Peaceful Warrior Workout

Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. All can benefit. Read on for the top 10 benefits of Kettlebell training.

The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness… a great way to get a whole body workout in a relatively short period of time.

The American Council on Exercise (ACE)

1. Serious cardio without the boredom of the hamster wheel (treadmill)

2. Functional strength without the monotony of isolated reps

3. Flexibility without long poses

4. Fun and varied, never boring

5. One compact, portable device

6. It’s safe — for any age, shape or size

7. Combines “cardio” and “strength” training

As one of the best kettlebell coaches once said, “life doesn’t respect the difference.” Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that “cardio” training you did in “step class” or on the recumbent bike really help that much?

Fat gets the ol’ one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it’s a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.

10. Very different from dumbbells and barbells

Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It’s because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.

It’s challenging,” said Pavel Tsatsouline, a kettlebell trainer and former instructor for the Russian special forces who helped introduce kettlebells to the United States. “It challenges the heart, the muscles, everything. You get a workout quickly. But you have to work. You can’t sit and watch CNN and do kettlebells. It feels very liberating. I think people are tired of sitting around like gerbils on machines.

11. Strengthens every muscle from head-to-toe

Kettlebell training consists of whole-body movement exercises. It’s well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

12. It’s not bodybuilding

Don’t confuse kettlebells with conventional weight training or bodybuilding. Kettlebell training focuses on (a) movements, not muscles, (b) whole-body, functional training, (c) strength as a function of mobility, and (d) cardio and strength combined.

13. It’s enjoyable

Let’s face it, most exercise is boring. Kettlebell training is quick and enjoyable, which is one of the reasons you’ll stick with it. And, you’re only doing it twice a week—so you don’t have a chance to get bored.

14. Saves money

Gym memberships and personal trainers or quality in-home equipment are usually very expensive. But with a single kettlebell, you can have everything you need to create a healthy, fit and toned body for the rest of your life. They are nearly indestructible and relatively inexpensive.

15. It’s fun!

KB exercises and movements are simple, fun, unique and you can combine it with other exercise modalities. You can make it as fun as you want it to be. No more reason to be in a sweaty gym. Bring your kettlebell to a park and have the workout of your life. Save on gym membership fees and do your training where you love it the most.

17. Women won’t bulk up!

Women get the svelte, lean, firm shape that enhances the best of the female body. Think Sarah Connor in The Terminator, or Madonna — but in a fraction of the time those women spent chiseling out their bodies!

18. Easy to learn

Movements are simple and you can start using them right away. No matter how old or out-of-shape you are, everyone can do it and should be doing it.

19. Extremely versatile

KB’s can help you lose weight, build muscle, enhance sport performance or maintain fitness level, as well as improve quality of life as you age. All with one simple tool.

20. Serious cardio

Today, half the Secret Service is snatching kettelbells and a set sometimes travels with the president’s detail on Air Force One.

21. Greater cardio benefits

Repetitive KB ballistic drills challenge more muscles — practically the entire body — for a total-body cardiovascular adaptation.

22. Cardio without killing your joints

The ballistic, but non impact nature of KB work is the key. Instead, KB exercises actually strengthen your joints.

23. Simplify your life

You don’t have to think about which exercise requires what size weight. You don’t have to figure out which days you do cardio and which days you do strength training because KBs combine cardio and strength training. You don’t need to worry about upper body and then lower body exercises. It’s all in one. What could be easier? One kettlebell, two times a week, several drills. You have enough to think about with work, children and running a household; let your workout be uncomplicated.

24. In the privacy of your home

You exercise when you want, when you have time. You workout, shower and change in the privacy of your own home. Plus, your entire home gym can be put away in a closet

25. Develop functional strength

Even if you are not an athlete, KB training uses fundamental movement patterns making everyday activities easier and injury less likely. You will stand taller, carry packages easier, climb stairs with less effort and have more energy. Kettlebell training offers the most functional training possible, because the parts of the body must work as a unit.

Since the brain knows movements and not “muscles” you become more coordinated with KB use. KB exercises train your body to work as a unit. This is also why athletes look different than bodybuilders.

32. Increase mental focus

You can’t just pick it up and mindlessly muscle it up and throw it around. It’s the thinking persons workout. At each moment the lifter must be focused on the movement. The result is improved coordination and mental focus.

33. Train anywhere

You can train in your bedroom. Or take it to the park. In your backyard or while traveling. You don’t need a lot of space. When you are done stick the kettlebell under your bed or in your closet.

34. It really works!

Everyone from top athletes to soccer moms is joining the kettlebell revolution for one reason: KB training works. If you’re like many others, you have a basement full of machines, equipment and DVDs collecting dust. All things you tried and that didn’t get results, either because they didn’t work or because they didn’t work fast enough to keep you interested. KBs are different. The results keep you going.

35. Simplify your exercise

Just four basic exercises (the swing, clean, press and snatch and their variations in endless combinations) can be used two or three times per week to keep you lean, strong and functional for the rest of your life.

36. Gentle rehabilitation

Those who are older and wiser benefit by healing their pain, gaining strength and energy and functionality of their body that they once lost. Exceptional core strengthening effects and easily modified drills tone and strengthen as mobility is restored. KB training is so simple and flexible that it merges well with physical therapy routines.

37. Cures low back pain

I cured my low back pain with KB’s. Many others have too. The glutes and all the hip muscles are strongly emphasized my KB training. Not only do they get much stronger, they wake up and start participating in your movement. Mechanically, if you’re not firing your glutes when you lift or extend your hip, you are compensating by overusing your lower back muscles. The low back muscles were NOT intended to do the job of your glutes, one of the largest muscles in your body. In other words, your body learns a more correct, much more powerful movement pattern that helps everything you do — and your low back stops complaining (pain).

38. Fix up ‘trashed’ shoulders

39. Better posture— the real thing

Perform the Olympic explosive lifts like the clean, jerk or snatch if you know how. But you can get almost the same benefits using KBs — with greater safety and simplicity.

47. Builds strength/endurance

Often times it is not how strong you are when you are fresh but how strong you remain once you become winded and have expended a lot of energy that determines the outcome. In a martial arts or fighting context, “enduring strength” is a very important skill. Maximal strength is very important as well, but the well rounded fighter must be prepared to deliver multiple strikes in combinations. This requires tremendous strength/endurance. Kettlebell high repetition snatches, for example, develops a strong work capacity and anaerobic threshold.

48. Develops strength at the extremes of your range of motion

Exercising this way creates the ability to better stabilize your joints, improves flexibility and enhances mobility. Because KB lifts require full-body integration, it is a much better tool for the martial artist than doing high repetition isolation movements with a barbell or dumbbell.

49. Correct imbalances

Kettlebell training will quickly reveal the weaknesses and weak spots of your body. There is no escape! Since most kettlebell exercises are performed with a single limb, you cannot help but get both sides of your body equally functional. This is especially true because of the structure of the kettlebell, an off-center weight.

50. Improve your recovery

Recovery is a critical facet of athletic training, but training to failure once a week is inefficient and results in debilitating soreness. KB drills facilitate active recovery and provide exceptional conditioning.

51. No more cardio

Remember, you will NEVER have to do another day of CARDIO in your life!

Training with dumbbells, barbells, medicine balls (and anything else you can come up with) offer great benefits as well. However, kettlebells are different. They look different. They feel different. The benefits of kettlebell training are a bit different as well.

The many benefits of kettlebell training waiting for anyone ready to use them. For anyone willing to try something different (not new, just different) the implications for developing phenomenal fitness are undeniable. The old-time strongmen knew this. The Soviets swore by them. Their benefits have been proven in research and experience of elite athletes.

Just get started. Results will soon follow and then there will be no turning back. You will be hooked.