You want it all, and why should your fitness goals be any different? If people want to improve their physical performance, their appearance, and their flexibility all at the same time, and do so while spending a small amount of time working towards it (let’s say 20 minutes a day), then why tell them it’s impossible? It isn’t with the kettlebell.
Anyone who has trained with a kettlebell knows how fast they get you’re heart pumping. What feels better than knowing that you increased your strength and endurance while doing an intense, enjoyable workout in minutes? Through the use of basic kettlebell exercises like the snatch, clean, swing, and windmill this is possible.
It’s easy to see the efficiency provided by kettlebell training by comparing a kettlebell exercise to a standard gym exercise. For example, think of a dumbbell row versus the kettlebell snatch. A dumbbell row basically works your back, shoulders, and arms. Not bad, however, with the full-body motion required to do a kettlebell snatch, you’ll be working your hands, back, shoulders, abs, back-side, and legs. In addition, you’ll be breathing heavy and your heart will be pumping harder, enabling you to benefit from the extra work.
Kettlebells can also provide massive gains in strength due to the off-balancing effect of the weight. This effect requires you to work hard to stabilize the weight, burning more calories and helping you develop functional strength.
Kettlebells keep the fire burning! After an intense kettlebell session you raise your EPOC (excess post-exercise oxygen consumption) significantly. What this means is your body has to work hard to normalize itself from what you did during the workout such as clear all the lactic acid, refuel glycogen stores, etc. Again, your body works harder so you burn more calories in the long run!
All of these benefits have been about losing weight or gaining strength, but a major benefit is the endurance and conditioning you gain from kettlebells. Kettlebells have an amazing ability to build your stamina and work capacity. While you’re body is receiving all the benefits of a strength-building workout, your heart and lungs are also getting a workout. This dual workout provides the body with aerobic and anaerobic training all in the same workout. There’s that efficiency again.
Say you want a home gym. Do you think you have the money or space required to get all the equipment you need? You do if you use a kettlebell! The compact size of the kettlebell combined with the numerous exercises you can do within a couple square feet means that you can workout anywhere. This includes your garage, backyard, a park, or at the beach.
Kettlebell training could be done alone, or in conjunction with other workout methods. For athletes, body-builders, and fitness-minded people, kettlebells could be a great addition.
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