A stronger grip means heavier lifts and better control. The handle of the kettlebell is larger than the typical barbell or dumbbell, so any exercise you perform with it is going to stress your grip more. The swing, which is the foundational lift for kettlebells, in particular puts increased stress on your hands and forearms for an extended period of time, forcing your grip strength to develop more quickly than with standard strength training.
Most people who love resistance training tend to hate traditional cardio. There are two main energy systems we use during exercise, the anaerobic and aerobic energy systems. Kettlebells are a more efficient tool because they activate both these systems simultaneously, whereas simple traditional strength or cardio training typically work one or the other. Because of the ballistic nature of kettlebell swings and the high tension of kettlebell grinds you can improve cardiovascular ability while also strengthening your whole body in a very short amount of time.
Work capacity is simply how much work your body is able to do. Increasing work capacity by using your whole body with each repetition allows you to build more muscle, get stronger and burn more calories.Kettlebell training lets you do a lot of work in a very short amount of time. It’s a great conditioning tool for fat loss, not only does it burn a ton of calories during the activity but also for hours after the activity.
Protecting your spine comes from the ability to properly brace your core. A strong core enables us to move with control and improves our overall function. Kettlebell training teaches you to resist spinal twisting as you move through the swing and grind. Proper breathing techniques allow you to drawing in a breath and bracing your stomach like you’re about to take a punch. This constant core tension leads to amazing core strength.
Low back pain is one of the most common symptoms that any health care practitioner will treat. The main reason for this and the biggest cause is glut or posterior chain weakness. The gluts are the largest muscles in the human body and are responsible for almost all movement. When the gluts are weak and don’t fire correctly, the work they should be doing is taken over by our lower back muscles. Our low backs fatigue and our muscles spasm all causing chronic low back pain. Kettlebell training teaches you to extend and fire through your hips, thus strengthening your gluts and posterior chain taking the stress off your lower back. Aches and pains are often a result of instability and imbalances. Kettlebell training doesn’t just expose these imbalances but works to correct them through improving coordination, stability and strength with low impact.