Kettlebell Training: What does the Science Actually Say?

An Introduction

Kettlebell training has surged in popularity, especially post-COVID, as people invested in home exercise equipment. Despite their simple design, kettlebells are far more versatile than most people realise. By adjusting tempo, exercise selection, and technique, you can target strength, endurance, power, and posture with this handy tool. 

Here's what the research says about their benefits. 

Strength, Stability and Posture

The evidence on strength improvements from kettlebell training is mixed, but several studies do show meaningful benefits.

A scientific review of five studies reported increases in multiple strength measures along with improvements in postural control.¹

Another study found that six weeks of twice-weekly kettlebell training produced greater gains in explosive strength and maximal strength than a jump-squat programme .² Additionally, training three times a week for eight weeks imp-roved postural reactions and vertical jump height.³

However, kettlebells appear less effective than traditional weightlifting for maximal strength. Participants completing a 6-week weightlifting programme saw significantly greater adaptations compared to those using kettlebells.⁴ 

Aerobic Fitness Benefits

There is strong support for kettlebell training as a tool for improving cardiovascular fitness.

A four-week high-intensity kettlebell snatch programme significantly increased aerobic capacity in female football players.⁵ 

Other research on kettlebell-based HIIT shows positive effects on both aerobic performance and general health.⁶ 

Other Important Notes

Kettlebell training provides benefits beyond strength and cardiovascular conditioning. 

• It has been shown to significantly improve sarcopenia-related measures, including handgrip strength, back strength, and expiratory flow after 8-12 weeks of training (7). 
• Another study noted that while kettlebells did not improve aerobic fitness, they did reduce pain in the neck, shoulders, and lower back, and improved lower-back strength (8). 

urfoob’s Summary

Research suggests kettlebells hold a strong place within the health and fitness space. Evidence shows they can improve: 

• Aerobic fitness
• Strength (though not as effectively as weightlifting for maximal loads) 
• Posture and stability 
• Muscular pain and functional capacity

However, results vary depending on how you train. Tempo, volume, intensity and exercise selection all influence outcomes. If you're thinking of getting kettlebells, consider speaking to a qualified trainer who can help you build a programme tailored to your goals. 

References

¹Girard, 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

²Lake, 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

³Jay, 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

⁴Otto, 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

⁵Falatic, 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

⁶Williams, 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

⁷Chen, 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

⁸Jay, 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.