Kettlebells are a piece of exercise equipment as old as time itself. Tucked away in the corner of almost every gym, these simple, yet effective, tools are one of the most effective and underrated ways to get in incredible shape. In today’s blog, we break down the multiple benefits that Kettlebell training offers, as well as the best exercises to sculpt your dream physique.

The beauty of Kettlebells is their versatility. Studies have found that Kettlebell training is one of the best forms of exercise that can be used by all types of populations to develop physical fitness. They can be used in rehabilitation settings to develop mobility and stability, as well as for the strength and conditioning of high performance athletes. In essence, the benefits of kettlebell training apply to everyone.

The use of handled weights falls back decades in time. There is evidence of the ancient Greeks using handled weights back in the 6th century, as well as Shaolin monks using handled weight clubs in the ancient middle east.

The kettlebell, as we know it today in modern form, is believed to have come from 1700s Russia, where the concept was developed. Unlike barbells or dumbbells, which display their weight evenly across the handles and center their weight in the user’s hands, kettlebells have a unique off-set center of mass. With their weight centered away from the users’ handle, it requires more effort to keep them under control. So, with Kettlebells being around for so long there must be a reason for this, right?

Some of the many benefits include:

Kettlebells hit the ‘Big 4’ of functional fitness – strength, endurance, flexibility and cardiovascular training. It’s all possible with just one simple piece of equipment. Rather than focusing on isolating strength training, kettlebells can provide you with the options to train your multiple muscle groups at the same time, letting you strengthen your entire body with simple compound exercises.

Kettlebell exercises can be defined as ‘ballistic training’. Ballistic training focus on explosive power by maximising your acceleration whilst minimising deceleration. The explosive movements of kettlebell training will focus a lot on your core, stimulating your abdominal muscles all the while. The majority of kettlebell exercises will require core contraction, leading to serious improvements in core strength even if you are not performing an exercise which is targeting your core. Many athletes in all sports require core power to explode through movements and protect their lower back, so training with a kettlebell is a dynamic way to achieve this.

 

Kettlebell exercises offer huge opportunities to burn calories in comparison to other workouts. Studies have shown that kettlebell training can burn as many as 20 calories per minute. In comparison to standard training, such as jogging or running, kettlebell exercises are much more effective at burning fat. As a result of the high-intensity workouts that often combine with kettlebell workouts, you get the after-burn effect as well. We term this as – Excess post-exercise oxygen consumption., and means that you will continue to burn calories at a higher rate after your kettlebell workout has finished.

We all know how monotonous it can be to pound the pavement for long periods of time when running. As mentioned previously, a kettlebell is a full-body conditioning tool, meaning its benefits apply to cardio training too. To develop world class cardio, a single kettlebell is all you need. A lightweight kettlebell will allow you to engage in HIIT exercises or metabolic workouts, so you can see the benefits of regular cardio training and strength training simultaneously.

Kettlebells are an exceptional piece of equipment when it comes to producing power and speed from your hips. Kettlebells keep the body loose as exercise movement patterns rather than just isolation exercises. As a result, kettlebells can build power in your hips, glutes and hamstrings to improve athletic bases such as jumping, sprinting and coming out of a sports stance explosively.

Kettlebell training will not result in a crazy mass like heavy isolated exercises will. They will, however, increase the amount of lean muscle tissue on your body. You can see it on people who train regularly with a kettlebell at a high intensity that they are ripped with lean muscle mass, rather than have a bulky bodybuilding physique. Kettlebell exercises will ensure you build dense muscle, achieved by high repetitions and short, yet intense workouts.

Kettlebell training can be done almost anywhere you have the space. In the gym, at the beach, your local park or in your garden! As long as you have the space to perform the kettlebell exercises and push your kettlebell workouts to the maximum.

When training with a machine, you’re a creating force and moving in a predetermined pathway. Unlike this, kettlebell workouts will allow you to control the movement path, requiring you to focus on strengthening the stabilizer muscles for each unique movement. Having strong stabilizer muscles in all ranges of movement will bring massive benefits to your everyday balance training.

Kettlebells are fantastic at improving your posterior chain, due to the fact that many kettlebell exercises target your entire back region. Exercises like kettlebell swings are done from hinge positions, meaning they target your glutes, hamstrings, lower back and trapezoidal muscles. This results in running faster, jumping higher and kicking harder – ultimately leading to better posture.

Kettlebell training takes you through all three planes of motion. Rather than just training in a standard compound movement for exercises like squats or bench press, kettlebell exercises and workouts involve seamless transitions for each movement, allowing you to build strength from multiple angles, which is applicable to everyday strength.

FIND THE RIGHT KETTLEBELL FOR YOU

Before buying a kettlebell, it is important to figure out which kettlebell you need for your kettlebell workout regime. Here at RPM Power, we take pride in designing the best fitness equipment possible. That’s why we have designed multiple kettlebells so you can get the best kettlebell swings and exercises into your kettlebell workouts as possible. Whether you are seeking some standard kettlebells for sale, or are beginning your fitness journey, we’ve got something for you. See our full range here.

There are countless exercises you can do with your kettlebell. Between swinging with kettlebells and rotating them around your body, the potential for working out with kettlebells is endless. We’ve broken down some of our favorite kettlebell exercises to perform as a beginner below. 

To conclude, Kettlebells are one of the most underutilized and beneficial pieces of workout equipment you can use. Their strengthening, cardio and conditioning benefits are something everyone can take advantage of. 

To get an additional 10% off any RPM Power Kettlebells, use the code: 

Kettle10

 Need some extra motivation to try these exercises?

Send us a video of you performing the exercises listed above and we will send you a free RPM Power® product as a reward for your hard work!