Kettlebell Training

Are you searching for a way to reinvent your training routine? Or are you looking for a training method that saves time and money while providing maximum benefits?

You might have thought that such a thing doesn’t simply exist and you have continued paying hundreds of dollars for expensive gym memberships. Or you maybe have quit exercising altogether.

Fortunately, a simple tool can solve these problems and give you a way to exercise that is easy, effective and cheap.

Let me introduce you to Kettlebell Training.

Ok if you have never heard of kettlebells they are basically  round weights with handles. They look like a cannonbal with a handle.


Although kettlebells have been in the exercising game for decades (since 1700) they are still a relatively unused method of training.

Kettlebells were first used by Russian strongmen three hundred years ago. This should make everyone pause for a second and realize that if the Russian strongmen were using this method of training 3 centuries ago it ought to be able to help you achieve your desired results and change your body.

Kettlebells have been proven to be one of the best all around methods of training as they help you to improve strength, burn a lot of calories, boost your core’s power and increase balance and endurance.

If you are trying to lose weight and searching for an easy and time-saving way to do so, kettlebells are a great solution.

If you don’t have much time to workout they can help you become fit while spending the minimum amount of time. 3-4 weekly workouts of 20 minutes each will help you become stronger, lose weight and stay fit.

While you certainly won’t become a fitness model, you will definitely develop your physique.

Now let’s look at the 14 benefits of using kettlebell training:

Functionality Benefits

1. Kettlebells Are Compact

People don’t go to the gym for a variety of reasons: They don’t like it, they don’t have time and money or they feel embarrassed training in front of other people especially if they aren’t in good shape.

If you are one of those people, you might have thought of buying an elliptical or treadmill for your home or office.

Well, why don’t use a kettlebell instead?

They are really more practical and can be stored almost anywhere.

In comparison with a treadmill, which takes a lot of space, kettlebell training gives you the chance to store your equipment without a need for more than a square foot.

2. They are Economical

Most kettlebells will cost from 20$ to 200$ depending on how the weight.

While the heavier ones may seem like a lot, in reality, they are a fraction of the cost of a good gym membership over a year or a full home gym.

Kettlebells are also more economical in the long run as they basically last forever and if you buy a decent enough weight, you won’t have to buy a heavier one as long as you can get creative with the variations.

3. Kettlebell Training Saves You A Lot Of Precious Time.

If you haven’t realized it yet, your time is your most valuable asset. Especially if you are a busy person, you might be struggling to find enough time to devote to building your body.

Even though time shouldn’t be an excuse (even Richard Branson has enough time to workout daily and he has 400 companies) kettlebells can give you a great return on investment even if you don’t have hours a day to spend.

Undoubtedly, trying to remain fit and develop your physique while trying to grow your business, get a promotion, raise your kids or study for your exams can be a tough challenge.

Kettlebell training minimizes the amount of time you spend while maximizing your results. That’s because when you use kettlebells you burn about 20 calories per minute according to a study conducted by the American Council on Exercise.

4. Kettlebells Can Be Used Anywhere

When it comes to working out with a kettlebell, you have a lot of options because it’s a very functional and flexible kind of equipment. You can workout in your backyard, front yard, living room or even in your office.

Even if you don’t have much space you can work your whole body with kettlebell exercises. So, it’s a great option even if you want to workout and all you have is a very small room.

Moreover, kettlebells can be really handy when it comes to training during your vacation. If you are like me and you can’t live more than 4 days without exercise then you can simply put your kettlebell in your car and take it with you.

5. Kettlebell Training Increases Cardiovascular Capacity

A study conducted by the National Strength & Condition Association investigated the effect of kettlebell training on aerobic capacity.

The participants were female soccer players who were divided into two groups. Each group did a different training program. One group followed a kettlebell training routine while the other a circuit weight-training program.

The study’s result indicated that high-intensity kettlebell exercises can significantly improve aerobic capacity. Thus kettlebell training seems as a great option for improving or maintaining cardiovascular conditioning.

6. The Kettlebell Swing  Improves Maximal & Explosive Strength.

Another study by the National Strength and Conditioning Association tried to find the impact that the most basic kettlebell exercise, the kettlebell swing, has on measures of maximum and explosive strength.

To do that the researchers had to find the effect of the exercise to the 1 rep maximum of a half squat and the height of a vertical jump.


The researchers compared the result with the effects of jump squat power training which is known to increase the 1 rep maximum of a half squat as well as the vertical jump height. The participants were 21 healthy men who were randomly assigned to a training group and then followed the program for 6 weeks.

Both programs resulted in 9,8% strength and 19,8% vertical jump height improvement but they didn’t find any significant difference between them.

This means that kettlebell training is just as effective as jump squat power training and can be used to add variety to your training program while providing great results.

7. Kettlebell Training Can Fix Injuries like Lower Back and Shoulder Pain

A study conducted in Scandinavia found that the participants who exercised with kettlebells 3 times per week improved the strength of their lower back. They also found that the pain intensity of the neck, shoulders, and lower back were reduced compared to participants who didn’t used kettlebells.

8. Kettlebell Training Might Improve Weightlifting or Powerlifting Performance

It isn’t a mistake that strongmen in Russia used kettlebells to become stronger some centuries ago. Another study by the NSCA found that kettlebell training transfers power to weightlifting and powerlifting exercises.

The participants performed exercises like clean and jerk and barbell bench press before and after a 10 week kettlebell training program. The results suggested that kettlebells might be a potent tool to improve performance in powerlifting and weightlifting.

9. Kettlebell Training Can Blow Up Your Core

The most dramatic increase in strength came in abdominal core strength, which was boosted by 70 percent. (Same study)

10. Kettlebell Training Is Far More Enjoyable Than Running

Some people simply hate running and conventional cardio. They just can’t stand running on a treadmill for more than 5 minutes.  Kettlebell training is just more enjoyable.

It can also be a great solution for people who don’t want to hit the gym and follow a classic weightlifting program with barbells and dumbbells. If you hate running or your meat head lifting rountines then kettlebells offer a very interesting alternative.

  11. Kettlebells Strengthen Every Muscle From Head-to-Toe

That’s because this type of exercising consists of movements that activate multiple muscle groups. It’s known that compound movements can give a biggest bang for your back because they stimulate more muscle fibers.

Kettlebells are also said to strengthen tendons and ligaments because the nature of the movements improves the distribution of synovial fluid in joints. This way, tendons and ligaments become less susceptible to injuries.

Kettlebell Training Boosts Weight Loss

12.Kettlebells Give You a High Intensity Workout

A study conducted by the American Council on Exercise and the University of Wisconsin found that performing snatches with a kettlebell has the same effect on your body as running at a 6 minute per mile pace.

13.Kettlebells Help The Average Person Burn 400 Calories per 20 Minutes.

The same study (link) from the University of Wisconsin, La Crosse Exercise and Health Program tested male and female participants from 29 to 46 years old. The participants followed a 20-min workout plan with different kettlebell lifts.

After measuring oxygen consumption and blood lactate the researchers found that the average amount of calories that someone burned, was 400 calories per 20 minutes or 20 calories per minutes. This is equivalent to cross-country skiing uphill at a fast pace.

14.You Burn More Calories Than Traditional Exercise Because of The Different Movement

You are using more stabilizer muscles comparing to traditional weight training as Laura from KettleWorks says. Kettlebells mimic real life moves and are more functional than traditional weights.

While on normal weights the motion is mostly up and down kettlebells take it a step further and make you use moves like in and out or from side to side.

In Conclusion

It is obvious that kettlebell training provides numerous benefits when it comes to improving your health and fitness. It is a very functional and interesting form of training that could be used as an alternative solution based on your lifestyle.

Before finishing let me give you a piece of personal experience on buying kettlebells. If you decide to try kettlebell training then I would suggest you two things.

First take some kettlebell classes from an instructor or at least a training DVD to understand the correct way of using them and learn the proper form.

Secondly, from an economical standpoint you should prefer kettlebells that are welded together in 1 piece. These last longer than kettlebells with handles that are not clearly welded to the bell.

If you have ever tried a kettlebell training program, I would love to hear your experience. 

If you haven’t, what do  you think of kettlebells?

Let me know in the comments below.


  1. great motivation DAMIEN i get in great shape with kettlebells but at my best i quit co`s lack of motivation how can we get back on track?and keep moving?


Please enter your comment!
Please enter your name here