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The Benefits of Kettlebells

Here’s a look at some of the reasons we use it and the benefits to be had by this training.

1. It works. It’s the real deal. When they were first being re-introduced many people scoffed at them, because they didn’t understand the methodology behind them and just blatantly said they weren’t anything special. They were wrong.

2. The kettlebell allows you to get both muscle stimulating strength work, explosive speed building work and unbelievable endurance work all at the same time. That means it fits perfectly within our alternative conditioning style. Stimulate the muscles, and blow the cardio out of the water without taking away from strength.

3. The kettlebell stimulates tremendous abdominal contraction because of the mostly explosive conditioning movements that you use it with. That means you’re working your abs even when you’re not working your abs. Because of this tremendous abdominal contraction and coordinated breathing it provides a very high level of conditioning especially for the fighter types.

4. The kettlebell balances the need for extreme contraction that you would have with high-level strength work and relaxation that you have with high-level endurance work. i.e., You’re super tight when you lift a heavy weight, but loose when you do conditioning. The kettlebell alternates periods of intense contraction and controlled relaxation to give you a superior workout that melds into both the strength world as well as the endurance world.

5. The shape of the kettlebell lends itself to unique exercises and its odd center of gravity forces you to do more work, stabilizing and creating explosive movement with the bell. The shape also allows you to use it comfortably in exercises that are almost impossible with other implements and to do. Olympic lifts safely with a very small learning curve. It’s much easier on the wrists and shoulders to rack kettlebell cleans and to hold for front squats than it is to use a barbell. It’s much faster to learn one-arm kettlebell snatches than barbell snatches and just as potent an exercise.

6. Many of the exercises including the main learning exercise of the kettlebell, “The Swing,” are very general in nature. What that means is that when you do them your whole body works together spreading the fatigue out over many muscle groups so that you can drive your conditioning to the absolute highest level. You’re not all that likely to stop from burn in a particular muscle group, but you are likely to beg for mercy, because every muscle in your body is screaming as well as your heart and lungs.

7. Ballistic movements or explosive movements that are applied to many kettlebell exercises will take your conditioning to a very high level and are very real-world in their application. Almost all sport is based on fast movement and fast movement recruits more muscle fibers and heart and lung involvement for a tougher workout.

8. The methodology behind kettlebells is unique and therefore lends itself to many physical attributes. Normal western progression is to progress to a limited number of reps and continually add weight to an exercise. Kettlebell progression can include weight progression, but is often based on progression of repetitions or to a harder exercise. Which means you can get killer strength and endurance work without necessarily having to use the heaviest weight you can find. You just tweak the exercise for the result that you want.

9. Many of the exercises used in kettlebell training are powerful grip builders. This is something that carries over to both the strength and endurance world and is lacked in many endurance exercises. SO you can be working on your cardio and building some muscle and at the same time getting great grip work.

10. Kettlebells allow you to do some unique exercises, many of which at the same time allow you to build joint strength and flexibility along with strength and conditioning. Even the basic swing has a great hamstring stretch and other exercises such as the windmill, and single leg deadlift also build massive flexible strength.

sources: http://www.strongerman.com

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