In this episode I discuss the benefits, and downsides, of training with kettlebells. Whether you want to improve your strength, power or conditioning, kettlebells may be a great tool for you to use!

SUMMARY:

 

• Kettlebells are NOT a fad. They’ve been around since the 1700s and have grown in popularity in the US since the late 90s.
• There are two main kettlebell training styles – Hardstyle and Kettlebell Sport. Sport is focused on power conservation while Hardstyle is focused on power optimization.
• 5 Benefits Of Kettlebell Training. This tool can not only be less intimidating to use, and can benefit clients of every age, but may also help you improve your conditioning, strength and power! And they don’t require much space to use!
• 3 Downsides Of Kettlebell Training. Many of the moves can be done using a dumbbell and many of the traditional lifts require skill and techniques that need to be learned. Also, there isn’t much data on kettlebell training for hypertrophy.
• SIDE NOTE: The one drawback of the studies on kettlebell training is that we don’t have clear guidelines for load selection.

 

4 KEY TAKEAWAYS:

1. Kettlebells can be a great training tool to improve your strength, conditioning and power in a very limited space.
2. Make sure to learn proper technique if you plan to use more traditional kettlebell lifts.
3. If you’re just starting back to training or slightly intimidated by weight training, try kettlebells!
4. If you don’t have kettlebells, you can CAN use dumbbells even to perform many of the lifts!

 

RS PROGRAMS:

• The Strong Smart Certification And Mastermind – TRAINERS! Want to continue your education, have Cori as your AMAZING mentor (if I do say so myself hehe) and have the support of a group of like-minded coaches looking to constantly learn and grow? Apply to my Strong Smart Certification And Mastermind!

 

STUDIES:

 

• Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power. 2017 – “Strength and conditioning professionals may use both kettlebell swings and explosive deadlifts to increase deadlift strength and vertical jump power.” – https://www.researchgate.net/publication/312611001_Effects_of_Kettlebell_Swing_vs_Explosive_Deadlift_Training_on_Strength_and_Power
• Kettlebell swing training improves maximal and explosive strength. 2012 – “The results of this study clearly demonstrate that 6 weeks of biweekly KB training provides a stimulus that is sufficient to increase both maximum and explosive strength offering a useful alternative to strength and conditioning professionals seeking variety for their athletes.” – https://www.ncbi.nlm.nih.gov/pubmed/22580981
• Comparison of Cardiorespiratory and Metabolic Responses in Kettlebell High-Intensity Interval Training Versus Sprint Interval Cycling. 2015 – “The results of this study suggest that KB-HIIT may be more attractive and sustainable than SIC and can be effective in stimulating cardiorespiratory and metabolic responses that could improve health and aerobic performance.” – https://www.ncbi.nlm.nih.gov/pubmed/26360962
• Effects of Kettlebell Training on Aerobic Capacity. 2015 – “the 4-week 15:15 MVO2 kettlebell protocol, using high-intensity kettlebell snatches, significantly improved aerobic capacity in female intercollegiate soccer players and could be used as an alternative mode to maintain or improve cardiovascular conditioning.” – https://www.ncbi.nlm.nih.gov/pubmed/26102260

• Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia. 2018 – “For elderly people with sarcopenia, participating in kettlebell training significantly increases the sarcopenia index, grip strength, back strength, and PEF (peak expiratory flow). In addition, the retention effect of the training program continued after 4 weeks of detraining.” https://www.ncbi.nlm.nih.gov/pubmed/30243898

• Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition. 2013 – “The experimental group had significant improvements in aerobic capacity (13.8%), leg press strength (14.8%) grip strength (9%), and core strength (70%) as result of training. Dynamic balance improved significantly in the posterolateral direction (7.2 cm); but not in the posteromedial direction despite a similar gain (8.6 cm; p=.071).” – https://research.usc.edu.au/vital/access/manager/Repository/usc:13536 

• Transference of kettlebell training to strength, power, and endurance. 2013 – “The results demonstrate a transfer of power and strength in response to 10 weeks of training with kettlebells. Traditional training methods may not be convenient or accessible for strength and conditioning specialists, athletes, coaches, and recreational exercisers. The current data suggest that kettlebells may be an effective alternative tool to improve performance in weightlifting and powerlifting.” – https://www.ncbi.nlm.nih.gov/pubmed/22549084

• Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. 2012 –  “The results of this study indicated that short-term weightlifting and kettlebell training were effective in increasing strength and power. However, the gain in strength using weightlifting movements was greater than that during kettlebell training.” – https://www.ncbi.nlm.nih.gov/pubmed/22344061