Not too long ago, the only places you could find kettlebells was in functional training facilities or the racks in the functional fitness section at your local gym.
However, these strangely-shaped weights – they look like cannonballs with handles – are making their way into more training modalities and settings.
READ MORE | Swing your way to a better body with a kettlebell
Beyond strength
The use of kettlebells in resistance training began in the 18th century, when Russian strongmen trained with the counterweights found in markets to build strength.
Modern kettlebell training has far less to do with brute force and far more to do with how your body moves holistically when you train with them.
Kettlebell routines are also not just for elite and lifestyle athletes wanting to build strength. Active women across a range of ages are trying them out and finding benefits beyond strengthening.
READ MORE | Master the move: Two-arm overhead kettlebell squat
The kettlebell difference
Unlike dumbbells, a kettlebells’ weight sits below its handle, creating an offset centre of gravity. That design forces your body to constantly adjust to a shifting load.
This means that signature kettlebell movements, like swings, cleans and snatches, are dynamic, demanding coordination, balance and control from your full body.
“Traditional weight training enables you to build certain muscles really well without engaging your core or stability muscles. It’s very one dimensional. It’s the way to go if you are wanting to look like a bodybuilder but not great for enhancing everyday function and mobility,” explains Cam Hilder, the Sculpt Kettle Bell instructor at One Flow Yoga and Wellness Social Club.
“By contrast, a kettlebell routine empowers you to use your entire body, all your muscles. Your range of motion, flexibility and balance improves, your core and lower back muscles get stronger while building muscle. This makes it an ideal workout for those who are focusing on building functional strength that supports their everyday lives.”
READ MORE | Fix your form: One-arm overhead kettlebell squat
Research-backed benefits
Research supports the benefits. A study published in the Journal of Strength and Conditioning Research found kettlebell swing training improves maximal and explosive strength, particularly activating the posterior chain, which refers to the muscles along the back of the body, including the glutes and hamstrings (Lake & Lauder, 2012).
This study also dispelled the notion that lighter kettlebells were insufficient for building strength.
Another study in the same journal showed kettlebell workouts can elevate heart rate significantly, delivering cardiovascular benefits alongside strength gains (Farrar et al., 2010).
READ MORE | Master the move: Alternating hand kettlebell swings
Broad body benefits
For Cam, who has led more than 250 Sculpt Kettle Bell classes at One Flow, his switch from traditional weight training to kettle bell workouts was for personal reasons.
“After 10 years of personal training, I needed something different. I had a fit and toned physique, but I was tired of injuries, the frequent niggles in my joints and limited mobility,” he says.
“Longevity motivated me to try something new, and kettlebell training turned out to be the answer I was looking for. I have been consistently training with kettlebells for almost 18 months now, and I have not had a single injury or joint pain.”
There are many success stories in Cam’s classes – runners who have built leg strength and gone on to set new personal best race times, and women who once avoided weight training, now making kettlebells a weekly workout alongside their yoga and sculpt sessions.
Considering kettlebells?
Kettlebell routines consist of compound, high-intensity movements, including swings, snatches, and cleans.
There are also strength-focused, foundational exercises such as goblet squats, Turkish get-ups, lunges, and overhead presses, which target the posterior chain and shoulders.
If you are new to kettlebells, it is important to work with a professional instructor. While the movements are not necessarily hard to learn, you should work with an experienced guide to ensure safety and proper form.
Kettlebell routines can benefit women wanting to build strength, muscle mass and bone density. They can also support older adults who are focused on building functional strength, as well as improving core stability and balance to prevent injury.
For those focused on their social wellness, kettlebell workouts such as One Flow’s Sculpt Kettle Bell brings you into a likeminded community where you find motivation and support in achieving your fitness goals.
“At One Flow, kettlebells aren’t just about building strength – they’re about building connection and energy in the room. Unlike traditional weight training, where you move from machine to weight rack in isolation, kettlebell sessions are shared, coached and experienced together,” explains Cam.
“The rhythm of swings, the focus of a clean, the collective push through a timed set, it all creates a sense of momentum that’s both physical and social. The result is strength training that feels connected rather than competitive. You don’t just leave stronger; you leave having moved with others and shared in something bigger than a solo workout,” he concludes.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.