Top 10 Benefits of Kettlebell Training

In the world of unconventional training, my favourite piece of equipment is the kettlebell. Here is my top-ten list of benefits of kettlebell training:

1. It is a multi-dimensional tool – The kettlebell handle provides another dimension that traditional weights don’t because it allows a flipping action. The kettlebell’s fourth dimension leads to a whole new level of movement complexity which builds superior coordination and overall athleticism. It also makes the movement very smooth and circular in nature, which is more natural and efficient.
   
   
2. It enables ballistic movement- The flipping motion (present in many ballistic kettlebell exercises) creates the need to absorb ballistic shock and forces you to do it correctly which builds strong tendons, ligaments and fascia. The skill of proper shock absorption is necessary for any contact sport athlete (or anybody for that matter). Moreover, when performing ballistic kettlebell exercises, after absorbing the shock, you need to redirect the force immediately. Those skills are some of the cornerstones of athletic ability.
   
   When doing ballistic kettlebell exercises you are constantly accelerating and decelerating the kettlebell at the end of your arm (essentially creating a lever), which develops torque forces. This forces your muscles and connective tissues to work extra hard, accomplishing more with less weight.
   
   
3. Improved conditioning – Kettlebells combine cardio and strength training like no other tool.  Ballistic kettlebell exercises give you a cardio and strength workout combination! Even low rep kettlebell grinds (lifts performed with constant tension and no momentum) stress the nervous system and the cardiovascular system due to their total body involvement. A good example of this type of exercise is the kettlebell gorilla cleans. When you do high rep kettlebell ballistics (lifts performed with selective tension and momentum), it can be an incredible physical challenge.
   
4. Mental toughness – Mental toughness is a natural by-product of kettlebell training. Even if you have all the physical attributes, without mental toughness you will crumble under pressure. High rep kettlebell ballistics and kettlebell exercises in general build mental toughness. In fact, the U.S. Secret Service chose a ten minute kettlebell Snatch test with 24kgs as a standard test of physical and mental strength and stamina.
   
   
5. Resistance variability - Another interesting benefit about kettlebell design is that the same size kettlebell could provide different levels of resistance depending on how you hold it. All you need to change is the way you grip the handle: you could hold it with two hands bottom down, two hands bottom up, two hands on the ball of the kettlebell, one hand bottom down on the outside of the wrist, one hand bottom down on the inside of the wrist (thump grip), one hand with kettlebell’s bottom to the side (inside or outside) or one hand with kettlebell’s bottom up. A change in the grip could scale the exercise up or down in the level of difficulty, as well as change the angle and/or focus of the work. In this way, one kettlebell could deliver dozens of variations of the “same” exercise.
   
   
6. Sport specificity - Many general kettlebell exercises can become sport specific due to the kettlebell’s unique design and four-dimensional features, which naturally lead to smooth circular movements. Combined with the in-depth knowledge of a particular athletic activity, a kettlebell lifting coach can come up with a battery of sport-specific conditioning movements that will promote an outstanding level of activity-specific conditioning.
   
   
7. Fat burning – The ACE kettlebell study showed that kettlebell conditioning can burn up to 20 calories per minute. You can lose weight by mastering and practising the swing alone. The requirement of the swing to combine maximal contraction and muscular relaxation to control the movement of the bell offers an excellent calorie burn.
   
   
8. Work the posterior chain – The kettlebell is unbeatable when it comes to working the posterior chain. The posterior chain is the group of muscles, tendons and ligaments that make up the posterior of the body, the body parts you don’t see when you look in the mirror. The muscles include include the biceps femoris, gluteus maximus, erector spinae, all important areas for martial arts among other activities that require hip extension movements.
   
   
9. Develop core strength – A kettlebell workout will develop your all-important body core stabiliser muscles those that help your trunk to become strong to prevent back pain, and also help you train the whole kinetic chain!
   
   
10. Efficiency: get more done in less time - You can get a great workout in as little as 15 minutes. I have had really tough training sessions in less than 20 minutes. When I don’t have a lot of time I know I can do a few high rep KB exercises and finish feeling completely spent.