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6 Benefits of Kettlebell Training | John Wolf
Looking to add a new dimension to your workout routine? Kettlebell training might just be the answer you're looking for! Coach John Wolf shows you the Benefits of Kettlebell Training.
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Kettlebells are a versatile piece of equipment that can help you build strength, increase endurance, and burn fat all at once.
In this video, we'll explore the top benefits of kettlebell training and show you how to use them to get the most out of your workout. We'll cover everything from basic exercises to advanced moves, as well as tips on form and technique to ensure you get the most out of your kettlebell workout.
Whether you're new to kettlebell training or looking to take your workouts to the next level, this video has something for everyone. So grab a kettlebell and get ready to transform your body and take your fitness to new heights!
00:00 – Intro
00:19 – Better Form
The main thing that distinguishes the kettlebell from its dumbbell cousin is the off-set nature of the load. A kettlebell’s center of gravity lies six to eight inches away from your grip (when gripping the handle, anyway), and that makes it harder to control.
As a result, practically any exercise you do with it—from conventional strength movements like presses and squats to more unique kettlebell exercises like swings and snatches—is going to require stricter form and more muscle activation than you could get away with using a dumbbell.
Consider an overhead press for example. “It’s funny how, with barbells and dumbbells, so many people are happy to press to where their elbows are bent 90 degrees,” says Shane Heins, Director of Fitness Education for the Onnit Academy. “But with the kettlebell, everybody instinctively wants to press up to lockout, because the off-set load acts as a counter-weight, pulling their shoulder back.”
In other words, the kettlebell encourages you to do the exercise perfectly. And if you can’t—say, you arch your back or twist to one side in an effort to complete the lift—you know immediately when your form has broken (or if you don’t, a skilled trainer or training partner who’s watching you will).
02:36 – Core Strength
As stated above, pressing a kettlebell overhead will create the tendency to flare your ribs or lean back, so you have to lock your core in that much more to prevent it.
In a swing, you have to brace your core to prevent your lower back from rounding dangerously at the bottom of the movement. On any exercise you do, you can count on your core having to fire harder to stabilize your body and ensure safety—it’s not optional, as it can be with other free weights or machines.
03:34 – Grip Strength
A kettlebell’s handle is thicker than that of a dumbbell, and that requires your fingers, hands, and forearms to work harder to hold on. Coupled with the displaced load and the dynamic nature of many kettlebell movements, your gripping muscles will get a tough workout without your even thinking about it, or adding any extra work in to train them.
04:26 – Athleticism
Kettlebell exercises often have you moving in different planes of motion, and many of them can be linked together into combination movements, or flows—for example, a clean to a squat, and then rotational press. Moving your body and the load of a kettlebell in multiple directions mimics the actions of sports, so if you play anything—recreationally, or at a high level—kettlebell training can prepare you.
04:52 – Conditioning & Cardiovascular Endurance |
Most kettlebell exercises integrate the entire body, and many, such as classics like the clean and press and snatch, involve lifting the weight from the floor to overhead. Working muscles across the body over such a wide range of motion creates tremendous demand on the heart. Kettlebell flows can also burn a lot of calories and double as interval training.
05:17 – Easy Portability
Next to exercise bands and a suspension trainer, kettlebells are the easiest training tool to travel with. They won’t roll around in the back of your car like dumbbells might, and they wouldn’t look out of place on a beach or at the park.
Plus, unlike with dumbbells, you really only need a single kettlebell to get a great workout.
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hey I know you've seen these crazy iron cannonballs with handles attached in your gym and on countless online fitness videos but what's the point of training with them other than to look like a badass well my name is John Wolf I'm the chief Fitness officer at on it I'm gonna go over the benefits of kettlebell training benefit number one is better form kettlebells are similar to dumbbells and that they allow you to train one side of your body at a time they also let you train through a greater range of motion than barbells in many exercises but the key difference to kettlebells versus dumbbells is the offset load nature of the Kettlebell because the handle is not centered on the weight it's actually offset by several inches the center of gravity of the Kettlebell is that offset weight and that creates greater demand to control than that centered dumbbell weight this translates into the need to have better technique in all of your conventional exercises whether you're squatting dead lifting pressing that offset load as a new variable gives you a lot of feedback and in many ways actually helps you increase your range of motion for example in a goblet squat with a dumbbell versus a kettlebell the nature of the kettlebells handles and offset load tends to pull you deeper into your squat reinforcing good mechanics at that new and range this is just one of the many benefits of using the Kettlebell better technique benefit number one is actually better form with the offset load nature of the Kettlebell the fact that the handle is detached from the weight Itself by several inches it gives you a bunch of really novel stimulus and feedback that offset load is actually going to demand you to be more present and aware of your body position as you go through a variety of different conventional and unconventional exercises two examples one lower body and one upper body would be the goblet squat and the overhead press the goblet squat is you hold by the horns and you deepen your squat because of the front loaded nature of the goblet squat your torso tends to stay upright you tend to sit into your hips deeper and this is a great way to increase your range of motion in a foundational lower body exercise taking that to the upper body the overhead press it's really natural for a lot of people to press partials or even kind of in front of their body but with the offset load of the Kettlebell hanging behind your wrist the benefit of it is to allow that weight to pull your shoulder into greater overhead position once again increasing range of motion and improving your Technique benefit number two increased poor strength now the Kettlebell library of exercises is Limitless many of the exercises you're going to be doing are unilateral loading one side or asymmetrical loading in different angles and vectors and with that offset load we've already talked about it's all going to translate to staying active in your core most cuttable exercises the most signature kettlebell exercises are also explosive so you're swinging the Kettlebell through usually like single planes at first and then eventually moving the Kettlebell through circular motions all of this translates into the need to be able to not only accelerate the weight but decelerate it effectively staying centered and strong which translates to a nuclear reactive core well not nuclear but reactive nonetheless your core is constantly engaged and working through all of your kettlebell training benefit number three increase grip strength now the Kettlebell fundamentally has a thicker handle than your average barbell this is going to place a ton of Demand on your grip strength and endurance and take into account all those things we talked in benefit two the dynamic nature of many kettlebell exercises your grip strength and grip endurance are one of the limiting factors so this is going to be one of the first places you continue to develop more strength and more mass oh Alpha Brain sometimes you don't feel focused and alert in the gym and your workouts can suffer as a result Alpha Brain contains research-backed ingredients that support mental focus and can help you think more clearly under stress it's the ultimate way to get in the zone before you hit the gym use the coupon code get on it for 10 off Alpha Brain at onnit.com now let's get back to the video benefit number four kettlebell training requires our body to function as a single unit as we build a foundational set of exercises we also typically transition into kettlebell flows this seamlessly weaves multiple exercises together through transitions those transitions can be very Dynamic and multi-directional which mimic real life activities and sportive activities to increase your potential in whatever way you like to play benefit number five because kettlebell training generally Works through large ranges of motion you're working muscles from head to toe on every repetition and no matter if you're using circuits intervals or flows you're putting a lot of work in in a short period of time speaking of flows choreograph flows can look a lot like dances and just like dancing you can get a lot of calories burned in a short period of time while having a ton of fun benefit number six is all about portability baby you can't put a barbell in your car well not in my car at least and dumbbells are really only helpful if you have a full set but a single kettlebell gives you access to Limitless exercises and you could take this belt anywhere a park a beach a friend's house to get down with a good workout anywhere you enjoy remember if you like the video give us a like below and subscribe to our channel for an article on beginner kettlebell training along with a workout click on the link in the description and follow along foreign
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Thanks for the explanation on the mechanics of how the kettlebell works with the body I found it really useful
I not long ago ordered and Received a 24 kg kettlebell I’m constantly using it 😀 with a kettlebell you don’t even need to go to the gym, since getting mine I’ve cancelled my gym membership.
Do you think kettlebells can help tenis elbow?
I’m so happy I just got my first set of kettle bells for the house along with my free weights and bands.. I love the fact that they force me to use secondary muscle groups I love the thick grip I’m actually in love I’m so easily pleased 😅 here’s to tons of muscle and gains from kettlebells
Hey John – great to see you after all these years . You taught me when you were in Salinas Ca . Dr Dreschler told me about your gym there in Salinas . I’ve continued my kettlebell bell training since my first few lessons from you . I didn’t take but a few lessons but being the great teacher you are, I’ve learned and performed all the ballistic movements with just a couple of shoulder issues which have been resolved with no problem . You really stressed hinging properly . That’s kept me safe for all these years . You are a great teacher – ALL THE BEDT , Sonny
The editor has screwed up. There are repeated parts.
All true
You look like Brendan Schaub's and Bryan Callen's lovechild
Great video John ,what’s the best weight to start with?
I just don't trust myself swinging a wrecking ball around my knees, especially on the fancy moves.
Great video!! Thanks again for all the help!! any other videos that help with the flow moves you were doing in the video?
How to trim down with kettle bell