Why Kettlebells Are Great For Rehab

Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)

I believe the year was 2008 or possibly 2009—my first introduction to functional training tools like suspension trainers, kettlebells, and Ultimate Sandbags. Before that, it was rare to see such training tools in a physical therapy clinic; they were primarily reserved for private training studios, which were still few and far between at that time. I think sometimes people forget that we didn’t have access to training tools like I mentioned; they weren’t as accessible, and some tools didn’t even exist when I was going to physical therapy school.

Now, everyone knows about my love for Ultimate Sandbags, but kettlebells hold a special place in my heart as well. I remember one of the first kettlebells I ever got was a gift from Josh… and everyone can go *aww*, how sweet. But seriously, I was amazed at how much I could do with just one implement.

Around that time, I did contract work for outpatient physical therapy clinics and would haul my Ultimate Sandbags, kettlebells, and other equipment that I knew the clinics didn’t have. It was important to me to have the tools that would allow me to make the most impact on my patients’ care process.

So, I wanted to talk a bit about the benefits of kettlebells in this post, as we all know I can rave about Ultimate Sandbags all day long and their benefits, but I rarely talk about kettlebells and what they can bring to the table in rehab.

Now, you might be asking: What problem does the use of kettlebells solve? What do they do better than?  Well, I’m glad you asked!

Kettlebells solve several key problems related to functional fitness, strength, and rehabilitation:

1. Lack of Full-Body Training: Traditional machines or isolation exercises often focus on individual muscles (which you always see in the world in physical therapy) , which doesn’t reflect how the body functions in real life. Kettlebells are excellent for full-body workouts, engaging multiple muscle groups simultaneously, which enhances functional strength and overall coordination. We can train both the body to be stronger by producing more force and more stable which controls how well we move.

 

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2. Limited Mobility: Many strength training tools (like barbells) can restrict movement patterns or require a lot of space. Kettlebells, on the other hand, allow for dynamic, fluid movements that improve mobility, flexibility, and joint health while also building strength. They allow us to train every movement pattern and in all three planes of motion when used correctly including rotation. Using good rotational training can enhance hip mobility, core strength, functional movement capabilities, and help save our low backs.

 

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3.Posture and Core Stability: Kettlebell exercises are great for improving core stability, posture, and overall body awareness. These exercises train the body to engage the core in a way that promotes better posture and alignment throughout daily activities. Research shows that kettlebells can be effective for both low back and shoulder issues (1). The way kettlebells build core stability allows this strength to more positively impact our strength and power as well (2). So, not only are we learning how to control our bodies better, but this allows our body to develop greater strength and power at the same time.

Strength Imbalances: Because kettlebell exercises often involve unilateral (one-sided) movements, they can help correct muscle imbalances. This is particularly beneficial for rehabilitation and injury prevention. The ways we can use kettlebells for unilateral or building up to more unilateral exercises make them amazing tools for true overall stability.

 

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Cardiovascular Conditioning: Unlike traditional strength exercises, kettlebells can be used for high-intensity interval training (HIIT), which improves cardiovascular endurance while also building strength. The dynamic nature of kettlebell training keeps your heart rate elevated, providing both strength and conditioning benefits in one workout. Being able to train one’s cardiovascular system while building up the hamstrings, glutes, and core (areas that cause many people to have issues in many daily activities and actions like running) is very powerful especially if someone is recovering from injuries that prevent the impact of running and jumping.

Now, just like Ultimate Sandbags, kettlebells also help solve the problem of a lack of functional, full-body training, improved mobility, addressing muscle imbalances, and they can be adapted for rehabilitation.

Kettlebells can also teach us so much, including:

– Improved Postural Awareness: Kettlebell training helps develop an awareness of your posture and how to maintain alignment during complex movements. This improves your overall body awareness and can help you move with better posture in daily life.

– Understanding Power Generation: In many kettlebell exercises, you generate power from the hips and core rather than relying solely on the arms or legs. This teaches you to focus on generating force from the correct muscles, improving your overall movement efficiency. This isn’t just for swings, cleans, and snatches, but kettlebells can really raise what lunges can do too!

 

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– Coordination and Rhythm: Many kettlebell exercises, especially when done in combination or high repetitions, require a smooth, rhythmic flow of movement. This improves your coordination and teaches you how to control your body during complex, multi-joint motions.

– Load and Tension: Kettlebells teach you to work with load and tension. Many kettlebell exercises involve learning how to manage different loads and create tension throughout the body. This teaches you about strength and how to control your muscles through various positions, building both strength and endurance.

So, I could probably go on all day, but hopefully, you’re getting the point.

Nowadays, I see kettlebells in clinics all the time, but they still aren’t being used to their full potential. Most of the time, they just collect dust in the corner or are only used for a squat or press. I really want people to see and appreciate functional training tools like kettlebells and all they can teach an individual, whether it’s in the clinic or the gym.

Don’t miss our “Redefining Kettlebell Training” FREE webinar, THIS Tuesday December 10th at 2pm EST HERE

 

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References:

1. Jay, Kenneth, et al. “Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial.” Scandinavian journal of work, environment & health (2011): 196-203.
2. Girard, Joe, and Syed Hussain. “The effects of kettlebell training on strength, power, and endurance.” Physical Therapy Reviews 20.1 (2015): 8-15.