Kettlebells have become somewhat of a buzzword in the fitness industry these days and are even carried by such retailers as Dicks Sporting Goods and Target -- but rest assured they’re not some fly-by-night fitness trend or gimmicky gadget that will come and go like the vibrating belt which claimed to "shake the fat off of you". No Comrades, the Russian kettlebell has been around for hundreds of years and is here to stay…and for good reason.
The kettlebell, which may seem intimidating or somewhat crude in appearance, is as effective as any piece of strength equipment at developing a lean body, incinerating unwanted body fat, and boosting your cardiovascular conditioning to unprecedented levels. A handheld gym that requires very little space, yet produces far greater results than the monotonous routines of a big box, commercial gym filled with glitzy machines and fern plants. No more wasted hours trudging away on the treadmill. No more wasted time bouncing around the gym from machine to machine wondering what’s actually working. No more wasted money paying some personal trainer to count your reps on the latest piece of high-tech equipment. With this one small piece of equipment and just a few square feet of space, you can develop a level of conditioning that is far superior to that achieved through the use of treadmills and space age-looking exercise machines.
So why should you consider using kettlebells?
I'd love to give you the simple answer "because they work" since I've seen the results first-hand, but I'll give you my top 5 list and then you can decide for yourself.
1. Fat Loss
Kettlebells are extremely effective for shedding body fat for a couple of reasons. Kettlebell training, coupled with proper nutrition, increases your lean muscle mass which, in turn, boosts your metabolism so that you burn calories even while resting. Lean muscle tissue is like your body's furnace that burns calories and bodyfat, and by adding more of it you'll be reshaping your body rather than just "losing weight,” which is a deceiving goal in the first place.
In addition to building lean muscle mass, which leads to increased fat loss, the demanding nature of kettlebells also stimulate a metabolic condition known as EPOC (excessive post-exercise oxygen consumption). EPOC is sometimes referred to in strength and conditioning circles as the "afterburn" effect, a term coined by performance enhancement coach Alwyn Cosgrove. Following a kettlebell workout, your body is working hard to restore itself to your pre-exercise state, which includes replenishing energy stores, re-oxygenating your blood, restoring circulatory hormones, returning your body to its normal core temperature, and removing lactic acid. This metabolic activity causes a spike in oxygen consumption as well as elevated energy expenditure. Simply put, EPOC boosts your metabolism and you continue to burn calories long after your workout is complete. You do not stimulate this metabolic activity with low intensity weight training or aerobic activity such as walking on a treadmill.
2. Combine Strength Training with Cardio
One of the huge bonuses of kettlebell training is the fact that you can kill two birds with one stone. Kettlebells give you the ability to combine strength training with cardio, and not the type of cardio that is performed while watching CNN or texting on your cell phone. By using kettlebells to perform complexes, circuits, interval training, tabata protocols, etc. you are training the body as a unit rather than a collection of body parts. This type of training has a huge metabolic cost due to the demanding nature of compound, multi-joint movements.
3. Time Efficient
Everybody is on the go these days with the world moving at break-neck speed…or at least it seems that way at times. Time is a valuable commodity and I don't believe in wasting one minute of it with useless training. Like many of you, I've got a full-time job, work as a kettlebell instructor by night and some mornings, and have a turbo-charged, two year old son so I understand all about a busy schedule. As I stated in reason# 2, kettlebells allow you to combine strength training and cardio into the same workout which gives you more bang for your buck. No more separating cardio days from strength training days. Kettlebells are excellent for giving you a ferociously intense workout in as little as 20 minutes.
By structuring workouts to include total body movements, you can work every major muscle group in half the time you would spend waiting for equipment or being distracted by the social crowd that frequents today’s fitness centers. I've seen numerous people change their physique and body composition in as little as three training sessions per week using only kettlebells—as little as three hours.
4. Portable and Easy to Store
Another major benefit is the fact that kettlebells are extremely portable and easy to store. You can take them anywhere you go and they require very little space. You can literally get a complete workout with a little as one kettlebell. When I know I'm limited on time, I toss one or two kettlebells in my truck and get a quick workout during my lunch break in an unused parking lot nearby. Travel for your job? Going on vacation and still want to workout? Problem solved! Just throw in a kettlebell and workout anytime, anywhere….a parking lot or the beach for that matter. And don’t worry about people looking at you oddly for working out with round hunk of iron…they’ll wish they were as well-conditioned as you!!
5. The Kettlebell Does Not Discriminate
It doesn't matter whether you’re male or female, the kettlebell does not discriminate. It dishes out punishment equally and delivers results. Period. The kettlebell forges a lean, muscular physique in both men and women while boosting your strength and supercharging your cardiovascular conditioning. I haven't personally seen one case, male or female, where kettlebell training hasn't helped trainees shed bodyfat and get in top shape, all without spending hours at the gym on those boring, time-wasting treadmills. Kettlebells trim the waistline, build well-defined shoulders, chisel lean arms, develop muscular legs, and forge abs strong enough to stop a bullet…if safety, consistency, and intensity form the foundation of your workouts.
Don't waste anymore time wondering if they're for you or only elite athletes, law enforcement officers, military personnel, etc. I'm here to tell you that kettlebell training is for anybody, male or female, that wants to transform their physique and improve their fitness level without endless hours spent at a gym. Don’t waste anymore time on those wonder gadgets and high-tech equipment. Act now and get in the best shape of your life…in half the time!
- Ed Long is the owner of MODERN ATHLETE, the premier conditioning program for Core Combat Sports in Louisville Kentucky. For the past 5 years he has worked with a variety of clients from high school and college athletes, combat sport athletes, as well as figure show contestants and the general public. Ed is a former college football player, strongman competitor, and student of Krav Maga-- official fighting system of the Israeli Defense Forces. He is also a certified Russian kettlebell instructor (RKC).