Kettlebell Training

The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.

By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work

Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously[7] and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to High-intensity interval training rather than to traditional weight lifting. In one study, kettlebell enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout – “equivalent to running a 6-minute mile pace”.[

The Benefits of Kettlebell Training

Almost any exerciser can benefit from kettlebell training. Just a few benefits include:

  • Improved coordination and agility
  • Better posture and alignment