Kettlebell training is THE most efficient way to get functionally strong and fit. As a World Champion kettlebell lifter, I can say that without a doubt, kettlebells are one of the best “bang for your buck” tools to improve your health and fitness -- especially if you work at a desk for a living! I firmly believe that everyone would benefit from lifting kettlebells: children, desk jockeys, athletes and grandmothers alike. 

1. Kettlebell training strengthens the areas where most people are weak from sitting at a desk: glutes, core, back, hamstrings. Exercises like deadlifts, swings, and squats, are great for increasing total body strength, as they involve all of the largest muscle groups in the body.
   

2. Like any form of strength training, kettlebell training builds muscle and reduces body fat. As the amount of muscle mass you have increases, you will get a boost in metabolism and burn more calories all day long. While your bodyweight may not necessarily change, you will see a favorable change in your body composition as you get stronger.
   

3. Lifting kettlebells can reduce or eliminate back pain! All of the basic kettlebell movements heavily involve the core muscles (think back and abdominals). Lower back pain is often caused by weakness in the core musculature, and strengthening the area can significantly reduce discomfort. That being said, make sure you practice good form with all of your kettlebell movements to protect your back, especially the swing. 
   

4. Lots of people have rehabilitated shoulder injuries and ailments through the combination of mobility, stability, and strength gained from working with kettlebells. While you should definitely check with your doctor first, kettlebells can be an amazing tool for coming back from a shoulder injury stronger than before. 
   

5. Lifting kettlebells improves posture. Due to our modern day lifestyle that revolves around sitting at desks and staring at screens, many of us have developed poor posture. One of the keys to improving posture is to strengthen the posterior chain muscles (the back side of your body). Guess what? Kettlebell movements do just that!  
   

6. Kettlebell training involves compound, total body movements that have great carryover to daily life. Whether you need to pick up your kids, carry groceries, move furniture, or walk up the stairs -- lifting kettlebells will develop the strength and fitness necessary to complete essential chores and activities with ease.  
   

7. Kettlebells are incredibly efficient. You can improve your strength and cardiovascular endurance simultaneously, and in as little as 30 minutes. That’s not to mention the additional benefits of enhanced stability, balance, coordination, and grip strength. Since kettlebells are portable and easy to store, you can train at home without the need for a gym membership -- saving both time and money. Even just 10-15 minutes a day can yield great results. 
   

8. Kettlebells improve cardiovascular fitness, eliminating the need for high-impact modalities such as running or jumping. Many people with joint pain who aren’t able to do traditional forms of cardio find they are able to swing a kettlebell and gain tremendous aerobic capacity. All that is required is a small square of space and one kettlebell -- much simpler than heading to the gym to use the cardio equipment, and more comfortable than going outside when it’s cold out. 
   

9. Kettlebells are a better tool for most people than barbells. While CrossFit gyms have made barbells extremely popular, the truth is that most people don’t have the stringent mobility required to complete exercises such as presses, overhead squats, and snatches with a barbell. Kettlebells can be used unilaterally, which demands less mobility and allows the body to adjust as needed to complete the movement safely. Even when used bilaterally, doing the same exercises with kettlebells is more accessible for the general population.
   

10. Training with kettlebells gives you fun and exciting goals to work on that help keep you consistent with your fitness routine. Kettlebell exercises can be combined into flows that challenge the heart rate and allow for creative freedom. Skill-oriented training keeps you motivated to learn more and work harder to see progress. Within the kettlebell world, there are many “benchmarks” to hit: doing 5 minutes of snatches unbroken, completing a Turkish Get Up with 50% or more of your bodyweight, pressing a 24kg kettlebell (for women) or 40kg kettlebell (for men), and more. 

In summary, kettlebells are an amazing tool to get fit, strong, and motivated! Not only will you reduce pain and improve heart health, but you can do it in less time and in the comfort of your own home. Everyone can benefit from lifting kettlebells -- whether you an advanced lifter or just starting out on your exercise journey. Lifting kettlebells is a skill that takes time to develop; however, once developed that skill leads to a strong, resilient body that is capable of handling the rigors of life and so much more. 

On that note… I’m off to go lift some kettlebells now. I hope you decide to join me! 

Britt

PS - If you’re looking to buy a kettlebell, check out Kettlebell Kings (they offer FREE shipping!). 

PPS - If you need help learning to use your kettlebell, enter your email to receive my free ebook: The Beginner’s Guide to Kettlebell Training.