7 Surprising Benefits Of Kettlebell Workouts

A kettlebell (KB) is a cast-iron weight that resembles a cannonball with a handle on one side. Its unique design makes it a great fitness tool for helping you build muscle, boost cardio, and more, says Fhit Pro trainer Eric Salvador. Here, 7 kettlebell workout benefits to know.

They’re Versatile

There are over 100 exercises you can do using a kettlebell, Salvador says, from swings and deadlifts to figure eights and snatches. “It’s one of the most versatile pieces of fitness equipment and has the uncanny ability to give you a full-body workout,” he says.

They Boost Cardio

KBs can also improve your cardio health. “It’s a great alternative to running or exercises that require a lot of jumping,” says Salvador. Do kettlebell snatches, cleans, or swings for just five minutes to put your heart rate “through the roof.”

They Improve Your Balance

The uneven mass of a KB calls on your stabilizer muscles in the hips, knees, and ankles — and this isn’t something you can replicate on a machine at the gym, Salvador says. “When training with a kettlebell, you need to control the movement path.”

They Improve Joint Mobility

“Having strong stabilization muscles is important not just for strength, but for healthy, mobile joints that will remain injury-free,” Salvador says. Think of kettlebell exercises as a form of functional strength training that’ll help you every day.

They Improve Flexibility

Kettlebell exercises also push your body through multiple planes of movement, explains certified personal trainer TJ Mentus. “Over time this will improve the body’s movement and range of motion,” he tells Bustle.

They Strengthen Your Grip

A strong grip enables you to swing, snatch, and clean with the kettlebell, Salvador says. And that strength can help you in day-to-day life. (Opening jars, anyone?) To work your grip, do a bottoms-up press or a farmer’s carry.

They Increase Your Power

Exercises like kettlebell swings require lots of hip and leg drive to move the weight with speed, Mentus says. It’s an excellent way to train your body to have more “explosive power” — aka the ability to go from zero to 60 real quick.

Training

To see these benefits, it’s recommended that you train with a kettlebell two to four times a week for 30 to 45 minutes, says Mentus. Use kettlebells alone or in combo with other weights, like dumbbells, for a great full-body workout.

Kettlebell Workout

Get started with this set from Mentus:

- Goblet squat, 15 reps.

- Single-arm clean, 10 per side.

- Single-arm push press, 10 per side.

- Kettlebell swings, 20 reps.

- Farmer’s carry, 100 feet.

- Do 4 rounds quickly, resting for 2 minutes between each move.