Unlike a conventional dumbbell or barbell, the kettlebell’s centre of mass is displaced from the handle, so the weight pulls against the hand constantly and requires not only strength and coordination when exercising with it, but also the recruitment of other muscles through the arm, shoulders and trunk.
Everyone can benefit from regular kettlebell workouts, from those who just want to look and feel good to elite athletes of all kinds. Ordinary people can increase their functionality, improve their posture, become more mobile and build cardiorespiratory fitness, while elite athletes can use advanced exercises and techniques to target various muscle groups and movement patterns.
The kettlebell is best used as a full body training tool (rather than an isolation training tool) and, while it can be used for pure strength or power work, the kettlebell’s advantage really lies in its application as a strength endurance or power endurance tool.
The overall result is increased strength, flexibility, coordination, muscle tone and aerobic conditioning.