Posterior Chain Development
Kettlebell training can target the entire body, however most movements (swings, squats, complexes, etc) are dependent on posterior chain for production. Coaches can mix in kettlebell training with other strength exercises to build muscle coordination, stamina, power, and cardiovascular fitness…all at once.
Unilateral and Anti-Rotational Movement
Kettlebells are a great tool to increase unilateral coordination, muscle development, and address core strength deficiencies. Movements like swings, unilateral presses, and asymmetrically loaded lunges (just to name a few) are great for increase balance, core stability, and increasing single-sided strength and muscle.
Kettlebell Krusher Says:
Most people are only aware of the obvious benefits that kettlebell training can provide. Strength and building muscles to be precise. However, many kettlebell exercises also force you to keep your balance. The off-center gravity of a kettlebell also works wonders for balancing purposes when it is in motion.
One exercise that requires perfect balance is the kettlebell pistol squat. There are a few different variations for this exercise but they all have the same requirements. The kettlebell is held in one hand, then one leg is lifted in the air, parallel to the ground. You then squat as low as possible on the supporting leg and then rise and repeat. If you want to master the squat without a kettlebell first, there’s a great article that covers that in detail. Read the full post here.
It’s not one of the more tiring kettlebell exercises, but if you’re overweight it can be difficult to maintain perfect balance after each rep. In time, your goal with the pistol squat should be not to touch the floor with your free-hanging leg during a set. You’ll get a great workout for your legs and, of course, improve your balance.