As the triathlon season finishes and winter training approaches, you are probably chomping at the bit to add some variety to your core training. Whether you are a runner, triathlete or cyclist you know the importance of a strong and stable core and this is where kettlebell training comes into play.

Kettlebell exercises are low-impact whilst strengthening bones, ligaments and joints, they assist at helping you stay injury free. The big benefit for endurance athletes is that Kettlebell exercises promote cardiovascular and muscular endurance, and encourage the entire body to work together. The repetitive swinging and lifting motions raise the heart rate while forcing the muscles to continue firing for extended periods of time. This effect is similar to running or biking where you are repeating similar movements for a sustained period -- think speed and power.

1. Kettlebell training increases flexibility just as well as stretching. Kettlebell training is an excellent antidote to the extremely tight hip flexors common to triathletes. Prolonged sitting and time spent on a tri bikes are common causes of tight hip flexors, and move like the kettlebell swing are perfect for addressing these issues.

2. All kettlebell exercises are core workouts. No matter what you do with a kettlebell, it will be moving and dynamic. The dynamic nature of kettlebell training requires your core to constantly work at stabilizing your trunk as you move weight with your limbs. 

3. Kettlebell training corrects muscle imbalances common in triathletes. Most triathletes (and non-athletes) are quad dominant and have weak glutes and hamstrings. Kettlebell swings and snatches can correct this imbalance and make you a more efficient runner.

4. Kettlebell training improves balance. Many of the exercises we do in kettlebell class are slow and controlled movements that challenge the athletes balance. One-leg Romanian deadlifts are one example of an exercise that demands balance, core stability, concentration, and strength to execute. Improved balance makes triathletes much less injury prone.

5. Kettlebell workouts burn high calories and are an excellent tool for off-season weight loss. According to a study published by the American Council on Exercise, kettlebell training can burn a whopping 20.3 calories a minute! That's about the same as running a 6 minute per mile pace and much higher than other forms of strength training. 

6. Kettlebell class can be used as a movement assessment. Kettlebell exercises can help to identify movement dysfunctions and muscle imbalances that can turn into chronic injuries. 

At Kent Kettlebells we run weekly classes throughout the year which are designed for the average person wanting to keep fit as well as the keen athletes wanting to gain extra training. Classes are run on a Tuesday night 8-9pm and Monday / Friday morning 9.30 – 10.30am. Classes are only £6 pay and play so it’s an affordable training option. Training sessions are based in the Teen and Twenty Club in Tonbridge. Call Tim or Melissa on 01732 361567 for more information or find more details are http://www.facebook.com/groups/kentkettlebells/