They look like cannonballs with handles, and the exercises people do look very different from any other weight training. These unique characteristics are the reason more South Africans are wondering whether kettle bells should form part of their fitness journey.
The use of kettle bells in resistance training began in the 18th century, when Russian strongmen trained with the counterweights found in markets to build strength. Modern kettle bell training has far less to do with brute force and far more to do with how your body moves holistically when you train with them.
Kettle bell routines are also not just for elite and lifestyle athletes wanting to build strength. Active women and men from a range of ages are trying them out and finding benefits beyond strengthening.
What makes kettle bells different?
Unlike dumbbells, a kettle bell’s weight sits below its handle, creating an offset centre of gravity. That design forces your body to constantly adjust to a shifting load. This means kettle bells’ signature movements like swings, cleans and snatches are dynamic – demanding co-ordination, balance and control from your full body.
Cam Hilder, the Sculpt Kettle Bell instructor at One Flow Yoga and Wellness Social Club, explains: “Traditional weight training enables you to build certain muscles really well without engaging your core or stability muscles. It’s very one-dimensional. It’s the way to go if you are wanting to look like a bodybuilder, but not great for enhancing everyday function and mobility.
“By contrast, a kettle bell routine empowers you to use your entire body, all your muscles. Your range of motion, flexibility and balance improves, your core and lower back muscles get stronger while building muscle. This makes it an ideal workout for those who are focusing on building functional strength that supports their everyday lives.”
Research supports the benefits. A study published in the Journal of Strength and Conditioning Research found kettlebell swing training improves maximal and explosive strength, particularly activating the posterior chain, which refers to the muscles along the back of the body, including the glutes and hamstrings. This study also dispelled the notion that lighter kettlebells were insufficient for building strength.
Another study in the same journal showed kettlebell workouts can elevate heart rate significantly, delivering cardiovascular benefits alongside strength gains.
For Hilder, who has led more than 250 Sculpt Kettle Bell classes at One Flow, his switch from traditional weight training to kettle bell workouts was for personal reasons. “After 10 years of personal training, I needed something different. I had a fit and toned physique, but I was tired of injuries, the frequent niggles in my joints and limited mobility. Longevity motivated me to try something new, and kettle bell training turned out to be the answer I was looking for. I have been consistently training with kettle bells for almost 18 months now, and I have not had a single injury or joint pain.”
There are many success stories in Hilder’s classes: runners who have built leg strength and gone on to set new personal best race times; and women who once avoided weight training, now making kettlebells a weekly workout alongside their yoga and sculpt sessions.
He adds, “I have played golf all my life, and kettle bells have helped my swing by improving my flexibility and rotation. I am now a 3 handicap, the lowest I have ever been.”
Thinking about kettle bell training? Don’t go it alone…
Kettle bell routines consist of compound, high-intensity movements including swings, snatches and cleans. There are also strength-focused, foundational exercises such as goblet squats, Turkish get-ups, lunges and overhead presses, which target the posterior chain and shoulders.
If you are new to kettle bells, it is important to work with a professional instructor. While the movements are not necessarily hard to learn, you should work with an experienced guide to ensure safety and proper form.
Kettle bell routines can benefit women wanting to build strength, muscle mass and bone density. They can also support older adults who are focused on building functional strength, as well as improving core stability and balance to prevent injury.
For those focused on their social wellness, kettle bell workouts such as One Flow’s Sculpt Kettle Bell brings you into a like-minded community where you find motivation and support in achieving your fitness goals.
Hilder concludes, “At One Flow, kettle bells aren’t just about building strength – they’re about building connection and energy in the room. Unlike traditional weight training, where you move from machine to weight rack in isolation, kettle bell sessions are shared, coached and experienced together. The rhythm of swings, the focus of a clean, the collective push through a timed set, it all creates a sense of momentum that’s both physical and social. The result is strength training that feels connected rather than competitive.
“You don’t just leave stronger; you leave having moved with others and shared in something bigger than a solo workout.”
