The Benefits of Kettlebells
The benefits of kettlebells run from burning fat to building strength to rehabilitation to just staying fit. Corollary to any kettlebell benefits discussed on this page are all of the benefits of physical fitness. You can get those benefits through other means, but kettlebells have been scientifically proven to give you around twice the results in around half the time. Here we look at each of the major benefits of kettlebells in turn.
Cardiovascular Endurance
Since most kettlebell exercises are ballistic in nature - i.e., they involve swinging or effectively throwing the kettlebell without releasing it - they have a high cardiovascular element. This cardio aspect of kettlebell exercises benefits you in both the rate and limit of oxygen uptake (VO2) your body can perform. The two main cardio exercises using kettlebells are swings and snatches.
The simpler of the two cardio exercises is the swing. Don't let its simplicity fool you. Competetive athletes have been known to increase their heartrate up to 209 beats per minute (bpm) using swings.
The second, more challenging cardiovascular exercise is the snatch. A study published by the American Council on Exercise (ACE) in January 2010 showed athletes' heartrates ranging from 128-180 bpm. But even more impressive is the rate at which oxygen was taken up. Kettlebell snatches put athletes between 67 and 91 percent of their maximum oxygen uptake.
Fat Loss
Given the cardiovascular benefits that kettlebells bring, it is no surprise that they are excellent for burning fat. Anecdotal evidence suggests that two sets of the kettlebell swing twice per week is enough to result in significant visible results in a matter of 2-3 weeks.
The snatch, however, is the poster child for fat loss. Simply put, no other exercise burns as much. In the above ACE study, athletes were asked to do a series of snatches over a 20 minute period. The results were astounding. ACE concluded that the kettlebell snatch burns 1200 calories per hour, or 400 calories per 20 minute workout. The table below illustrates how the kettlebell snatch compares to other exercises in terms of calories burned:
|
Activity |
Calories Burned |
|
Snatches |
20.2 |
|
Aerobics |
9.7 |
|
Spinning |
9.6 |
|
Kickboxing |
8.1 |
|
Boot Camp |
7.5 |
|
Curves |
6.4 |
|
Power Yoga |
5.9 |
|
Advanced Pilates |
5.6 |
|
Wii Exercises |
5.5 and less |
Compared to real-world work, snatches still burn more. Chopping wood has long been considered one of the most energy-intensive activities that one can do in the real-world. And at 500 calories per hour, it is. But the snatch more than doubles the burn rate. As the ACE researchers concluded, doing kettlebell snatches is comparable to keeping the pace of a 6 minute mile or cross-country skiing uphill at a vigorous pace.
Muscle Strength
One of the most obvious benefits from working with kettlebells is strength. As explained in "Muscle and Fitness", muscular strength is all about how hard the muscle can contract. Coordinated muscular contraction results in work done. Because kettlebells are designed with an off-center weight, the purposeful lack of balance requires the use of more muscles than one would use for balanced weights such as dumbbells. Using multiple muscles at one time causes neurological radiance among them, synergistically making each muscle contract harder than it would on its own.
While the swing and snatch are both excellent for an all-around fitness workout, strength gain will be realised faster by more concentrated drills. While these exercises concentrate more on a particular part of the body, they are by no means isolationist. They rather use multiple muscles from a particular part of the body.
One of the most popular exercises for building strength in the upper body is the clean-and-press. This compound exercise consists of cleaning the kettlebell followed by performing a military press with it. This results in an excellent working of the triceps, deltoids and trapezius. Additionally, one's core muscles and one's abdominals are called in for stability.
For biceps, there really is nothing like the bottoms-up press. The gripping of the handle strengthens the forearm. The precise form of the exercise causes one to use the bicep instead of the tricep when pressing the bell. The deltoids are also involved. As with the military press, the abdominals continue to play a stabilizing roll.
The back and legs are safely strengthened by kettlebell box squats and the deadlift. Both work the hamstrings and quadriceps while also working the back. As usual, the abdominals are used to provide stability.
Neurological Pathways
Kettlebells actually help the body to develop or redevelop neurological pathways. This helps muscles learn to work together, strengthening each other and helping to injury-proof the practitioner.
The best exercises for training one's nerves and muscles to work together are full-body exercises. Of these, pride of place goes to kettlebell swings. Each repetition of the kettlebell swing works the following muscles:
- calves (both anterior and posterior)
- hamstrings
- quadriceps
- gluteus (maximus and medius)
- sacrospinalis muscles (i.e., your lower back muscles)
- abdominals
- trapezius
- deltoids
- latissimus dorsi
- rhomboids
- the pectorals
Coordination and Balance
In addition to helping one's muscles work together in predictable ways, kettlebell exercises benefit your coordination and balance. The best illustration of this is in the Turkish get up. One starts lying down and, with weight hoisted overhead, must get up to a standing position. This requires significant coordination and forces the use of various smaller muscles to maintain balance against the pull of the weight overhead.
Flexibility
One of the major benefits of kettlebell exercises is flexibility. In terms of physiology, flexibility is the distance a joint can move. When warming up, one usually performs stretching exercises in order to increase the joint's flexion beyond its status quo. But further stretching occurs during the kettlebell workout.
Traditional weightlifting encourages isolation of muscles. This leads to being musclebound and decreases flexibility. The ballistic nature of most kettlebell exercises promotes the coordinated use of muscles and thereby encourages flexibility.
Rehabilitation
Kettlebell exercises are increasingly used for rehabilitation because they safely teach muscles how to work together. For example, if one has a bicep problem, traditional physiotherapy would use traditional weightlifting dynamics to work that bicep in the hope of strengthening it. For many people, this starts too early in the recovery process and can lead to permanent damage. Kettlebell exercises, on the other hand, call in multiple muscles that, together, help the body recover and rehabilitate the injured muscle or muscles.
In rehabilitation, it is imperative to be extra-conservative on weight. One way of estimating how much weight you might handle is to take the severity of your injury on a scale of 1-5, with 5 being full strength, and divide the weight you would normally use by that number. So, if you estimate your current strength to be 3 out of 5, you would only use 60% the weight that you might normally use. If that amount falls between kettlebell weights, default to the lower weight. Whatever rehabilitation you do should always be done under a specialist's supervision.
The benefits of kettlebells, as seen here, are numerous and significant. Ultimately, they help you attain and improve your level of physical fitness in less time than just about any other form of exercise. Before jumping in with the kettlebell beginner or even the basic workout, though, be sure you know good kettlebell technique.
Learn more about kettlebells by choosing an option below.
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The box squat is one of the best exercises in that it exercises a large number of muscles. Here is the full box squat from start to finish.
The box squat preparatory exercise for kettlebell exercises. This squat is used when lifting the kettlebell for every exercise. Here is how to do the box squat.
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The box squat is key for kettlebell exercises. This low point of the squat shows how the box squat is safer than other forms of the squat.
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The Deadlift is good preparation for kettlebell exercises. They are also a kettlebell exercise in their own right. Here is the second step of the deadlift with kettlebells.
The Deadlift is good preparation for kettlebell exercises. They are also a kettlebell exercise in their own right. Here is the second step of the deadlift with kettlebells.
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The hindu pushup is an excellent warmup for kettlebell exercises. Here is how to finish a single rep of hindu pushups.
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Kettlebell halos are a good warmup for kettlebell exercises but are also an exercise in their own right. Here is the fifth step in how to perform kettlebell halos: bringing it back in.
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Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
Knowing how many calories are in something is key to counting calories. Use this calorie counter to see how many calories are in the foods you eat.
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Muscle building exercises are indexed here by body part. Choose the part of the body where you want to build muscle and you will find muscle building exercises that suit.
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ALCOHOLIC BEV,WINE,TABLE,WHITE,GEWURZTRAMINER.
ALCOHOLIC BEV,WINE,TABLE,WHITE,GEWURZTRAMINER.
ALCOHOLIC BEV,WINE,TABLE,WHITE,LATE HARVEST.
ALCOHOLIC BEV,WINE,TABLE,WHITE,LATE HARVEST.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MULLER THURGAU.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MULLER THURGAU.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MUSCAT.
ALCOHOLIC BEV,WINE,TABLE,WHITE,MUSCAT.
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT GRIS (GRIGIO).
ALCOHOLIC BEV,WINE,TABLE,WHITE,PINOT GRIS (GRIGIO).
ALCOHOLIC BEV,WINE,TABLE,WHITE,RIESLING.
ALCOHOLIC BEV,WINE,TABLE,WHITE,RIESLING.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SAUVIGNON BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SAUVIGNON BLANC.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SEMILLON.
ALCOHOLIC BEV,WINE,TABLE,WHITE,SEMILLON.
BEEF BROTH, TOMATO JUC,CND.
BEEF BROTH, TOMATO JUC,CND.
BEVERAGE,HORCHATA,AS SERVED IN RESTAURANT.
BEVERAGES,FRUIT JUC DRK,RED SUGAR,W/ VITAMIN E ADDED.
BEVERAGES,FRUIT JUC DRK,RED SUGAR,W/ VITAMIN E ADDED.
BEVERAGES,VEG & FRUIT JUC BLEND,W/ ADDED VITAMINS A,C,E.
BEVERAGES,VEG & FRUIT JUC BLEND,W/ ADDED VITAMINS A,C,E.
BREAKFAST TYPE DRK,ORANGE FLAVOR,RED SUGAR.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET BERRY BLEND.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET FRUIT MEDLEY.
CAMPBELL SOUP COMPANY,V8 SPLASH JUC DRINKS,DIET FRUIT MEDLEY.
Calorie Counter and Nutritional Information
Good nutrition is the foundation of any fitness routine. Without the necessary nutrients, your fitness routine can actually harm you. Here's how.
CAMPBELL SOUP COMPANY,V8 V. FUSION JUICES,TROPICAL.
Pyotr Krylov was recognised as the "King of Kettlebells" for his ability to cross himself with kettlebells and even juggle three of them.
Kettlebells help women attain fitness without losing their feminine physique. Here we see 20-year old Ksenia Dedyukhina beginning to snatch 24 kg 138 times.
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