A kettlebell's center of mass is extended beyond the hand which makes them different from dumbbells. This structure facilitates ballistic and swinging type movements. The uneven weight distribution of the kettlebell provides an unstable weight for manoeuvring which is the key reason for the effectiveness of kettlebell exercises.
Many of the central Kettlebell movements ie. the swing, snatch, and the clean and jerk incorporate total body movements in functional movement patterns, thus replicating activities of daily living and sporting endeovours .
Training with Kettlebells can offer improvements in mobility, range of motion, agility, cardio vascular endurance, and increased strength.
There are two main types of exercises:
1. Grinding Exercises- slow and controlled movements designed to generate full-body tension that can be sustained for a period of time. ie Renegade Row, Overhead Press, Turkish Get Up, Goblet Squat, Deadlift, Lunges
2. Ballistic Exercises -high velocity movements with an acceleration in a short period of time ie. Kettlebell Swing, Kettlebell Clean, Kettlebell Snatch, Rotational Woodchop.