While kettleballs have been around for over a century in places like Russia, their use was not widespread until recently. In America, kettleball training is virtually exploding, thanks to some very unique results that you can achieve with kettleballs. For anyone looking for muscle weight gain, kettleballs make a versatile addition to your conditioning routine.
Kettleballs resemble small bowling balls with large, thick handles. They come in various weights from around 4kg to 35kg, but the heavier weights aren’t used often, as kettleball training focuses more on conditioning, explosive strength, and movement, instead of sheer strength.
The beauty of kettleball training is their versatility. In one short workout you can accomplish a number of objectives. Some of the many benefits you’ll gain from kettleball sessions include:
- Strength improvement
- Explosive power improvements
- Increases in your conditioning level
- Improved range of motion and joint flexibility
- Anaerobic conditioning gains
- Core strength gains
- Balance and stabilization improvements
And I’ve saved the best for last: kettleball training will boost your metabolism for almost a full day after a workout is over, making kettleballs ideal candidates to help you build muscle up and shed fat.
Kettleballs do have drawbacks, however, but they can be overcome. The one cited most frequently is that kettleballs only work for core and upper body conditioning, and not your lower body. To make up for this you’ll need to pair your kettleball session with a solid lower body session, or perhaps even a quick high intensity interval training (HIIT) routine.
Keep in mind that ketteballs will work best in interval-based workouts, so traditional body building routines aren’t the best fit. However, if your goal is to build muscle up and you stay abreast of advances in exercise science, you’re probably aware already that traditional body building exercises aren’t the most fitting option.
With the many benefits that kettleballs offer, they should be added to your workout session, provided that your workout already emphasizes recent experience in fitness science and is a good fit for your goals and body type.
