Kettlebell Training
Kettlebell Training
Kettlebell training has become more popular especially post-covid as people invested more in home equipment with kettlebells being a popular purchase. Kettlebell training is more diverse than people anticipate it being as you can modify the tempo and technique to get the most out of your kettlebells. Here’s what the research suggests the benefits of kettlebell training are
Increasing Strength, Stability and Posture with Kettlebells
There are mixed results in the scientific literature about the effects of kettlebell training on strength. One scientific review which included 5 studies suggested that kettlebell training increased a number of strength measures, it also improved postural control (Girard & Hussain, 2015).
Kettlebell training has also shown to be more effective for strength than jump squat programmes. More specifically, 6 weeks of biweekly kettlebell training had more of an impact on explosive strength and maximum strength (Lake & Lauder, 2012). Further to this, exercising with kettlebells 3 times a week for 8 weeks has been found to increase postural reactions and maximum jump height (Jay et al., 2013).
However, in comparison to weightlifting programmes, kettlebell training seems inferior. Participants who followed a 6-week weightlifting programme showed significantly greater improvements in strength compared to those who followed a 6-week kettlebell training programme (Otto et al., 2012).
Increasing Aerobic Fitness with Kettlebells
Research seems quite strong for kettlebell training increasing aerobic capacity. Falatic et al. (2015) found that a 4-week high-intensity programme involving kettlebell snatches significantly improved aerobic capacity in female football players and suggested that it could be an option for improving cardiovascular conditioning. Another study which looked into kettlebell HIIT exercises concluded that this form of training is an effective method for improving health and aerobic performance (Williams & Kraemer, 2015).
Other Important Notes
Kettlebell training has been found to significantly improve sarcopenia (a condition that causes a progressive loss of muscle mass and strength usually due to age or physical inactivity). One study found that after 8-weeks of kettlebell training, handgrip, back strength and expiratory flow significantly increased, these effects also continued to 12 weeks (Chen et al., 2018). Interestingly, another study found that kettlebell training does not appear to improve aerobic fitness, but it does improve pain in the neck, shoulders, lower back and strength of the lower back (Jay et al., 2011).
urfoob’s Summary
In summary, research suggests that kettlebell training holds a solid place in the health and fitness industry as findings show kettlebells increase aerobic fitness, strength (although not as effective as weightlifting), posture and muscular pain. However, there are some studies that suggest contrary to most of the research. It is important to consider the type of kettlebell training being utilised in these studies and the specifics of the kettlebell programmes because that will have the biggest impact on whether you achieve your desired gains from kettlebells. Consider getting some and if you are unsure how to utilise them to meet your goals, talk to a professional who may be able to guide you through a programme tailored for you.
References
Chen, H.-T., Wu, H.-J., Chen, Y.-J., Ho, S.-Y., & Chung, Y.-C. (2018). Effects of 8-week kettlebell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia. Experimental Gerontology, 112, 112–118. https://doi.org/10.1016/j.exger.2018.09.015
Falatic, J. A., Plato, P. A., Holder, C., Finch, D., Han, K., & Cisar, C. J. (2015). Effects of Kettlebell Training on Aerobic Capacity. The Journal of Strength & Conditioning Research, 29(7), 1943. https://doi.org/10.1519/JSC.0000000000000845
Girard, J., & Hussain, S. (2015). The effects of kettlebell training on strength, power, and endurance. Physical Therapy Reviews, 20, 8–15. https://doi.org/10.1179/1743288X14Y.0000000163
Jay, K., Frisch, D., Hansen, K., Zebis, M. K., Andersen, C. H., Mortensen, O. S., & Andersen, L. L. (2011). Kettlebell training for musculoskeletal and cardiovascular health: A randomized controlled trial. Scandinavian Journal of Work, Environment & Health, 37(3), 196–203.
Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., Pedersen, M. T., & Andersen, L. L. (2013). Effects of Kettlebell Training on Postural Coordination and Jump Performance: A Randomized Controlled Trial. The Journal of Strength & Conditioning Research, 27(5), 1202. https://doi.org/10.1519/JSC.0b013e318267a1aa
Lake, J. P., & Lauder, M. A. (2012). Kettlebell Swing Training Improves Maximal and Explosive Strength. The Journal of Strength & Conditioning Research, 26(8), 2228. https://doi.org/10.1519/JSC.0b013e31825c2c9b
Otto, W. H. I., Coburn, J. W., Brown, L. E., & Spiering, B. A. (2012). Effects of Weightlifting vs. Kettlebell Training on Vertical Jump, Strength, and Body Composition. The Journal of Strength & Conditioning Research, 26(5), 1199. https://doi.org/10.1519/JSC.0b013e31824f233e
Williams, B. M., & Kraemer, R. R. (2015). Comparison of Cardiorespiratory and Metabolic Responses in Kettlebell High-Intensity Interval Training Versus Sprint Interval Cycling. The Journal of Strength & Conditioning Research, 29(12), 3317. https://doi.org/10.1519/JSC.0000000000001193