Kettlebell Benefits

7 Amazing Benefits Of Kettlebell Training

For those wondering what benefits kettlebells or kettlebell training deliver, the kettlebell not only creates an athletic build but can also provide you with these 7 amazing benefits and more:

None of these amazing benefits come by just buying and holding a kettlebell though (you wish), to enjoy any of these benefits you have to:

  1. Get the right program/routine/workout
  2. Get your form and technique right
  3. Put in the work

And to be completely honest, the kettlebell provides way more than 7 kettlebell benefits, I just felt like 7 was a good number to start with but the benefits of the kettlebell are truly unlimited. You can reach any goal imaginable with them. Many more than you can with the barbell or machines. Hence the variety and versatility of the kettlebell.


Fun is a benefit often overlooked or looked down upon, but fun and variety are in my books considered one of the most important benefits, as one gives up quickly on something that isn’t fun or provides versatility.

If something isn’t fun, i.e. a source of enjoyment, amusement, or pleasure, then one doesn’t stick to it for long or doesn’t achieve the same results that one would when they are doing something that they do enjoy. For me personally, the kettlebell has been providing fun and variety for over 2 decades, there is always something new to learn, and there is always something different to switch to.

Low-Impact Cardio

Low-impact cardio is one of the big benefits that the kettlebell provides. Running or jogging is great but can lead to knee or hip problems, especially when overweight or wearing incorrect footwear. The kettlebell provides a great low-impact cardio alternative to running. You can go for sprints or marathons with the kettlebell. For example, power work would be considered as sprints, and continuous work like the clean and jerk, or alternating clean and jerk would be considered marathon or long-distance work when programmed correctly.

Strength And Power

The kettlebell can help you achieve great strength and power benefits, but only if you do it right. You need to have heavy kettlebells available to improve strength. To develop power, you need to pick the right exercises and have kettlebells in the range of 70% to 80% of your 1RM for the given exercise. For maximal strength, you need to work with 1RM and close to it.

But having a good collection of kettlebells and knowing your weight range doesn’t help unless you have a great program to follow like the 4-day split strength program Prometheus Phase II.

Grip Strength And Endurance

Grip strength is often overlooked but is truly the key to your increased strength because being able to hold on to a heavy weight is the first part of the strength chain. Grip endurance is another benefit that comes from kettlebell training and is the key to you being able to safely perform unbroken kettlebell exercises for a long duration of time.

Mental Toughness

There is no other sport that develops mental toughness like kettlebell sport. The mental capabilities that you develop to be able to complete 10, 30, or 60 minutes of unbroken work with heavy weights are unmatched.

Kettlebell Benefits

As I mentioned at the start of this article, the benefits of the kettlebell are infinite, and here are some more links to specific benefits delivered by juggling, swinging, or flowing with the kettlebell:

Athletic Build

The kettlebell is also an amazing tool to develop an athletic build, and anyone can start with just one kettlebell and upgrade over time. A great program to follow to create that amazing kettlebell athletic build is THE PACE MAKER PROTOCOL.

Increased Core Strength

Because the kettlebell moves through multiple planes of motion with popular kettlebell exercises like the swing, clean, and snatch, the core does a lot of work to stabilize which provides great core strength benefits. But there are plenty more kettlebell exercises that work the core, here are the 5 best kettlebell exercises for core and ab strength.

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