ENTER THE KETTLEBELL Steve Lewis MA CSCS Fitness

ENTER THE KETTLEBELL! Steve Lewis, MA, CSCS Fitness Director

What comes to mind?

What is a KETTLEBELL? Ø Ø Of Russian origin (girya) First mention in Russian dictionary in 1704 Used as a standard measure of grain and dry goods Traditional Russian measure – Ø 1 pood = 16 kgs = 35 lbs Ø 1. 5 pood = 24 kgs = 53 lbs Ø 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

So…. What do I do with a KETTLEBELL?

KETTLEBELL Techniques ØDrills are divided into 2 categories: ØExplosion – ballistic drills, typically done for higher reps to improve power output and / or conditioning levels ØGrinds – slower, “traditional” type strength drills

KETTLEBELL Techniques ØEXPLOSION DRILLS include: Ø 1. Swing

KETTLEBELL Techniques Ø 2. Snatch

KETTLEBELL Techniques Ø 3. Clean

KETTLEBELL Techniques ØGRIND DRILLS include: Ø 1. Squat

KETTLEBELL Techniques Ø 2. Press

KETTLEBELL Techniques Ø 3. Windmill

KETTLEBELL Techniques Ø 4. Turkish Get-Up

MORE importantly…. .

What does the RESEARCH say?

What does the RESEARCH say? Ø Oxygen Cost of Kettlebell Swings (Farrar, et al) Ø 10 college-aged males used the 2 hand swing technique with 16 kg kettlebell (KB) for 12 minutes Ø Averaged 265 + 68 swings Ø Average VO 2 of 34. 3 + 5. 67 ml-kg-1 -min-1 Ø Average HR 165 + 13 bpm Ø Average % HR max – 86. 8 + 6% Ø Conclusion – “Continuous KB swings can impart a metabolic response of sufficient intensity to increase VO 2 max. ”

Ø Kettlebells: Twice the Results in Half the Time? (Porcari, et al) – ACE sponsored research Ø 10 volunteers (both male and female) ages 29 -46 yrs with previous KB training experience Ø Subjects performed a 20 minute interval KB workout.

RESULTS HR (bpm) % of HR max VO 2 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 Øml-kg-1 -min-1 % of VO 2 max Kcals / min

Ø Conclusion: Ø HR and VO 2 responses where significantly higher when compared to traditional strength training Ø Interval KB training is highly effective for improving aerobic capacity!

Ø Kettlebell Swing, Snatch, Bottoms-Up Carry: Back and Hip Muscle Activation, Motion and Low Back Loads. (Mc. Gill, et al) Ø Goal of this research was to quantify low back loads various swings and carries. Ø 7 college-aged males performed KB swings, snatches and bottoms –ups carries while EMG and kinematic data was collected.

Ø Results: Ø KB swings showed unique lumbar (L 4 -L 5) loading patterns that are opposite in polarity to “traditional” lifting or loading. Ø May explain the anecdotal evidence for KB swings and snatches restoring and enhancing low back function.

Ø Results: Ø KB swings showed unique lumbar (L 4 -L 5) loading patterns that are opposite in polarity to “traditional” lifting or loading. Ø May explain the anecdotal evidence for KB swings and snatches restoring and enhancing low back function.

Take Home Message Kettlebells: 1. improve strength 2. improve cardiovascular conditioning 3. improve core strength 4. may reduce low back pain 5. ARE FUN!!!!

RESOURCES www. kettlebellscience. com www. dragondoor. com

QUESTIONS?