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How Kettlebell Training Can Make A Big Impact On Longevity
Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)
Over my twenty years as a physical therapist, I have worked with a wide range of individuals, and the one thing I have heard repeatedly from my older patients is this: “If I knew it was going to be like this, I would have prioritized my health and strength much more.” This is a phrase I’ve heard countless times from patients who have experienced falls, health issues related to aging, or difficulty just performing everyday activities of daily living.
There is no going back and I wish people realized the importance of maintaining strength and mobility through the years.
Let’s face it. Aging is inevitable, but feeling old? That’s optional. If you’re looking for way to push back against Father Time—while also reducing your risk of falling —kettlebells might be the key. Yes, you heard that right: those funny-looking, cannonball-shaped weights with a handle. But don’t be fooled. Kettlebells aren’t just for CrossFit enthusiasts and people who seem to enjoy putting their bodies through extreme challenges. They’re also a powerful tool for improving your longevity, strength, and balance. And the best part? Anyone can utilize them, any age group, yes even if you are 90 years old.
Let’s explore the role kettlebells can play in promoting longevity, particularly how they reduce the risk of falls—a serious concern as we age.
The Age-Old Problem: Falling
You’ve probably heard the old adage, “Don’t fall down; don’t get old.” Okay, maybe that’s not exactly how it goes, but it should be. Falling as we age is no joke. According to the Centers for Disease Control and Prevention (CDC), one in four older adults falls each year. And falls are the leading cause of fatal and nonfatal injuries for older adults. Not only do they result in broken bones and long recovery times, but falls can also cause a decline in confidence and overall quality of life. So, the mission is clear: We need to reduce fall risk.
How Kettlebells Help You Stay On Your Feet
Enter kettlebells—your new best friend (besides the Ultimate Sandbag, of course) when it comes to fall prevention. Let’s break it down: falls often occur because of poor balance, weakness, and lack of coordination. Kettlebells can help with all of these. Whether you’re lunging, squatting, or hinging, kettlebells target multiple muscle groups at once, helping you build strength, stability, and flexibility. Kettlebells are an amazing tool to train movement patterns vs just individual muscles and that is key when working on issues such as balance.
Learning how to control you center of mass over your base of support (the definition of balance) is really key. Doing so as we move in various directions can be extremely powerful and using hinging as a way to do so is highly effective. However, we do want to make sure we make it progressive and the way to progress our Sprinter Stance below is one of those important and often overlooked drills.
Core Strength
Your core isn’t just about looking good in a swimsuit; it’s your body’s foundation. When it comes to balance, a strong core helps keep you stable and upright. Kettlebell exercises like below focus on core stability and setting you up for a much better foundation.
Holding the kettlebell in the rack position or even by your side is an important opportunity to build core stability, especially as we begin to move. Using the kettlebell in very intentional ways is often missed by many and loses the opportunity to build better core stability.
Lower Body Strength
Kettlebells are great for strengthening your lower quarter, which is crucial for maintaining good posture and balance. Take the goblet squat, for example. Holding a kettlebell close to your body while squatting helps to activate the glutes, quads, and hamstrings and even your core musculature—muscles that are essential for walking, climbing stairs, and avoiding that embarrassing face-first tumble. Studies have shown that resistance training with weights like kettlebells can help improve leg strength and prevent falls in older adults (Sayers et al., 2019).
Grip Strength
It’s not just about lifting heavy things; grip strength is also linked to your ability to prevent falls. Poor grip strength has been associated with an increased risk of falls and fractures (Schwenk et al., 2017). By holding the kettlebell with intent through various means as I show below you’re activating that entire kinetic chain of the arm which directly correlates to better overall body strength and stability.
Balance and Coordination
Here’s the kicker: kettlebells force you to engage in dynamic movements. This means you’re constantly moving in different directions, requiring more coordination and balance. Take the kettlebell clean-and-press—an exercise where you transition the weight from the ground to overhead. It forces you to control your body while working on both strength and stability. This kind of movement trains the proprioceptive system (basically your body’s ability to sense its position in space), which is critical for avoiding falls.
The Research Behind Kettlebells and Longevity
It’s not just bro science that suggests kettlebells are good for you—there’s actual research to back it up. A study published in the Journal of Strength and Conditioning Research found that kettlebell training improved balance, endurance, and mobility in older adults (Porter et al., 2016). Another review of multiple studies published in Sports Medicine concluded that resistance training—like kettlebell exercises—can significantly reduce the risk of falls in older adults by enhancing strength and balance (Liu-Ambrose et al., 2012).
These studies suggest that kettlebells can be a game-changer for reducing the risk of falls and boosting overall health in aging populations. And they’re not just about strength; kettlebell workouts are also a great cardiovascular workout, so you get the bonus benefit of improving heart health too.
But Wait, There’s More!
Not only will kettlebells make you stronger, more balanced, and less likely to fall, but they can also add a touch of fun to your fitness routine. You won’t have to slog through endless hours on a treadmill or stationary bike. With kettlebells, you can mix up your routine with exciting movements that challenge your body and keep you engaged.
Swing Into Your Golden Years
Kettlebells aren’t just for the hardcore gym-goers or the perpetually sweaty. They’re for anyone looking to improve their strength, balance, and longevity—and they’re particularly fantastic for fall prevention. By integrating kettlebell training into your fitness routine, you’re not only improving your body’s resilience against falls, but you’re also investing in a more active, independent, and confident future.
So, the next time you see a kettlebell at the gym (or in your living room, staring at you like a forgotten, mysterious orb), pick it up. Get your body moving in new ways. And remember: aging gracefully isn’t just about looking good—it’s about feeling good, moving well, and staying upright, no matter how many candles are on your birthday cake.
Find out SO MUCH more in our upcoming 6-week Progressive Kettlebell Movement online masterclass. Not only will you earn valuable CEUs, you will also get our PKM swing course for FREE! Don’t miss the early bird HERE as it won’t last long!
References:
– Liu-Ambrose, T., et al. (2012). “Resistance training and falls risk in older adults: a systematic review.” *Sports Medicine*, 42(6), 481-492.
– Porter, M. M., et al. (2016). “Kettlebell training for older adults: A review.” *Journal of Strength and Conditioning Research*, 30(2), 389-396.
– Sayers, S. P., et al. (2019). “Effects of kettlebell training on physical performance in older adults.” *Journal of Aging and Physical Activity*, 27(2), 123-134.
– Schwenk, M., et al. (2017). “Grip strength and the risk of falls in the elderly.” *Journal of Geriatric Physical Therapy*, 40(2), 56-63.
The post How Kettlebell Training Can Make A BIG Impact On Longevity first appeared on Ultimate Sandbag Training.
The post How Kettlebell Training Can Make A BIG Impact On Longevity appeared first on Ultimate Sandbag Training.
