Build Muscle Mass and Increase Flexibility with Kettleball Training

October 30, 2008

While kettleballs have been used for over 100 years in places like Russia, their use was not widespread until recent years. 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 compelling entry in your workout routine.

Kettleballs look like miniature bowling balls with thick, large handles. They come in diverse weights from around 2 kilos to 35 kilos, but the heavier weights aren’t used often, as kettleball training focuses more on conditioning, explosive strength, and movement, rather than sheer strength.

The incredible aspect of kettleball training is their versatility. In one quick workout you can accomplish a number of goals. Some of the numerous benefits you’ll gain from kettleball training include:

Strength improvement
Explosive power increases
Improvement in your conditioning level
Increased 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 can boost your metabolism for almost a full day after your workout is complete, 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 upper body and core conditioning, and not your lower body. To supplement you’ll need to pair your kettleball routine with a good lower body session, or maybe even a quick interval training routine.

Keep in mind that ketteballs will work most effectively in interval-based workouts, so traditional body building workouts 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 already aware that traditional body building exercises aren't the most appropriate option.

With the many advantages that kettleballs offer, they should be added to your workout session, provided that it already emphasizes recent discoveries in fitness science and is a good fit for your body type and goals.