Four Reasons Why You Need Kettlebell Training

The kettlebell or 'girya' (Russian: ги́ря) has long been recognized as a powerful tool in the quest for strength, balance, flexibility and endurance. Legendary strongmen Eugene Sandow and the Saxton Brothers trained with them in the early 1900's. Weightlifters such as Vasily Alexeyev (the first man to clean and jerk 500lbs) was known to use kettlebells in his training. But, if that wasn't enough incentive for you to continue reading, then rent the film 300 - Gerard Butler used kettlebells in preparation for his role as King Leonidas of Sparta.

The Benefits of Kettlebell Training:

• Burn Calories, Like a Furnace ...

A recent study conducted by the American Council on Exercise measured aerobic markers (oxygen consumption), as well as anaerobic markers (blood lactate) of participants engaged in a maximal kettlebell test to determine that the individuals were burning at least 20.2 calories per minute. This equates to over 1,200 calories per hour!

• Potentially Decrease the Risk of Low-Back Injury ...

Kettlebell training has been found to improve the postural reaction (stopping time) to sudden change in conditions that displaces the body posture away from equilibrium (perturbation). This may transfer across to occupations with manual material handling or patient handling where such perturbations often occur.

• Romanian Deadlifts? Try Kettlebell Swings ...

The kettlebell swing targets the same hamstring muscles as the Romanian deadlift, as measured by EMG activity. It is a great dynamic movement that can be used to shock the muscles into new development. You can combine kettlebell swings with leg curls to target both the biceps femoris and semitendinosus hamstring muscles, thereby creating an effective form of prophylactic (preventative) training.

• Improvements in Maximal and Explosive Strength ...

A recent study investigated the effect of kettlebell swings on measures of maximum (half squat 1RM) and explosive (vertical jump height) strength. Participants were put on either a kettlebell training program or jump squat power training. After 6 weeks, the researchers found that explosive strength had improved by 19.8% and maximal strength has improved by 9.8% in both groups. A similar study, found a transfer of strength and power in response to 10 weeks of kettlebell training within the fields of weightlifting and powerlifting. These results suggest  that kettlebells provide a stimulus sufficient enough to increase strength, making them a useful and viable alternative to traditional strength and conditioning training for athletes. 

The Take-Away:

Although the earliest documented mention of kettlebells dates back as early as the 1700's, researchers are only now taking greater interest in their potential benefits in the sphere of both physical culture and rehabilitation. This is where we must apply our critical thinking skills to decide on their benefit. Anybody who has ever completed a 30 minute circuit with a pair of kettlebells will testify to their effectiveness. Not only do they turn your body into a calorie burning inferno, but they stimulate both the aerobic and anaerobic systems of your body. As we know, stimulating the anaerobic system is important during periods of calorie restriction to signal to the body that muscle-mass is 'off limits'. This makes kettlebell training a great time-saver, as well as an ideal form of exercise for those dieting to lose body-fat.

Thus, whether you're a martial artist looking to improve your explosiveness, a weightlifter looking for some alternative training methods that won't compromise strength or just a weekend warrior looking to get lean and ripped, kettlebells have something for you. Remember, it's important to seek instruction when learning any new movement! Kettlebell exercises are no different, however - once you've mastered the basics they will continue reward, impress and outshine many other forms of training.

Reference:

Schnettler, C., Porcarci, & Foster, C. (2010). Kettlebells: Twice the results in half the time? ACE Fitness Matters, 10-20.

Jay, K., Jakobsen, M., et al. (2012). Effects of kettlebell training on postural coordination and jump performance: A randomized controlled trial. Journal of Strength & Conditioning Research, doi: 10.1519/JSC.0b013e318267a1aa.


Zebis, M.K., Skotte, J., Andersen, C.H., Mortensen, P., Petersen, M. H., Viskaer, T.C., Jensen, T.L., Bencke, J., & Andersen, L.L. (2012). Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: An EMG study with rehabilitation implications. Br J Sports Med, Epub ahead of print.

Lake, J.P., & Lauder, M.A. (2012). Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res, 26(8), 2228-2233.

Manocchia, P., Spierer, D.K., Lufkin, A.K., Minichiello, J., & Castro, J. (2012). Transference of kettlebell training to strength, power and endurance. J Strength Cond Res. [Epub ahead of print].