Benefit of Kettlebells

by Anna D

  • What’s So Great About Kettlebells?

The reason for the boost in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. Kettlebells require a person to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time!


  •  Why We Love Kettlebells  So Much!

Kettlebell movements get you on your feet. Check. The swing is essential to all the other moves so let’s get those hips engaged. Check. Want to press that weight overhead? You will need shoulders for that. Oh, and you want to hold it over yourhead for at least a good second? Well you will need that core turned on. Got it! Kettlebells train the entire body. From move to move, the body is working through mobility, stability, strength, endurance, you name it. With just one kettlebell you can push (push press), pull (clean), bend (swing) and carry (rack or overhead position). In addition to that, there is little to no impact on the feet and knees. So many clients that can’t run/don’t run love the cardiovascular effect that kettlebells give them.



  •  Joint Health

Getting great cardiovascular exercise without impact on the knees saves you from unnecessary wear and tear. The unique shape of the kettlebell also benefits the joints and gives this weight an advantage over other weights. Having the weight off the handle promotes what can almost be described as a “pulling” effect. Holding the weight in the rack position provides a pulling effect that engages the trunk to stabilize the spine, holding the weight overhead provides a pulling effect to promote mobility in the shoulder thus increasing range of motion in that joint.


  • Core Core Core!

Kettlebells promote trunk or core stability in many of the ways I have already mentioned. Simply standing and holding weight engages the core exponentially greater than any seated exercise. Having the weight off the handle provides the pulling effect that requires core stability to maintain position. Resting in the rack position requires more core stability than lifters think. And without the core engaged, fixation in the overhead position will be very difficult. The dynamic movements involved with kettlebell lifting also provides increased activation of the core muscles. If the core muscles are not engaged to stabilize the spine during the KB swing you most likely will feel pain on your lower back. Coaches at TFX like to emphasize posture and good form AT ALL TIMES.

Simply put, the basic kettlebell lifts are so dynamic they force the core to engage.

Kettlebells have changed my own exercise routine, and thanks to Anna Dornier I have a new found love and I mean, LOVE! for Kettlebells! anyone can lose weight, increase mobility or stability, increase strength and endurance and change themselves for the better!




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  •  Kettlebell Training Tips

If you want to maximize a kettlebell workout and if you are not already a Transformer and would like to get a full body workouts with Kettlebells and would like a Trainer with experience teaching kettlebell exercises call us at 925.289.8042 or fill out this form to request your complimentary fitness consultation.


Ale Adaui

TFX Coach

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