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 lbs
1.5 pood = 24 kgs = 53lbs
2 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

 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.

RESULTS
HR (bpm)
% of HR max
VO2 max

MEAN

RANGE

164+14.7

128-180

93+4.5

86-99

31.6+3.71

24.6+36.6

78+8.0

67-91

13.6+2.21

10-18

ml-kg-1-min-1

% of VO2 max
Kcals / min

 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.
2.
3.
4.
5.

improve strength
improve cardiovascular conditioning
improve core strength
may reduce low back pain
ARE FUN!!!!!!!!

www.kettlebellscience.com
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