ENTER THE KETTLEBELL!
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Transcript of ENTER THE KETTLEBELL!
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 lbs1.5 pood = 24 kgs = 53lbs2 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 impart a metabolic response of sufficient intensity to increase VO2 max.”
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.
RESULTSMEAN RANGE
HR (bpm) 164+14.7 128-180
% of HR max 93+4.5 86-99
VO2 maxml-kg-1-min-1
31.6+3.71 24.6+36.6
% of VO2 max 78+8.0 67-91
Kcals / min 13.6+2.21 10-18
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. improve strength2. improve cardiovascular conditioning3. improve core strength4. may reduce low back pain5. ARE FUN!!!!!!!!
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