Kettlebells have come a long way since they first appeared in a limited number of Crossfit gyms. Over the past few years, they’ve started becoming a standard feature of all gyms, whether they’re large fitness centre chains or small neighbourhood gyms. But are kettlebell workouts effective? According to the American Council on Exercise, the answer is YES!
Kettlebell workouts are incredibly effective. Besides training your strength, the compound movements used in kettlebell workouts also condition your cardiovascular system. In simpler terms, they make you strong and build your stamina simultaneously. Kettlebells are available in all sorts of sizes and weights (and colours, too!), making them useful for anyone regardless of age, gender, or physical capability.
In this article, we will look at the reasons why kettlebell workouts are so effective. We’ll begin by identifying what they’re effective for in particular, as well as
There are plenty of reasons why kettlebell workouts are so effective. Still, suppose we had to narrow them down to the most important reasons. In that case, you’d have four: they involve compound movements, they train strength and cardio simultaneously, those workouts burn more calories, and they train you to improve your coordination.
Let’s take a closer look at each of those reasons.
If you’ve been involved with fitness for any amount of time, then the chances are high that you’re familiar with compound and isolated exercises. Kettlebell workouts tend to involve the former.
But what does that mean?
It means that kettlebell workouts require you to activate plenty of different muscles at the same time. Rather than view them as upper-body or lower-body workouts, you’ll need your whole body to perform a kettlebell workout correctly.
Is kettlebell training a strength workout? Or is it a cardio workout? The answer: they’re both!
As mentioned previously, kettlebell workouts involve compound movements that activate different muscle groups at the same time. So, that means your muscles will flex to lift the weight of the kettlebell, but your movements will also challenge your lungs and your heart.
The end result? Kettlebell workouts make you stronger and build your stamina both at the same time.
When you pair strength and cardio training simultaneously, you also get another positive benefit: you end up burning more calories.
Firstly, you burn plenty more calories during the actual workout. That’s because your body requires plenty of energy to execute the compound movements you find in kettlebell workouts. Your body generates that energy by burning calories!
Besides that, remember that your body is building muscle and conditioning your cardiovascular system. Both of which will raise your metabolism, resulting in more calories being burned even when you’re not working out.
When you’re carrying a kettlebell and performing compound movements, that’ll require you to maintain good balance and coordinate your movements carefully. The more you do this, the better your overall coordination will be.
Improved coordination will benefit you when you do other types of workouts. More importantly, it’ll also go a long way towards becoming more agile in general, whether you play sports, hunt, or even if you’re in the military.
Kettlebell workouts are also incredibly scalable. That means that you can adjust a kettlebell workout to suit your needs no matter what your fitness level might be. The workout won’t be too easy that you benefit nothing from it, but it won’t be too hard that you can’t complete it at all.
Here are some examples. Suppose you’re new to working out. If that’s the case, then you can use a light kettlebell and perform the workouts slowly. As the workouts get more manageable, you can add more weight or perform them faster to keep challenging your body.
Based on all the reasons mentioned above, it’s clear that kettlebell workouts provide benefits in strength, cardio, and coordination. Considering all of that, you might be wondering what situations would benefit the most from kettlebell workouts.
Well, for starters, kettlebell workouts are effective for anyone who doesn’t want to invest in expensive workout equipment. The only thing you need to enjoy the benefits of a kettlebell workout is the kettlebell itself. You won’t even have to pay for coaching or anything, seeing as how there are plenty of free guides and videos online.
Besides that, kettlebell workouts are also highly effective for sports training. Whether you’re into football, soccer, mixed martial arts or even golf, you’ll up your game significantly by including kettlebell workouts in your training plans. Remember: kettlebell workouts offer strength, cardio, and coordination benefits, all of which are needed in sports.
Unfortunately, many forms of cardio involve heavy impact and can be pretty damaging to your joints. The same is also true when you perform strength training with very heavy weights. That’s a lot less of a problem with kettlebell workouts.
Remember: you can use kettlebell workouts to get an intense cardio and strength workout. So, there are plenty of benefits that you can enjoy without abusing your joints!
Generally speaking, kettlebell workouts are effective for almost anyone. Still, let’s see how it can benefit specific groups of people.
As mentioned earlier, kettlebell workouts are incredibly scalable. So, no matter what workout you’re thinking of, there’s always a way to make it much easier or much more challenging, depending on where you are on your fitness journey.
A fitness newbie equipped with only a lightweight kettlebell can use those workouts to improve their strength and stamina relatively quickly.
That’s right! Senior citizens can also benefit significantly from kettlebell workouts. They’ll help seniors perform a whole-body workout without hurting their joints and without having to invest in any specialised equipment like treadmills or bicycles.
Overall, kettlebell workouts are an effective solution for seniors who want to stay active.
Even if you’ve been playing sports or working out for years, you can still enjoy plenty of gains by using kettlebell workouts!
Kettlebell workouts are already effective on their own. Still, there are several ways you can make them even better.
Here are some quickfire tips to increase the effectiveness of kettlebell workouts: