Advantages Of Using Kettlebells In Your Training

        A common question I get when putting together a workout with kettlebells is, why do we have to use these funny looking things!? Most of the time I just reply with, you have to use them because I said so! Other than frustrating newbies and making some look downright awkward and out of place, there is a reason that kettlebells are substituted in place of dumbbells at times.

        First aspect we can look at that sets the kettlebell apart from the dumbbell is its shape. The concentration of mass on a kettlebell is much different from that of a dumbbell. A dumbbells weight is balanced on both sides, while the kettlebell has the majority of its weight hanging from the handle. This shape allows you to perform both ballistic movements and slow grind it out movements. You can execute explosive, speed movements at a much higher level of efficiency with kettlebells then dumbbells.

        The offset handle of the kettlebell allows for the weight to be distributed in different ways, potentially recruiting more muscles. For instance, just by rotating your wrist while doing a single arm overhead press can place the resistance on different muscle groups. The way the handle is set up also requires you to do more of a balancing act, engaging a large amount of the smaller stabilizer muscles.

        The amount of movements/exercises that can be carried out with the kettlebell is much greater then the dumbbell. Once again, the unique structure of the kettlebell allows your body to twist and rotate around the weight. You can perform fluid, coordinated movements. Increasing flexibility, speed, and explosiveness! Kettlebells are also great conditioning tools, the wonderful placement of the handle makes it easy to hang onto and perform a high number of repetitions. Kettlebell swings are one of the most notorious conditioning exercises when talking about this piece of equipment. Being able to perform so many different exercises makes the kettlebell a great travel partner. Pick a weight that is relatively challenging, throw it in the trunk and away you go! Takes up little space but it'll really pack a punch during your workouts!

        So next time your at the gym or looking at one of your workout programs and you see an exercise description starting with KB....don't look at it as a burden! Instead understand that it is a different, more challenging stimulus and by mastering kettlebell movements, you will in turn build muscle, increase coordination, speed, explosiveness and improve your abilities in other lifts!



-Brig Van Etten CSCS-