enter the kettlebell!

Steve Lewis, MA, CSCS

Fitness Director

Of Russian origin (girya) First mention in Russian dictionary in 1704 Used as a standard measure of grain and dry goods Traditional Russian measure –

1 pood = 16 kgs = 35 lbs1.5 pood = 24 kgs = 53lbs2 pood = 32 kgs = 70 lbs

Why is a Kettlebell unique?

- Shape and size allows for swinging or accelerating that creates “virtual force”

- Very powerful training effect from a relatively light weight

- Offset center of gravity allows unique loading of shoulder joint on overhead lifts

- Research indicates kettlebells can improve many components of fitness: dynamic strength, ranges of endurance, body composition, hypertrophy, flexibility

Drills are divided into 2 categories:

Explosion – ballistic drills, typically done for higher reps to improve power output and / or conditioning levels

Grinds – slower, “traditional” type strength drills

EXPLOSION DRILLS include:1. Swing

2. Snatch

3. Clean

GRIND DRILLS include:1. Squat

2. Press

3. Windmill

4. Turkish Get-Up

Oxygen Cost of Kettlebell Swings (Farrar, et al)

10 college-aged males used the 2 hand swing technique with 16 kg kettlebell (KB) for 12 minutes

Averaged 265 + 68 swings Average VO2 of 34.3 + 5.67 ml-kg-1-min-1

Average HR 165 + 13 bpm Average % HR max – 86.8 + 6%

Conclusion – “Continuous KB swings can impart a metabolic response of sufficient intensity to increase VO2 max.”

Kettlebells: Twice the Results in Half the Time? (Porcari, et al) – ACE sponsored research

10 volunteers (both male and female) ages 29-46 yrs with previous KB training experience

Subjects performed a 20 minute interval KB workout.

RESULTSMEAN RANGE

HR (bpm) 164+14.7 128-180

% of HR max 93+4.5 86-99

VO2 maxml-kg-1-min-1

31.6+3.71 24.6+36.6

% of VO2 max 78+8.0 67-91

Kcals / min 13.6+2.21 10-18

Conclusion:HR and VO2 responses where significantly

higher when compared to traditional strength training

Interval KB training is highly effective for improving aerobic capacity!

Kettlebell Swing, Snatch, Bottoms-Up Carry: Back and Hip Muscle Activation, Motion and Low Back Loads. (McGill, et al)

Goal of this research was to quantify low back loads various swings and carries.

7 college-aged males performed KB swings, snatches and bottoms –ups carries while EMG and kinematic data was collected.

Results:

KB swings showed unique lumbar (L4-L5) loading patterns that are opposite in polarity to “traditional” lifting or loading.

May explain the anecdotal evidence for KB swings and snatches restoring and enhancing low back function.

Results:

KB swings showed unique lumbar (L4-L5) loading patterns that are opposite in polarity to “traditional” lifting or loading.

May explain the anecdotal evidence for KB swings and snatches restoring and enhancing low back function.

Kettlebells:

1. improve strength2. improve cardiovascular conditioning3. improve core strength4. may reduce low back pain5. ARE FUN!!!!!!!!

www.kettlebellscience.comwww.dragondoor.com