Note 05
What kettlebell training can bring to your movement practice.
Kettlebell training can bring strength, coordination, and useful variety to a movement routine when the technique and the intention are right.
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Why I Use Kettlebells During Workouts
A Different Kind of Weight
“Why would you use Kettlebells during workouts?” My short answer? “For something different”.
The Unique Design Advantage
Unlike dumbbells, which have symmetrical mass on either side, kettlebells place an off-center mass beneath the handle. That shifted center of gravity challenges coordination and motor control, moves targeted muscles through a broader range of motion, and helps develop joint stability. They can also relieve muscle stiffness and joint pain. The Physical Therapist in me is totally cheering right now!
Strength Meets Cardio
Kettlebell work combines resistance training with heart-pumping, high-intensity cardiovascular effort, producing a very efficient full-body workout. Whether your aim is to build size, lose body fat, or pursue a blend of both, kettlebells can be a versatile tool. I include them in my personal routines and in sessions with clients and strongly recommend trying them.
Addressing Chronic Pain
For people coping with chronic pain, kettlebell drills can act like short rehabilitation sessions by retraining movement patterns. The kettlebell handle approximates the kinds of objects we handle daily, encouraging practical, transferable body mechanics. Again, the Physical Therapist in me is geeking out over the possibilities.
Scientific Backing
Research supports these practical observations. A 2011 randomized controlled trial by Jay and colleagues reported that kettlebell training improved muscle strength and enhanced cardiovascular endurance among participants, indicating benefits for both musculoskeletal and cardiovascular health.
If you haven’t tried kettlebells yet, consider giving them a swing. Got questions or need a hand (or a kettlebell)? I’m here. Always got your back… and your workout!
About the Author
Veronica Lane, MHS, PT, is a Physical Therapist and NASM-certified personal trainer specializing in pelvic floor therapy. She is located in STL, MO.
Works Cited
Jay, K., Frisch, D., Hansen, K., Zebis, M. K., Andersen, C. H., Mortensen, O. S., & Andersen, L. L. (2011). Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scandinavian journal of work, environment & health, 37(3), 196-203.