Benefits

You can do standard weight training exercises with kettlebells such as: bench presses, curls, and rows. However, the unique value of kettlebells is derived from ballistic (fast exercise) work such as: snatches, swings, cleans, and jerks.


In addition, to giving your incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will melt off rapidly. Ballistic exercises are not the only exercises that you can benefit from, kettlebell exercises such as: the Turkish get-up, Bent Press, and Windmill will develop a rock-hard midsection and increase shoulder flexibility and stability. As a result many chiropractors are using kettlebells with their patients for rehab. If you are a man that wants to increase size and strength, try doing some of the more popular kettlebell exercises: Double Clean and Press, Double Front Squat, Renegade Row, Double Swing, and the Double Clean. If you are a woman that wants to lose weight and tighten up your glutes, quads, abs, and arms, apply a steady diet of kettlebell training ballistic work with some low rep kettlebell training strength work and you are all set.


You may be thinking that you could do all of the above exercises with dumbbells. While this is true, anyone that has used both will tell you that kettlebells are much harder to handle and yes in this case, harder is much better. Kettlebell handles are much thicker than dumbbells and will give you a vice grip in no time. Also, the off centered weight of a kettlebell will force you to use more stabilizer muscles and work the targeted muscles through a longer range of motion. For combat athletes and anyone else that likes it tough, the ballistic shock of kettlebells teaches you how to absorb shock efficiently which is critical for combat sports such as: wrestling, MMA, football, and Hockey. The above reasons are why MMA fighters such as Frank Shamrock, BJ Penn, and Fedor enhance their workouts with kettlebells. Also, it is why top strength coaches such as Ethan Reeve and Louie Simmons recommend kettlebell training to their athletes. Athletes are not the only ones that are hooked on kettlebell training.