By: Mike Klaus RKC
- Melt Fat–Kettlebells are a great tool to burn fat and build muscle. A recent study showed that kettlebells are one of the most efficient training routines, burning up to 20.3cal/min. That is an incredible 1200 calories an hour! Talk about a lot of bang for your buck!
- Shape the Butt –Have you checked yourself out in the mirror lately and noticed a droopy or saggy butt? Kettlebells are great for giving you a lift. The kettlebell snatch, swing and clean are hip dominant movements that require explosiveness from your largest muscle, the gluteus maximus.
- No Time, No Problem! –There is no need to spend endless hours in the gym when using a kettlebell in order to see results. Kettlebell training is a high-intensity strength and cardio workout that forces the body to build muscle and burn fat fast. You can get a great kettlebell workout in as little as 15 minutes (including the warm up). You really can’t use time as an excuse with this type of training.
- Injury Prevention – Not only does kettlebell training build an armor like layer of muscle, but this form of training focuses more on movements. Bodybuilding focuses more on targeting singular muscles as opposed to groups of muscles. Because kettlebell training enhances movement efficiency, injuries are greatly reduced by fixing the compensations and imbalances in the body.
- Amp Up Your Power Output – Weekend warrior? Athlete? Who doesn’t want to lead their team (or league) in scoring, hit more home runs in their softball league, or drive a golf ball as far as Happy Gilmore? The explosive movements in Kettlebell training develop your fast twitch muscles which in turn helps you have a quicker reaction time. Many of the movements in kettlebell training cannot be performed slowly forcing you to develop a quality known as power-endurance. Power-endurance is your ability to sustain fast muscular contractions over an extended period of time. This is commonly the determining factor in winning or losing in sporting competitions.
- Eliminate Weaknesses –Your greatest strength may be your greatest weakness! Most people who train have a favorite muscle group like chest, biceps, or triceps that they tend to train more often. This leads to muscle groups in your body that are seldom used during training. With full body kettlebell exercises, you tend to train your major muscle groups more efficiently without isolation because smaller muscles throughout your body are engaged as well. Once the weak parts of your body are strengthened, your workouts become much more effective.
- Mentally Stimulating – Bored to death jogging slowly on the hamster wheel? Do you find yourself “going through the motions” in the gym? A multiple movement kettlebell complex may be just what you need. Hit muscles you forgot you had by performing multiple movements quickly using one piece of equipment… the kettlebell!
- “Vice” Grip Strength –The weight of the kettlebell lies outside of your hand, unlike the traditional barbells and dumbbells, taxing your grip and developing greater forearm strength. The design of the kettlebell also adds another unique component to your grip training. Since the kettlebells center of gravity is usually in motion, your grip training becomes a combination of dynamic and static muscular contractions to help control the fluctuating center of mass. Why might you need grip strength? If you want to carry all the groceries in one trip or carry your luggage without dropping it, then you need grip strength. What if you never wanted to ask your spouse or kid to open a jar? You need grip strength.