember, your core generates and controls force, so having a powerful trunk is essential to kicking ass at life. Enhances Body Awareness & Coordination Kettle bell movements are very dynamic.

This focus and mind to muscle connection will develop, leading you to improved proprioception (coordination; the sense of movement of the body and its parts). This is very different from conventional training with barbells or machines because the movements are linear and less dynamic.

It’s very important to develop your sense of movement (aka proprioception or kinesthetic). This ability will carry over into improvements in your fitness and life, and it’s certainly a very important aspect of athleticism.

Improves Balance & Stabilizer Muscles When training with machines, you are producing force and moving in a predetermined path. Having strong stabilizer muscles in all ranges of movement, coupled with increased core power as we discussed in one of the benefits of kettle bells above, means your balance will be exceptional.

Serious Fat-Burning Workouts Kettle bells offer crazy calorie-burning potential, which means FAT LOSS. ACE did a study that showed swinging a kettle bell burns as many as 20 calories per minute.

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What’s more, kettle bell training for losing fat is often high intensity, so you have the after-burn effect as well. For those who don't know, this means you will be burning calories at a higher rate long after your workout has finished.

If you are looking to burn calories in a short space of time, a lightweight kettle bell HIIT or metabolic workout (low weight, high rep, high intensity based workouts) will do the job incredibly well. In fact, many think it is more effective than steady-state cardio for burning fat, boosting metabolism, muscular endurance, and improving cardiovascular health.

The key is to maintain a high heart rate for the entire workout. As mentioned in the benefit above, kettle bell cardio training induces Epic, which means you will be burning fat long after your workout is completed.

So, if your goal is to have long-distance endurance, for say a marathon, don’t stop doing your typical cardio. Moreover, kettle bell cardio workouts are not as boring (sorry runners) as running on a treadmill is, so that’s another plus.

The benefits of kettle bell swings are that they train the hips to produce force in both strength and speed. The reason hip strength is so important is because it ensures stability and helps prevent injuries.

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Also, the hips play a very important role in many athletic movements, such as jumping, sprinting and coming out of a sports stance explosively. Knowing how to maximize hip force is essential in power and speed sports.

When it comes to sports and the real world, this is crucial as it will decrease the chance of injury in your joints, ligaments, and muscles. They have lean muscle mass, not big bulky bodybuilding type bodies.

Kettle bells can build dense muscle, which is achieved by higher repetitions and shorter yet intense workouts. Note: if you are new to fitness, you will surely be able to put on some serious muscle mass with kettle bells if you know what you are doing.

And if you have been bodybuilding for years, your muscles will become leaner and tighter, which in our opinion looks much better. Exercises like the Kettle bell Swings are ballistic movements done from a hinge position, which will make your glutes, hamstrings, lower back, middle back, and traps exceptionally powerful.

This translates to jumping higher, running faster, and kicking harder. By regularly doing kettle bell workouts, you will rapidly develop the major muscles of your hips, core, shoulders, and neck too...and these are all vital aspects of having good posture and a strong backside.

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Well, many people in the mainstream fitness world don’t think grip strength is that important. Plus, having a strong grip is a primal feature that naturally makes us appear powerful to others.

Anyway, this isn’t about why grip strength is important, we’ve done a whole article on that which you can read: If you do kettle bell workouts consistently, you will develop supremely powerful grip strength.

Kettle bells have an offset center of gravity, usually about 6 to 8 inches away from your grip on the handle, so it is harder to control. This is going to make your forearms, wrists and fingers work overtime as you try to control the kettle bell during exercises.

Kettle bells are definitely one of the best tools for building vice-like grip strength, as are steel maces too… You may notice that you lack mobility in the overhead position or that your right side is stronger than your left.

When you notice this, you can easily target specific areas and perform movements that will help you even things out. It is said that kettle bells get you comfortable in uncomfortable positions, and this is very true for those who have been training with barbells and machines for a long time.

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Low Risk, High Reward (Safer and More Effective) Kettle bell training is generally safer than traditional lifts like heavy barbell squats, dead lifts and bench press. In the end, both heavyweight lifts and intense kettle bell workouts are effective.

However, the risk to reward ratio is far better with kettle bells than heavy barbell lifts. Moreover, dynamic kettle bell routines will improve joint flexibility and mobility, as we have already mentioned above.

As you develop more elasticity in the tendons and ligaments of your joints, you will become more resilient to injury. What’s more, lightweight kettle bell exercises can help to reduce inflammation and swelling.

So, if long term joint health is important to you, which it should be for all of us, you should definitely take on kettle bell training. Simplifies Your Training You don’t need tons of equipment or to overcomplicate your workouts for them to be effective.

So, if you are overwhelmed with all the equipment out there, simplify your life by attacking kettle bell training. If you want to have a little more versatility in terms of your training tools, we’d add steel maces, resistance bands, and potentially a suspension trainer into the mix.

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Compact and Portable You really only need one or two kettle bells to get a killer full body workout in. If you are looking for home gym equipment that will truly train you for strength, endurance, balance and flexibility (the 4 key components of fitness) then kettle bells are the most cost-effective, space-saving option.

Instead of getting a squat rack, barbell, weighted plates, dumbbells, a bench, etc., all you really need is a set of kettle bells. You could leave them in your living room or garage without cluttering it, which is definitely not possible with a conventional gym set up.

Comparing to simply moving through the motions with machines and typical conventional training, kettle bell exercises require you to be more mindful. Lastly, but most importantly, kettle bell training methods are extremely versatile.

The best way to keep your body guessing is by throwing new methods of training at it, and when it comes to kettle bells, the options are extensive. They can be implemented into your current training program as a supplemental tool for achieving specific goals and changes in physique and performance, AND, kettle bells can be used as the main training tool, basing an entire fitness program around them.

Individuals with back injuries who don’t want to put a lot of stress on their spine (i.e. barbell squats/dead) but still want to train for strength and muscle growth. The kettle bell swing is a tremendously effective exercise for building serious hip power.

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This movement will burn fat, build lower body strength and powerful glutes, and improve your mobility. It’s a total body juggernaut of a movement and it is very simple to learn and do with proper form.

The Turkish Get Up is a slow, deliberate exercise that’s extremely effective for building impressive trunk and hip strength, mobility, and strong resilient shoulders. The Kettle bell Clean & Press is one of the best full body, compound movements without a doubt.

This movement is very physically demanding and technical but it’s worth learning as it is outstanding for total body strength and conditioning. If you want to build explosive strength, especially in the hips, and strong, powerful shoulders, this is the movement.

How to Create the Perfect Budget & Space Friendly Home Gym November 26, 2021 Kettle bell workouts could help decrease stomach fat, build stronger abs, increase circulation, and improve balance.

Still, considering the number of positive effects these workouts pose, it’s difficult to think of a reason not to invest in a kettle bell. Instead of standing in one spot and focusing on only moving your arms or legs, kettle bell exercises encourage plenty of movement.

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A full set of these swings can increase your heart rate and help stomach muscles achieve a leaner, well-defined appearance. When this type of exercise is combined with a high-fiber, high-protein diet and plenty of water and rest, it could lead to accelerated fat-burning.

While jogging or running is often lauded as one of the best ways to burn fat, it can put excess strain on your knees and lead to serious heart problems. CrossFit training athlete man working out doing Russian twists abs setup workout with kettle bell heavy weight in outdoor gym.

As mentioned above, kettle bell workouts can help you enjoy leaner, stronger abdominal muscles. Anyone looking to enjoy stronger, leaner abdominal muscles can also practice sit-ups and standing side bends with a kettle bell.

If you consciously tighten your core muscles while working up a sweat, you may experience more dramatic and immediate results. That’s because our muscles require a steady flow of oxygen and fresh blood to remain healthy.

Exercise can help strengthen arterial pathways, ensuring all the major organs and tissues remain healthy. While you may think that our legs and eyes are primarily responsible for our sense of balance, it’s actually our ears that keep us feeling stable and secure.

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Kettle bell exercises may not be able to cure an ear infection, but they can promote improved spatial awareness. This can help you feel more grounded while you swing your kettle bell, walk your dog, or cook up dinner.

Tense muscles often push against nearby nerves, causing them to send pain signals to the brain. As if this wasn’t reason enough to begin practicing better posture, there’s also some proof that constant slouching could be making you feel exhausted and fatigued.

Every kettle bell exercise stresses proper posturing, from your foot position to the direction of your inner elbows. If you are struggling to correct your posture or practice kettle bell workouts safely, it may be wise to work out with a personal trainer.

This makes it impossible for them to seek the treatment they need or maintain normal blood sugar levels. While a low-sugar diet can also help some individuals avoid this ailment, exercise is considered one of the best homeopathic answers to diabetes.

Kettle bell workouts may help some people maintain their blood sugar levels and weight. Diabetic individuals may enjoy lower blood sugar levels after exercising thanks to their body’s efficient fuel-burning system.

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Still, it’s crucial to confer with your physician or medical care provider before changing your treatment plan. If you’re determined to handle your diabetes without insulin, you’ll need to receive professional medical approval beforehand.

It takes time to increase your aerobic performance and endurance, especially if you’re overweight or have a respiratory illness history. However, kettle bell exercises are a low-impact form of aerobic activity that may help you increase your overall physical endurance.

Feeling tired almost immediately Difficulty remaining focused on your task Trouble breathing after only a minute of activity Kettle bell exercises require a reasonable amount of upper body strength.

If you don’t have bustling biceps, you may be able to pace your workouts alongside your muscle recovery times. For example, a healthy endurance plan involves resting your arms for a period of at least 24 hours after rigorous, muscle-tearing routines.

Space is limited, inquire NOW at info@cybnyc.com To build stronger muscles, you’ll first need to break them a little, or create microscopic tears. Even the lightest physical activity can cause our muscles to form microscopic tears along their tissue fibers.

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Consequently, many people who adopt intense kettle bell workouts experience equally dramatic arm and shoulder discomfort during the first few weeks of their new routine. While this can be unpleasant at the time, it ultimately results in stronger, healthier muscle tissue.

The next time you experience delayed muscle soreness after a workout, just remember that your body only aches because it’s improving and healing itself. However, giving up on regular exercise will only contribute to weaker muscles that tear more easily and more often.

Ditching your workout routine may also greatly increase your risk of developing heart disease and muscle atrophy. Nearly every form of exercise can help reduce your risk of developing a wide variety of diseases, conditions, and ailments.

Every major organ and biological system in your body relies on proper blood flow. Excellent preventative care could mean the difference between a long and healthy life and a brief-yet-painful existence.

Committing to kettle bell exercises could help you enjoy improved joint mobility well into your retirement. Working a desk job might be more comfortable than laboring out in the sun all day, but it can have equally disastrous consequences on your health.

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While day laborers are prone to environmental dangers, white-collar workers are at risk of losing their ability to walk, stand, and move about comfortably. Along with yoga, this form of exercise can help improve circulation and reduce pressure on vital joints.

Before beginning a kettle bell routine, you may want to spend approximately fifteen minutes stretching, breathing, and mentally preparing for your workout. Free weight exercises can be fantastic for muscle-builders, but less effective at building lean, attractive muscle.

This might work well for hyper-masculine personalities looking for that buff appearance, but it’s not well-suited to those in search of lean, fit bodies. Adopting a kettle bell into your weightlifting routine can help you burn unwanted body fat without causing your biceps to inflate to Popeye proportions.

Because the majority of kettle bells come in 5lb, 10lb, and 15lb varieties, you’ll likely always find one that suits your body type and current strength level. Lingering in a state of sedentary sadness is a dangerous cycle that might be broken with daily exercise.

Like those involving special tools or equipment, complex workouts tend to affect your cognitive ability and mood more significantly than standard aerobic exercises. So, while many runners describe the sensation of ‘being high’ thanks to a flood of dopamine, kettle bell exercises may be far more potent.

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Sitting for long periods and generally remaining stationary and sedentary can increase your risk of developing heart disease. Exercise lowers your cardiovascular risks while boosting your body’s ability to distribute natural mood enhancers, like dopamine.

Older women who fail to supplement their diet with calcium-rich foods or estrogenic snacks have a much higher chance of breaking a bone. A similar amount has also risked their circulatory health and joint mobility while using their computer’s keyboard and mouse.

Using a kettle bell could help you prevent carpal tunnel syndrome or reduce its severity. With time, this simple action can result in healthier, stronger arteries in the arms, wrists, and hands.

Individuals looking for the ideal wrist workout may want to try kettle bell exercises before seeking extreme surgical solutions. Besides increased circulation and improved mood, kettle bell workouts may also help you think more clearly.

The increase in oxygen-rich blood flowing throughout your body bodes well for your mental acuity and cognition. Increasing your brain’s access to oxygen can help reduce the risk of stroke.

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With every drop of sweat that pours from your body, your brain will be rejoicing in its sudden bath of oxygenated blood. Many of the most productive individuals start their day with thirty minutes of moderate exercise for this reason.

Using a kettle bell helps your muscles grow stronger and leaner, but it also counts as aerobic exercise. Not only will you be reducing the strain on your ankles, knees, and hips, but you may also be helping to protect your heart.

Anyone seeking to enjoy a wide variety of workouts with the help of a single tool may want to invest in a kettle bell. That’s because kettle bell workouts provide an optimal combination of strength training and aerobic exercise.

This results in increased fat burning capabilities that range from tighter abs and leaner arms to stronger shoulders and perkier butt. Cutting down on refined sugars and carbohydrates and drinking plenty of water can help your body process your burned fat more effectively.

Portrait of concentrated young woman working out with kettle bell at CrossFit gym. Closeup face of determined girl doing squat session while holding kettle bell and training biceps.

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Maintaining or creating a healthy body image begins with recognizing negative self-image issues. Once individuals consciously recognize their frustration, they can decide to change their habits or thinking patterns to improve their self-esteem and appearance.

Because kettle bell exercises work out the entire body, they’re a convenient option that is well-suited to avoid costly gym memberships and home equipment investments. While you may not immediately shed dozens of pounds after completing a kettlebellworkout, you’re bound to enjoy a sense of self-satisfaction.

By consciously doing your best to stay fit and healthy, you may experience an instantaneous feeling of relief, confidence, and well-being. Perhaps the greatest benefit of kettle bell workouts is the potential to enjoy a longer and healthier life.

Drinking plenty of water, getting several hours of sleep each night, and enjoying a nutrient-dense diet are all excellent complements of kettle bell exercises. While a person’s genetics influences their risks of developing certain conditions and may be partially responsible for setting an ‘expiration date’ within our cells, proper exercise, diet, and rest could potentially add several years to your life.

As such, including kettle bell workouts in your daily routine may certainly be worth the time, energy, and effort. Incorporating a kettle bell into your workout routine could help you burn stomach fat, increase your ab strength, and improve circulation and balance.

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Kettle bell workouts may also help you achieve better posture, aerobic endurance, joint mobility, and flexibility. Not only could regular workouts lower stress levels and decrease your risk of developing osteoporosis, but they could also help you focus more effectively.

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The ability to move from exercise to the next and not need to change the kettle bell weight results in much quicker workouts, often in 20 minutes or less. Training the full body is excellent for fat loss because the more muscles you activate the more calories you burn and the quicker your metabolic rate.

Kettle bell training takes away the need to perform weights on one day and cardio on another, you can do everything in just one workout. Kettle bell training helps to counteract all our sitting by working into the postural muscles at the back of the body, strengthening and straightening up the spine.

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Let’s not forget that on top of all the kettle bell training benefits listed above you also achieve the regular benefits from exercise like: improved sleep, better mobility, increases in energy, sense of well-being, increases in bone density and more. The kettle bell goblet squat is an excellent full body beginners exercise.

Holding a kettle bell with both hands at chest height not only overloads the muscles but also creates a counterbalance to stop beginners from toppling over backwards. Most will find the goblet squat also challenges their cardio so it’s an excellent exercise for the heart and lungs without the need to move your feet.

Those more advanced can try the single-handed racked squat and finally the kettle bell thruster. For those a little more advanced the kettle bell Turkish get up is the ultimate full body mobility, stability and strengthening exercise.

The kettle bell is taken from a lying down position all the way to standing and back down to the floor again progressing through a series of challenging movements. The core muscles are used heavily during this exercise and many find that they get stuck which identifies potential mobility and stability issues.

Further, conditioning through areas that cause problems will have huge carry-over into daily life and help improve potential movement issues. Beginners should first practice the half get up which involves taking the kettle bell from the lying down position to sitting and then back down again.

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As the kettle bell is swung between the legs you activate all the muscles at the back of the body from heel to neck resulting in an improvement in your posture. The kettle bell swing is also excellent for developing explosive power through the hips which is paramount for most sports and martial arts.

Those more advanced can later progress to the one handed swing which adds further rotation to the core muscles and challenges shoulder stability. The kettle bell clean and press is a great way to build full body strength and muscle from head to toe.

When performed correctly and with a challenging kettle bell weight the clean and press is very cardiovascular too. The first half of the exercise involves cleaning the kettle bell up onto the chest using the legs, hips and buttocks.

The second half involves using the shoulders and arms to press the kettle bell overhead and then lower again with control. Beginners should start with the basic clean exercise which again uses the hip hinge movement used with the kettle bell swing.

Similar to the kettle bell swing the snatch develops explosive hips as well as full body strength from head to toe. Longer snatch sessions are equally demanding on the cardiovascular system and a good full body workout can be achieved without the need to even move your feet.

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One favorite kettle bell snatch workout is to perform as many as possible in 10 minutes trying to achieve a minimum of 200 total repetitions. The kettle bell is a portable piece of equipment that you can use at home, in very little space, for conditioning your total body.

Kettle bell exercises can build strength, encourage core stability, improve your run form, and challenge your range of motion all with a full body workout. Common body weight exercises like lunges, dead lifts, bent rows, and shoulder presses can all use a kettle bell to add weight to the movement, getting progressively heavier as you develop strength.

For example, the kettle bell swing finishes each repetition with the weight extended in front of you. Your hips are pushed forward and your glutes are squeezed for that second before the weight falls back for the next set up.

A Romanian dead lift with the kettle bell not only challenges your balance but also recruits your glutes. Kettle bell exercises offer awesome opportunities to work on core engagement and stability.

Who doesn’t want that extra bit of core muscle work during their workout ? To develop the core stability all runners need, kettle bell exercises like the swing, lunge, single arm shoulder press, or goblet squat are all excellent options.

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Each exercise mentioned demands that you keep your core engaged and stable through the movement to maintain your balance and upright position. Whether working at a desk, carrying around a backpack, or training in the gym, your posture matters.

Instead, take the time to focus on standing tall with your weight evenly distributed on both feet. Imagine yourself holding a kettle bell in both hands at chest height, right in front of your body.

To counteract this, using kettle bells in exercises to engage the glutes and extend the hip flexors can significantly improve your running form. That hip forward position is the same one that should be seen at the end of every single running stride, right before your leg snaps back to take the next step.

Dynamic movements like the kettle bell swing can do wonders to challenge our range of motion under load. Rather than passively stretching the lats and shoulders, use the weight of the kettle bell at the top of the swing to create a little more range with each repetition.

If your shoulders or pecs are tight and don’t allow your arms to travel up as far as you’d expect, then you know you’ve got some work to do on your upper body mobility. As mentioned in the previous section, your hips also get a great dose of extension in many of our favorite kettle bell movements like the lunge, swing, and dead lift.

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Every time you lunge forward, your rear leg gets to hit end range of motion. Each time you hinge forward in a kettle bell swing, your hamstrings get a stretch through their full range of motion as well.

Being able to use a single piece of equipment for a workout that will challenge your whole body is pretty handy. You can use the same kettle bell for a circuit of the swing, a lunge, a squat, and maybe even a push press.

Many of the most popular kettle bell exercises are also compound movements, meaning they work multiple muscles at once. For example, a kettle bell dead lift recruits your hamstrings, glutes, and lats throughout the movement.

From injury prevention to full race distance plans, check out the running training program, our subscription service to a full library of tools and plans to help you become the runner you want to be.

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Sources
1 www.mensjournal.com - https://www.mensjournal.com/health-fitness/how-to-choose-the-right-kettlebell-weight-w447908/
2 www.onnit.com - https://www.onnit.com/academy/what-is-the-best-kettlebell-weight-to-start-with/
3 www.setforset.com - https://www.setforset.com/blogs/news/what-size-kettlebell-should-i-buy-the-complete-guide
4 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/weight-kettlebell/