What links all these drills together is that they force the body to work as an integral unit. Power is generated from the legs, driven through the hips and expressed through the arms. Every single muscle is brought into play and every single muscle is worked hard.
2. Train your other half.
That is, the other half of your muscles. Traditional gym weight training routines concentrate on slow, controlled lifts. Missing are exercises that specifically work explosive movements. Muscle fibres can be divided into two types, slow twitch and fast twitch. Slow twitch muscle contracts at a slower rate and you can probably guess how fast twitch fibres contract. Again, the core kettlebell drills focus on fast, explosive movements which focus on training your fast twitch muscle fibres.
3. Work those hips!
Your hips and legs are some of the strongest muscles in the body. Okay, they aren’t the most useful for posing on the beach but for almost all sports, powerful hips will always be vital. Kettlebell ballistic drills work the glutes, hip flexors, abdominal region and erector spinae hard and will convey greatly improved athletic performance.
4. Get a grip.
Grip strength can be divided into sub categories, namely, crushing grip, pinch grip, thick bar grip, leverage and bending. We’ll cover these in depth at a later date; for now, in this article, we’ll go over how kettlebells can be used to develop grip strength. A well designed kettlebell will have a thick handle and ballistic pulling of heavy weights is a great way of developing grip strength. Why? Picture a 32kg weight held overhead. Imagine it in freefall and only your grip is stopping it from forming a big crater in the garden. Now imagine that same weight being explosively pulled upwards to get it overhead again. That should give you an indication on the grip demands of kettlebell training!
5. Unparalleled conditioning.
Kettlebell Sport training develops strength, endurance and cardiovascular capacity equally and to extreme levels. Unlike standard gym routines with a prescribed breakdown in number of sets and reps, kettlebell sport specifies a fixed training period where the only two goals are to reach the end of the period and to beat your PB. There is constant time under tension as the kettlebell cannot be released. Even “resting” with the racked kettlebell requires exertion and one of the major benefits is training your work capacity in spite of ever increasing fatigue.
6. Primal.
There is something primal about kettlebell training. Anything involving heavy weights instinctively sharpens the senses, gets the blood flowing and adrenaline pumping. Its quite possible this is down to some evolutionary instinct warning you that dropping said weight onto your head or some other, more sensitive, region of the body causes a great deal of pain but I personally believe it comes from strength exerted and power generated. And you don’t get that sensation in your typical workout. Find one that’s hard, makes you work, makes you sweat, makes your curse in seven different languages, but also makes you feel like a much better person by the end of it! | 
