7 Best Kettlebell Workout Benefits

This article is a guide on kettlebell workout benefits

As can be observed in the current situation, fitness has become a major objective for many people. Kettlebell exercises1 are one of the best-known techniques that would foster fitness. With the advancement of technology, the fitness training technique has also developed throughout time.

Kettlebell workouts and training have gradually gained popularity. However, many people may be unaware that this isn’t a new concept, Kettlebells are being used since the 18th century.

A kettlebell is a weight that is cannonball shaped and is attached to a handle that helps it to be used in many ways. This cannonball-shaped tool is a versatile and portable tool used in the gym and at home.

Kettlebells are available in various sizes and can be used as per your need.

1. How to Choose the Ideal Kettlebell Weights?

The ideal form of home workout tool is a solid set of kettlebells. You won’t need a lot of equipment, and it’ll be convenient to carry and won’t take up much space. Kettlebells are available in kilograms and come in a variety of styles and sizes.

kettlebell workout benefits
Photo by Mads Eneqvist on Unsplash

The most common weights are 8kg, 12kg, 16kg, 24kg, and 32kg. There are smaller weights such as 6kg and 10kg and heavier weights that can reach up to 44kg or more.

1.1 Ideal Weight for Women:

The following kettlebell weights are suitable for women: They can follow a kettlebell weight set of 6 or 8 kg, 12 kg, and 16 kg. For workouts that need an overhead press, the lightest one can be chosen.

Middleweight can be utilized as needed. For more hard and feasible workouts, heavier weights could be considered.

1.2 Ideal Weight for Men:

For men, the following kettlebell weights are appropriate: They can use a kettlebell weight set of 10 kg, 12 kg, 16 kg, or 24 kg. The lightest one can be used for workouts that require movement of the kettlebell overhead.

Heavier weights could be considered for more difficult and realistic workouts. The middle one can be used as needed.

You can begin with the lighter weights and gradually progress to heavier kettlebells once you’ve mastered the correct workouts.

2. Top 7 Kettlebell Workout Benefits

Kettlebell Training 101: Benefits & Top Exercises

Including Kettlebell exercises in your fitness regime can be beneficial for you in many ways. A single kettlebell can deliver several benefits, ranging from core strength, flexibility, burning fat, maintaining balance, and many more. Here are seven advantages of this type of Workout:

2.1. Fosters Fat Loss:

A healthy diet and a kettlebell workout will help you lose weight faster than swimming, running, or other traditional workouts. Kettlebell exercises incorporate entire body movement, which acts as a catalyst for releasing human growth hormones2, which aids in fat loss.

The metabolic rate that promotes fat loss is also increased by lifting weights and by doing high-intensity workouts. Also, lifting weights builds muscles, and this helps to burn fat.

2.2. Affordable and Convenient:

You don’t need to invest a lot of money or stock up on a lot of equipment. A kettlebell workout regime can be done with any number of weights you like.

Initially, you can begin with a simple or light option, and gradually with advancement in your workout regime, you can add more weights to your collection.

Kettlebells are widely available online, as well as at any fitness store or sporting goods store. It is also compact and can be easily used for workouts from home.

2.3. Caters to Muscle Formation:

Kettlebell exercises are great for building muscle and gaining lean mass. Instead of focusing on specific muscles, a kettlebell workout exposes itself to compound exercises that involve several muscle groups.

This training method is not only more efficient, but it also causes your body to produce more muscle-building hormones. Kettlebell exercises will also improve your endurance, flexibility, accuracy, and stamina.

2.4. Boost Coordination and Flexibility:

The movements of the kettlebell are quite dynamic. Swinging them around, and switching weight between different body sides, all these demands concentration, and coordination. This concentration and mind-to-muscle link will increase your coordination.

Kettlebell swings combine a swinging action and hip movement that opens up your hips, enhances your back muscles, lengthens your spine, and in turn, provides more flexibility.

2.5. Comprehensive Fitness Tool:

One kettlebell can do a wonder of several tools as a kettlebell exercise includes the movement of your entire body. Stretching while doing kettlebell exercises increases flexibility. While swinging the kettlebell increases your heart rate, making it a good cardio exercise.

Lifting weight will help you burn fat, and since the core is engaged, it will increase your core strength.

2.6. Develops Better Grip and Posture:

Kettlebell workouts help to strengthen several areas of your body. Swinging a kettlebell or doing any other kettlebell workout while holding the handles might help you strengthen your grip.3

These workouts need stabilized muscles and your core to maintain balance while working out with kettlebells. Kettlebell exercises gradually improve your balance and grip.

Because of our hectic schedules and jobs, we spend most of our time sitting and working, which leads to bad posture and eventually back and neck pain.

Kettlebell workouts target the posterior chain, including the core, enhancing muscle strength and general posture improvement.

2.7. Foster Strong Joints and Muscles:

A kettlebell workout improves joint and muscle flexibility while simultaneously strengthening them. Since kettlebell workout is dynamic, they necessitate conscious control.

Kettlebell workouts put your entire body under stress, forcing your joints, muscles, ligaments, and other body parts to grow. This workout regime also aids you in your regular activities by allowing you to bend, walk up the stairs, and perform other daily tasks without any discomfort.

3. How Does Kettlebell Workout Work?

A kettlebell workout is a high-intensity exercise. It is an extremely efficient workout since it incorporates numerous body parts rather than focusing on just one.

Kettlebells provide additional diversity in workouts and offer numerous types of body mechanics that allow muscle regions that haven’t previously been addressed to be targeted, as well as help you achieve an overall level of fitness.

Kettlebells are a wonderful cardio exercise that can help you gain strength and a tight, lean figure without adding bulk to your body. Kettlebells are an excellent way to burn a lot of calories in a short amount of time.

The kettlebell swing is the cornerstone for many other kettlebell workouts, and it works your buttocks and abs all at the same time. Within 30 days, you’ll notice improvements in cardio, strength, muscle mass, and fat loss with a proper diet and a quality kettlebell training regimen.

4. Best Kettlebell Workouts

Before moving ahead with our kettlebell workouts, one of the most important steps is warm-up exercises. This should always be performed before working out. Warming up is important as it prepares your body for any activity or workout regimen.

Another important point is to do the workout techniques in a proper form. There are several kettlebell workouts, including Kettlebell Pistol Squat, kettlebell front squat, kettlebell farmer’s walk, and many more advanced exercises.

Here are some of the best kettlebell workouts that you can use as a part of your fitness regime:

4.1. Kettlebell Swing


  1. Firstly, stand with your feet shoulder-width apart.
  2. In between your ankle bones, place the kettlebell.
  3. With both hands, hold onto the handle, with the hand facing outward on the handle and arms straight.
  4. With knees bent, lean forward at the hips, and keep your back flat.
  5. Before you begin, create a slight amount of momentum.
  6. Keep your back straight, core tight, and swing the kettlebell back and forth in between your knees.
  7. By driving your hips forward and squeezing your butt, return to the starting position with the momentum you have built up.

To avoid any mistakes while doing this exercise, you can refer to this video, Here.


By doing this type of kettlebell exercise, you can develop strength, flexibility, and balance. It will assist you in gaining lean muscle mass and burning fat 4more quickly.

4.2. Kettlebell Clean

Kettlebell Clean Technique (How To Not Destroy Your Wrist & Arm)


  1. Begin by placing the kettlebell slightly in front of you and between your shoulders, with your feet shoulder-width apart.
  2. To produce momentum, bend somewhat at the knees but mostly at the hips and grab the kettlebell with one hand (thumb pointing backward) and bring it back between your legs.
  3. To begin the upward movement of the kettlebell, push your hips upwards while straightening your back.
  4. Once the bell reaches your navel level, pull the kettlebell back slowly and move your fist under and around the kettlebell so it is placed comfortably on the back of your wrist.
  5. Repeat by pushing the kettlebell out and letting the kettlebell swing down between your legs.

To avoid any mistake and to do it correctly, you can refer to this video, Here.


It’s ideal for fat loss because it utilizes most muscles, enhances grip strength, and strengthens forearm muscles.

There is another variation to this exercise known as kettlebell clean and press, and this is a combination of the Clean and the Overhead Press. This is a complex exercise and requires lots of practice.

You can refer to this video to know more about this kettlebell exercise.

4.3. Kettlebell Goblet Squat


  1. Start the goblet squat by grasping the kettlebell with both hands at chest height. Maintain a forward-facing posture with your elbows close to your body. Toes should point naturally outwards, and feet should be slightly broader than shoulder-width apart.
  2. Begin by pressing your heels into the ground and thrusting your hips back. Your thighs must be in a parallel position with the ground. Return to the starting position and repeat the process.

You can refer to this video for a better understanding.


It strengthens the muscles, leg, and glute and improves core flexibility.

4.4. One-Arm Kettlebell Snatch


  1. Begin by standing with your legs shoulder-width apart and your kettlebell on the floor a few inches away from your torso. Bend forward and use one arm to hold the kettlebell.
  2. Take the Kettlebell in your hands and swing it between your legs.
  3. As you stand up, bring your elbow back towards your shoulder as you raise the kettlebell.
  4. Carry the Kettlebell to the top, secure your arm into a fully extended elbow, and reach the overhead position. As the kettlebell reaches its highest point, exhale.
  5. Return the kettlebell to its starting position. While dropping the bell, take a deep breath. To keep executing the snatch for the specified number of repetitions, repeat these steps.

Video reference for kettlebell snatch.


It strengthens the Shoulder, Glute, and core and improves coordination.

4.5. One Arm Kettlebell Row


  1. Firstly, put a Kettlebell  beside your leg
  2. Put any one leg (right) in front of you, and your other( left) leg on the ball of your other (left) foot. This stance is similar to a lunge.
  3. To get into the beginning posture, you should maintain two things. Firstly, knees are slightly bent as you bend over, and secondly, maintain an upright position.
  4. For added stability, place your right hand on your right knee.  In your left hand, take a neutral hold on the kettlebell.
  5. Retract your shoulder blade and flex your elbow as you pull the kettlebell up to your stomach. Maintain an upright position. Lower the weight and repeat.

Before swapping sides, finish all of the reps on one side.

Video reference for One-Arm Kettlebell Row.


Since the core is engaged, it will improve the core strength and stability, focusing on the abs, back muscles, and upper and lower body.

5. Can You Do a Full Body Kettlebell Workout With Just One Kettlebell?

Yes, a single kettlebell can be used to perform a full-body kettlebell workout. Kettlebell workouts engage numerous muscle groups, allowing you to concentrate on different areas even with just one exercise.

Full-body kettlebell workouts are demonstrated in this video. This features a complete workout plan with several kettlebell exercises.

30 Min Full Body KETTLEBELL WORKOUT | Supersets

6. Drawbacks of Using Kettlebell Workouts

1. Injuries can occur if you do not adopt the proper form and try to use your arm or perform workouts with the support of your upper body. Torn hands, back or shoulder injuries, bruised arms, and other injuries are among the possibilities.

If you have no prior experience with the workout, you should seek advice from a specialist before beginning.

2. Unlike other equipment, the kettlebell comes in various sizes, particularly the smaller ones. It usually begins at 8kg or 6kg. As a result, grabbing the required weight may be challenging because the weight range is 4 km apart. Excess weight can also place a burden on the muscles.

If you can’t find a suitable weight, you can try using other tools too.

7. Is it ok to do kettlebells every day?

If you want to do a kettlebell exercise every day, you can. However, one of the most important things to remember is to pay attention to your body. As you do something more regularly, your body adjusts to it and eventually masters the movement.

Whether you should use it daily or not depends on the severity of the workouts you perform, your present experience, and how quickly your body recovers from the sessions.

Since kettlebell exercise is dynamic, it is recommended that you work out two to three times per week. It is recommended that you take breaks and repeat the process. It is best to allow your body to heal on its own time.

One workout that you might be able to do daily is the kettlebell swing. You should also consider your age, lifestyle, and food while deciding whether or not to exercise every day.

  • Age Counts: 

When you’re young, your body can mend faster than when you’re older. As a result, you can make an informed decision.

  • Sufficient Sleep 

No matter how hectic your schedule is, you must rest properly and sleep for a sufficient amount of time.

  • Proper diet plan

You must adhere to a suitable nutrition plan. Proper nutrition aids in faster and better healing.

8. Final Words

This is a fantastic workout that is both effective and helpful. In comparison to other exercise tools, the kettlebell provides a greater grip. Kettlebells offer a unique training strategy that can bring diversity to your routines. They are incredibly effective and can be transported due to their small size.

It also aids in focusing on a bigger region compared to the scope provided by other fitness instruments. The workout gets your heart pounding and burns up to 20 calories each minute, allowing you to lose weight in less time.

This workout can provide a lot of flexibility while also focusing on the posterior area and boosting strength. With multiple advantages, one more noticeable benefit is its time-saving quality and efficiency. With just one kettlebell, many benefits can be achieved in one go.

So, don’t just keep reading and waiting. Get started with your very own kettlebell regime. This workout is a one-stop destination.

Read more from us here.

  1. Manocchia, Pasquale, et al. “Transference of kettlebell training to strength, power, and endurance.” The Journal of Strength & Conditioning Research 27.2 (2013): 477-484. ↩︎
  2. Strobl, Jeannine S., and MICHAEL J. Thomas. “Human growth hormone.” Pharmacological reviews 46.1 (1994): 1-34. ↩︎
  3. Swindoll, Charles R. Strengthening Your Grip: How to be Grounded in a Chaotic World. Hachette UK, 2015. ↩︎
  4. Kim, Jung-Ja P., and Kevin P. Battaile. “Burning fat: the structural basis of fatty acid β-oxidation.” Current opinion in structural biology 12.6 (2002): 721-728. ↩︎

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