What Are the Benefits of Lifting a Kettle Ball?

According to Northwestern Health Sciences University, kettle balls were first used in strongman competitions in Russia. They are weights that resemble cannon balls with handles and are typically used instead of traditional dumbbells. Because they are small and portable, kettle balls are popular tools for home exercise. Exercising with a kettle ball can help improve mood, combat chronic diseases, manage weight, boost energy levels, promote sleep and increase sexual desire, according to the Mayo Clinic.

  1. Low Back Stress

    • Performing squats with a kettle ball reduces back pain.

      Kettle balls provide the benefits of anaerobic exercise without added stress on the back, according to the University of Florida. Performing a front squat with a kettle ball strengthens leg and abdominal muscles without causing back pain.

    Combined Cardio and Strength Training

    • People who don't exercise have a significantly increased risk for heart disease.

      Unlike traditional weight lifting, kettle ball exercises typically combine cardiovascular and strength training in one activity. This provides the benefits associated with both aerobic and anaerobic exercise. Physical inactivity is a major risk factor for heart disease, according to the American Heart Association. Exercising with kettle balls is a great way to stay active and maintain heart health.

    Disease Prevention

    • Lifting kettle balls keeps you active and lessens your risk of serious health problems.

      Lifting a kettle ball is a form of strength training that helps prevent a variety of health problems, including arthritis, diabetes, osteoporosis, obesity, back pain and depression, according to the United States Centers for Disease Control and Prevention.

    Weight Maintenance

    • Lifting kettle balls every week will help you maintain a healthy weight.

      Lifting a kettle ball provides the benefit of increased muscle mass, according to the United States Centers for Disease Control and Prevention. Building muscle mass increases the resting metabolic rate and helps with weight loss. Resting metabolic rate (RMR) is the number of calories the body burns in a day without exercise, according to Net Wellness. Muscle is a type of active tissue that consumes more calories than fat tissue.

    Blood Glucose Control

    • Lifting a kettle ball helps maintain blood glucose levels through resistance training, according to the University of New Mexico. Resistance training with kettle balls also improves insulin sensitivity and bone strength.

    Lifting Alternative for Women

    • Many women who are new to exercise use a kettle ball because it allows them to weight train without having to manage the bulkiness and intimidating size of traditional dumbbells, according to WorkoutIQ.com. Some fitness centers even feature women's exercise rooms with kettle balls.