Kettlebell Training Benefits
Kettlebell training benefits can be quite pronounced and downright physically amazing if you take the time to refine these dynamic movements and most notably follow the “right kettlebell routine.”
Breaking News: FREE and Simple KB Routine PDF included in this article.
- Achieve the 6-pack abs of your dreams and ultimate overall body strength with this simple workout guide plus the right nutrition.
- Within the last two decades kettlebell training has exploded and if you’re not including this modality in your workouts you need to start right now.
- Get and follow the FREE and Simple KB Routine PDF below. I promise it will make you stronger and more fit!
Quick Overview: What is a Kettlebell and How is it Used?
A kettlebell is a cast-iron ball with a handle at the top with its use tracing back to early 19th century Russia. In fact, with this ‘one’ unique training device you can swing, squat, hinge, press and carry your way to better health and fitness.
While some kettlebell movements are unilateral or performed one side at a time others are more advanced and considered bilateral movements that require two kettlebells. The routine featured in this article utilizes unilateral and singular movements.
Types Of Kettlebell Training Routines
As stated above kettlebell training routines incorporate a series of lifts, swings, presses, hinge patterns and powerful swings that are categorized as either “grinds” or “ballistic” movements.
Kettlebell grinds are classified as slower movements such as the kettlebell strict press. Likewise the kettlebell windmill can performed as a grind too or at substantially slower and much more controlled pace.
On the contrary, a ballistic kettlebell exercise is categorized as an explosive movement such as a clean, snatch or swing that is powerful in nature and performed with high intensity and at a relatively high pace.
The Amazing Benefits to Expect from Kettlebell Training
Within the last two decades kettlebell training has often been referred to as the “it” exercise routine to follow if you are trying to achieve the 6-pack abs of your dreams and ultimate overall body strength. While kettlebell workouts can be used to build strength, power and endurance they also increase heart rate giving the user an excellent cardiovascular and body fat burning workout as well.
Aside from the aforementioned strength and power gains an increase in abdominal muscularity is quite common too. This can be attributed specifically to the increased recruitment of multiple large muscle groups such as the legs and back, as well as deep core stabilizing muscle groups working simultaneously. With this two-in-one benefit kettlebells can help bolster the right diet and nutrition plan providing the individual with a more slim and lean physique.
Here’s a list of some of the diverse benefits of this training modality.
These include but are not limited to:
- Increased strength
- Increased balance and coordination
- Increased muscle tone
- Increased cardiovascular health
- Increased speed and agility
- Decreased body fat
Simple Kettlebell Routine [PDF]
- Workout Type: Full Body Workout, Muscular Endurance, Explosive Power & Functional Strength
- Frequency: 3 times per week
- Sets: 3 sets of each exercise
- Experience Level: Intermediate
- Repetitions: 12, 15, 20. (Download workout for clarification.)
- Sequence: Perform each exercise in the circuit sequentially.
- Circuit Rest Intervals: Follow each kettlebell circuit with an easy “active rest” protocol. Example: Easy treadmill walk or light pace stationary bike.
Here’s the kettlebell exercises in this program:
- Kettlebell Clean and Press
- Kettlebell Pushups
- Kettlebell Single Arm Rows
- Kettlebell Sumo Deadlift
- Kettlebell Single Arm High Pull
- Kettlebell Swing
- Kettlebell Low Windmill
Here’s the how-to videos:
Kettlebell Clean and Press
Kettlebell Single Arm Rows
Kettlebell Sumo Deadlift
Kettlebell Single Arm High Pull
Kettlebell Low Windmill
In conclusion, using kettlebells is a developed skill that requires knowledge, practice and ultimate refinement. It’s truly worth it to learn and scale these exercises according to your skill level. While, the KB Workout included here is simple in nature, it requires an intermediate level skillset.
Beginners should modify this routine accordingly by using lighter kettlebells or by removing the high pull, low windmill and clean and press, but instead perform only the kettlebell strict press, standard pushups, single arm row exercise, KB sumo deadlift and kettlebell swing.
In the event you’re a total newbie to this modality, I highly recommended you work with a certified kettlebell instructor before beginning any type of KB training routine. Not only will you reap the benefits of kettlebell training, but you’ll reduce any risk of injury along the way as well.
Until next time,
Christian Graham—NSCA-CPT, CFSC, FMS2
Functional Strength & Mobility Specialist – @Body360Fit
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PPS. Do you have have any questions about Kettlebells and Kettlebell Training? Leave your questions on comments below!
Note: The sample routine listed above is offered as a courtesy for individuals that have experience working with this modality. Consult with a certified instructor before beginning any kettlebell training routine.
Full Body Kettlebell Workout
CLICK HERE if you’re looking for another awesome Full Body Kettlebell Workout Guide [Videos +Infographic ]
KB Goblet Squats
CLICK HERE To Learn How To Perform Perfect Kettlebell Goblet Squats
CLICK HERE To Learn How To Do Kettlebell Halos [Great Exercise For Shoulder Mobility]
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