Kettlebell Training Research Articles

Implementation and Evaluation of a 10-Week Kettlebell Training Load Distribution on Strength and Aerobic Capacity in Recreationally Trained Women

Objective: The purpose of this study was to characterize the dynamic distribution of training loads in a kettlebell program and evaluate its effects on muscle strength and aerobic capacity. MethodsFourteen recreationally active women with no kettlebell training experience (age: 25.86 ± 5.35 years; V̇O2max = 35.14 ± 5.58 mL/kg/min; body mass = 62.13 ± 13.40 kg; height = 164.75 ± 5.77 cm; body mass index = 22.68 ± 3.99 kg/m²) completed a 10-week kettlebell training program. The kettlebell training program was divided into three phases: Phase I (2 weeks), phase II (4 weeks), and Phase III (4 weeks). Maximum muscle strength (1RM) and aerobic fitness (V̇O2max) measurements were performed before (Pre) and after (Post) training. The external and internal loads were represented by the session's total volume and perceived exertion method. ResultsAn increase in maximum strength (P < .001; ∆% = 23.73; effect size = 0.87) and V̇O2max (P = .004; ∆% = 9.63; effect size = 0.57) was observed when comparing Pre and Post measurements. There was an increase in total volume when phases I and II (P < .001), phases I and III (P < .001), and phases II and III (P < .001) of the training were compared. The internal load values increased significantly between phases I and II (P < .001). However, there was no difference when comparing phases II and III (P = .796). ConclusionThe total volume increases during the training phases, and the training load was similar in phases II and III. Furthermore, were observed higher V̇O2max and strength (1 RM load) values.

Sex Differences in Neuromuscular Adaptations Following 12 Weeks of Kettlebell Swing Training.

The purpose of this study was to investigate whether there are sex differences in strength, power, and muscular endurance gains following a 12-week kettlebell swing protocol. Twenty-eight men (29.4 ± 7.3 years; 176.4 ± 6.2 cm; 80.1 ± 11.0 kg; 146.0 ± 22.3 kg in deadlift; 1.8 ± 0.2 kg/body mass deadlift relative strength) and 25 women (32.3 ± 5.5 years; 162.5 ± 7.5 cm; 66.2 ± 9.7 kg; 92.4 ± 17.3 kg in deadlift; 1.4 ± 0.2 kg/body mass deadlift relative strength) participated in this study. Measures of strength in the deadlift, power in the countermovement jump, muscular endurance in the deadlift, and workout of the day (WOD) were obtained before and following six and 12-week time points. Both sexes showed pre- to post-test differences in strength (p < 0.001; one repetition maximum (1RM) improvement of 12.6% for men and 11.7% for women), power (p < 0.001; jump height improvement of 12.9% for men and 6.8% for women), and muscular endurance deadlift test (p < 0.001; improvement in deadlift repetitions of 24.5% for men and 29.2 for women), and only men improved performance in DT WOD (p < 0.001; WOD improvement of 21.3% for men and 1.3% for women). Furthermore, men had greater gains in the power test (p = 0.02) and in the DT WOD endurance test (p = 0.04). Kettlebell training appears to be an effective strategy for increasing strength, power, and endurance in both men and women, but considering the lower responses in power and DT WOD, other strategies should also be considered to optimize women's results in these tests.

The Effects of Kinesio Taping and Kettlebell Training on Shoulder Isokinetic Muscle Strength and Pitching Speed of Amateur Baseball Players

OBJECTIVES The purpose of this study was to investigate the effects of 6 weeks of kettlebell training and kinesio taping applied to amateur baseball players on throwing velocity and isokinetic strength.METHODS The subjects of this study were 17 young men with more than 2 years of experience as amateur baseball players. To determine the effect of kettlebell training and kinesio training on throwing velocity and isokinetic strength, subject were divided into three group: kettlebell and kinesio taping, baseball training group (KTBG), kinesio taping group and baseball training (TBG), baseball training group (BG). Three groups trained three times a week for six weeks, and differences in shoulder isokinetic strength and throwing velocity were analyzes from pre to post training.RESULTS In the KTBG group, significant changes in the isokinetic muscle function of the shoulder joint were observed over time in both extensor strength (p=0.042) and flexor strength (p=0.017) at 60°/sec, as well as in extensor strength (p=0.028) and flexor strength (p=0.002) at 180°/sec. In the TBG group, only flexor strength at 180°/sec (p=0.020) showed significant changes. In the BG group, no significant changes were observed over time. The group interaction effect on isokinetic muscle function was not statistically significant. There were no significant changes in pitching velocity over time, and no group interaction was observed.CONCLUSIONS Therefore, a combination of 6 weeks of kettlebell training and Kinesio taping can improve the isokinetic extensor and flexor strength of the shoulder joint. Applying Kinesio taping during training can enhance the isokinetic extensor strength (180°/sec) of the shoulder joint. However, this exercise did not result in an increase in pitching velocity, and no interaction effect was observed, indicating the need for further research.

Comparison of the Effects of Compound Training, Plyometric Exercises, and Kettlebell Exercises on Strength, Power, Dynamic Balance, and Pitched Ball Velocity in 30 Male High School Baseball Pitchers Aged 16-19 Years.

BACKGROUND The purpose of this study was to determine how the combination of plyometric training (PT), which builds strength through fast, repetitive extensions and contractions, and kettlebell training (KT), using a device that is smaller than a barbell and allows for strength and full-body work, affects the physical performance and performance of high school pitchers during the season. MATERIAL AND METHODS Participants (n=30 males; age group=16-19 years) were randomized into 3 groups: compound training group (CTG) (n=10), plyometric training group (PTG) (n=10), and kettlebell group (KTG) (n=10). All groups performed training twice weekly for 4 weeks. Pre- and post-intervention assessments were conducted on isokinetic strength to measure strength, vertical jump (VJ) to measure power, dynamic balance (Y-balance), and ball speed (BS) to measure baseball performance. RESULTS We found there was increased strength, VJ, Y-balance, and BS in the CTG, PTG, and KTG (p=.000). CTG had significantly different results than PTG and KTG (p=.000). There was a significant difference in increased strength of the right knee joint flexors between PTG and KTG (p=.000). CONCLUSIONS CTG, PTG, and KTG for pitchers during the season improved significantly. These results suggest that combination training, rather than just 1 type of training, affects pitchers' strength, VJ, Y-balance, and BS during the season.

The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial

Aim of studyThis study aimed to explore the effects of different types of resistance training using kettlebells versus the own body mass, in comparison to a passive control, on key physical fitness and physiological parameters in young, obese adults.MethodsData from 60 sedentary, obese male college students, aged 17–26, were used for final analyses. Participants were randomly assigned to one of three groups: a control group (CG, n = 20, no training), a kettlebell resistance training group (KRTG, n = 20), or a bodyweight resistance training group (BWRTG, n = 20). Selected measures of physical fitness were tested using the 12-minutes run test, the push-up test, the sit-up test, and the sit-and-reach test. Physiological measures included vital capacity, resting and maximum heart rate (HRmax), mean arterial blood pressure, breath holding time, and respiratory rate. Biochemical variables were measured in the morning, in a fasted state, and comprised high and low density lipoprotein, total cholesterol, and triglycerides. The 12-weeks progressive KRTG and BWRTG were specifically tailored using sets, repetitions, and intensity levels.ResultsNotable findings include significant body fat reductions in BWRTG (p < 0.001; d = 1.53) and KRTG (p < 0.001; d = 1.43), and a substantial increase in VO2max for BWRTG (p < 0.001; d = 1.32) and KRTG (p < 0.001; d = 1.34) compared to CG. KRTG also showed significant improvements in vital capacity (p < 0.001; d = 1.61) and reductions in resting heart rate (p = 0.024, d = 1.05) and respiratory rate (p = 0.001, d = 1.55), with BWRTG showing similar trends (resting heart rate: p = 0.041, d = 1.35; respiratory rate: p = 0.001, d = 1.98). Both intervention groups significantly improved breath holding time (KRTG: p = 0.001, d = 1.58; BWRTG: p < 0.001, d = 1.98) and reduced total cholesterol and low-density lipoprotein levels compared to CG.ConclusionsThis study demonstrates that both KRTG and BWRTG are effective in improving body composition and selected fitness and physiological measures. Thus, resistance training using kettlebells or bodyweight training are recommended if the goal is to improve body composition and fitness in obese male adults.Trial RegistrationOSF, September, 28th 2023. https://doi.org/10.17605/OSF.IO/Z6Y9Gosf.io/2mb98

Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training.

A kettlebell is a weight made ofcast iron shaped likea ball with a handle. Commercial kettlebells are offered in capacities that vary from 3 pounds to 100 pounds (or more). The kettlebell has a variety of possible clinical applications, including dynamic flexibility exercisesand powertraining. Players' efficacy during the game can be improved by developing their strongest potential prior to exercising and efficiently converting that strength to power as the event draws near. Strengthening has beenrecommended as an effective means to avoid injuries, build muscle strength, and enhance one's health in relation to performance in the game. This type of training focuses on the hip, thigh,core, and abdominal muscles to help with appropriate lower-limb alignment and the recruitment of muscle patterns. Kettlebell training is a flexible and useful strategy for improving players' performance in a variety of sports. It adds value to athlete training programs by enhancing strength, power, endurance, explosive power, and postural coordination.

Effect of Kettlebell Training versus Plyometric Training on Agility, Static Balance and Dynamic Balance in Volleyball Players: A Research Protocol of an Experimental Study

Effect of Kettlebell Training versus Plyometric Training on Agility, Static Balance and Dynamic Balance in Volleyball Players: A Research Protocol of an Experimental Study

Effect of Kettlebell training on selected health related variabels among obese college students

Effect of Kettlebell training on selected health related variabels among obese college students

Effects of an 8-Week Kettlebell Training Program on the Physical Fitness and Anaerobic Power Related to Performance in Adolescent Female Volleyball Players

Effects of an 8-Week Kettlebell Training Program on the Physical Fitness and Anaerobic Power Related to Performance in Adolescent Female Volleyball Players

Effects of 56-Kilogram Kettlebell Swing Endpoint on Total Body Mechanics.

Ross, JA, Keogh, JWL, Lorenzen, C, and Lake, J. Effects of 56-kilogram kettlebell swing endpoint on total body mechanics. J Strength Cond Res 37(12): 2333-2338, 2023-In the past 2 decades, kettlebell training popularity has increased and the range of kettlebells has expanded to 2-92 kg. However, commercially available kettlebells above 56 kg have 12 kg increments, so alternatives to load are required to provide a suitable way of increasing training stimulus until the athlete is strong enough for a load increase. This study aimed to determine the differences in the force plate-derived biomechanical characteristics of heavy kettlebell swings to 3 different heights, as altering the height of the kettlebell swing may be one way to alter the mechanical demands with the same kettlebell mass. Fifteen resistance-trained men performed the kettlebell swing to acromion process height (AH), acromion process height + 20% (AH+20), and acromion process height-20% (AH-20). Swing height significantly affected vertical braking and propulsion phase net impulse and displacement, vertical braking velocity, and braking and propulsion work but not braking and propulsion duration. Altering kettlebell swing trajectory endpoint is a method to regress/progress the demands of kettlebell training. Coaches may be able to alter the acute demands and likely chronic adaptations of kettlebell training by prescribing different swing heights and kettlebell masses to their athletes.

Biomechanical effects of fatigue on lower-body extremities during a maximum effort kettlebell swing protocol

ABSTRACT Kettlebell training provides multiple health benefits, including the generation of power. The primary purpose of this study was to examine the kinematics and kinetics of lower-body joints during a repeated, maximum effort kettlebell swing protocol. Sixteen resistance and kettlebell swing experienced males performed 10 rounds of a kettlebell swing routine (where one round equates to 30s of swings followed by 30s of rest). Kinematic (i.e., swing duration and angular velocities) and kinetic (i.e., normalised sagittal plane ground reaction force, resultant joint moment [RJM] and power) variables were extracted for the early portion and late portion of the round. Average swing duration and the magnitude of normalised ground reaction forces (GRF) increased within rounds, while hip joint power decreased. Changes in swing duration were minimal, but consistent due to an increase in overall fatigue. An increase in the magnitude of GRF was observed at the end of rounds, which is a potential concern for injury. Hip joint power decreased primarily due to a slower angular velocity. This protocol may be an effective routine for those who are resistance trained with kettlebell swing experience, and who want to optimise power in their exercise program.

Effects of kettlebell swing training on cardiorespiratory and metabolic demand to a simulated competition in young female artistic gymnasts.

We examined the effects of adding a Kettlebell Swing training program (KB) to the regular skill-training protocol (REGULAR) on cardiorespiratory fitness, cardiorespiratory/metabolic demand, and recovery to a simulated competition of female artistic gymnastics. Nine gymnasts (13±2 years) had their REGULAR complemented with a 4-week kettlebell training (REGULAR+KB), consisting of 3 sessions/week of 12x30" swings x 30" rest with ¼ of their body weight, while 9 aged-matched gymnasts acted as a comparison group. Peak oxygen uptake ([Formula: see text]) during routines was estimated from the O2 recovery curve using backward extrapolation and off-kinetics parameters were modeled through a mono-exponential function. Heart rate (HR) was monitored continuously and capillary blood lactate (BLa-) was measured before and after each routine (1st and 3rd min). Cardiorespiratory fitness ([Formula: see text]) was evaluated using a ramp cycle ergometer test. A training-by-time interaction effect was observed for [Formula: see text] (p = 0.009) as increments were only observed after REGULAR+KB (M = 8.85, SD = 9.67 ml.kg.min-1). No training-by-time interactions were observed for HRpeak (p = 0.39), [Formula: see text] (p = 0.07), or La-post3 (p = 0.25), both training protocols reduced HRpeak (M = -12; SD = 11 b.min-1) and BLa-post1 (M = -0.70; SD = 1.29 mmol.L-1) during the simulated competition, but not relative [Formula: see text]. No training-by-time interaction was observed for the off-transient [Formula: see text] time constant (p = 0.38). [Formula: see text] recovery was slower (M = 5; SD = 10 s) after both protocols. Both training protocols improved cardiorespiratory and metabolic demands and recovery kinetics to a simulated competition of female artistic gymnastics, although increases in cardiorespiratory fitness were only observed in REGULAR+KB.

대학 배드민턴 선수의 8주간 케틀벨 트레이닝이 하지 무산소성 파워 및 근육 두께에 미치는 영향

The purpose of this study was to present a training method for improving performance by confirming the effect on basal stamina, anaerobic power of the lower extremities, and muscle thickness after kettlebell training for 8 weeks. For the experiment, kettlebell training was conducted twice a week for 7 female badminton players for 8 weeks. To verify the effect, basal strength, anaerobic power, and muscle thickness were compared by measuring the quadriceps femoris using an ultrasound device. For the data collected through the experiment, the SPSS 27.0 program was used, and the statistical significance level was set to α=.05. As a result of this study, the strength improvement was significantly improved, and the average power of the anaerobic power, the peak power, and the peak power per body weight were significantly improved. The changes in the thickness of the quadriceps femoris by ultrasound were significantly improved in all of the rectus femoris, medial broads, lateral broads, and medial broads. Through this study, it was confirmed that 8 weeks of kettlebell training for college badminton players had a positive effect on improving basic physical strength, anaerobic power of the lower extremities, and muscle thickness.

Аpplication of equipment of kettlebell sports as a tool for forming the physical readiness of future officers in the training process

The purpose of the work is to investigate the influence of kettlebell training on the formation of the physical readiness of cadets, future officers, to perform combat and other assigned tasks in accordance with the requirements of modern combat during training at a higher military educational institution. Future male officers of the 1st year of the Zhytomyr Military Institute named after S. P. Korolyov of the 2021 recruitment took part in the study, which was conducted during the academic year (n=50). To achieve the goal of the study, two statistically homogeneous groups were formed: experimental and control. The experimental group (EG) (n=25) included future officers who systematically engaged in kettlebell sports in the institute's section on kettlebell sports. Classes were held three times a week under the guidance of a trainer-teacher. The control group (CG) (n=25) included future officers who were additionally engaged in physical training in accordance with the Instruction on physical training in the system of the Ministry of Defense of Ukraine. Classes were held three times a week during sports and mass work hours under the guidance of a course officer.&#x0D; It was established that the level of development of physical qualities among future officers who engaged in kettlebell training during their studies at the higher military educational institution is significantly higher at the end of the study than among future officers who engaged in physical training in accordance with the Instructions in the system of the Ministry of Defense of Ukraine. The most pronounced impact of classes with kettlebell sports was found on the development of strength qualities and endurance of future EG officers.

Role of aerobics exercise and kettlebell training improving on selected health related physical fitness parameters in obese male adults

Background: Aerobics exercise training and kettlebell training is recommended to prevent and control overweight/obesity. &#x0D; Purpose: The aim of the this research is to assess the improvement in various variables related to health fitness among obese adults on administrating a twelve weeks aerobics exercise training and kettlebell training.&#x0D; Materials and Methods: Total sixty male adults with obese (Mean ± SD; age: 18.92 ± 1.54 yrs.; height: 172.4 ± 5.4 cm.; weight: 84.4 ± 6.3 kg) were randomly allocated into three equal (n = 20) groups: Aerobic Exercise Training (AET), Kettlebell Training (KBT) and a control group. The AET &amp; KBT training protocol was performed three days per week for 12 weeks. All the selected variables of physical fitness has been examined at baseline and 12 weeks. Control group does not perform any exercise.&#x0D; Analysis and findings: There were significant difference in terms of Flexibility (F), Muscular Endurance (ME), Muscular Strength (MS) and Cardiovascular Endurance (CE), between the AETG &amp; KBTG have been compared with control group (p &lt; 0.05). Body Composition (BF) significant reductions in AET &amp; KBT groups have been compared with control group (p &lt; 0.05).&#x0D; Conclusion: Our findings suggest that AET &amp; KBT protocols have greater effects than control group on health related physical fitness variables in obese male adult individuals. It is recommended that schools and colleges should administrate the aerobic exercise session and kettlebell training among adults for better health perspectives.

Cardiac autonomic responses to high-intensity kettlebell training in untrained young women: A pilot study

Backgroundand purpose: The autonomic recovery after exercise provides information about the cardiovascular overload employed during the training session. The autonomic response over a training course is unclear in exercises performed at high intensities, such as kettlebell training. The study aimed to characterize the cardiac autonomic modulation after exercise in three distinct phases of a high-intensity kettlebell training program in young women. MethodsTen women (25.0 ± 2.9 years; 23.4 ± 3.0 kg/m2) were submitted to 10 weeks of training divided into three phases (three times a week). The autonomic response was measured in the pre-exercise and at 10, 20, and 30 min of recovery and evaluated temporal and linear analysis of heart rate variability (HRV) indices. Resultsvigorous intensity was performed in the sessions (75–86% HRmax). There was a significant reduction of HRV measured during post-exercise recovery (p < 0.05). In the initial two phases, the parasympathetic activity did not rebound to pre-exercise values (p < 0.05), and sympathetic was increased significantly until the end of the recovery period (p < 0.05). The third phase demonstrated the resumption of almost all the HRV indices at pre-exercise values at 20 min of recovery (p > 0.05). ConclusionThe high-intensity kettlebell training program reduces HRV to 30 min of recovery (phases I and II). In the last phase (III), HRV components returned in 20 min. In addition, the program promoted improvement in aerobic fitness.

태권도 품새 선수들의 8주간 케틀벨 훈련이 하지 무산소성 파워와 근 두께에 미치는 영향

The purpose of this study is to suggest an appropriate training method by examining the effect on lower extremity anaerobic power and related muscle thickness through 8 weeks of kettlebell training in Taekwondo Poomsae athletes. Seven athletes who are currently registered as athletes were selected and kettlebell training was performed for 8 weeks, and the difference was confirmed by performing the Wilcoxon-test, a non-parametric test, through pre and postmeasurement measurements. For this study, the difference was measured using a wingate anaerobic power measuring instrument and an ultrasonic instrument. As a result of the study, significant improvements were found in average power per body weight and peak power of anaerobic power. The five representative muscles of the lower extremities, rectus femoris, vastus lateralis, vastus intermedius, vastus medialis, and biceps femoris long muscle, all showed significant improvement.

Effect of kettlebell training on shoulder and leg strength among college level men kabaddi players

This study was designed to investigate the effect of kettlebell training on shoulder strength, leg strength variables among college level men kabaddi players. To achieve the purpose of the study (N=30) forty men kabaddi players were selected from affiliated colleges of Anna University, Tiruchirappalli, Tamil Nadu, India as subjects. The age of the subjects ranged from 19 to 25 years. The selected subjects were divided into two groups (N=15). Group I underwent kettlebell training, Group II acted as control group who did not undergo any specialized training program other than their daily routine. The variables such as shoulder strength, leg explosive strength was a selected as dependent variables and they were assessed by pull-ups (numbers) and standing broad jump (seconds) respectively. The subjects were concerned with their particular training for a period of six weeks, six days per week. The collected data from two groups prior to and immediately after the training programme on selected criterion variables were statistically analyzed with analysis of covariance (ANCOVA). The level of confidence was fixed at 0.05 for all the cases to test the hypothesis. The result of the study reveals that the kettlebell training group achieved significant improvement on shoulder strength, leg strength of college level men kabaddi players.

케틀벨 훈련에 따른 유도 선수의 체력요인과 케틀벨 스윙 시 하지의 운동학적 특성

In this study, the purpose was to investigate the improvement of physical strength required in a competition situation by intervening with kettlebell training to improve the physical strength of middle school judo athletes. Also, by analyzing the kinematic variables of the lower extremities, kettlebell training was meaningful to see how it changes. The first, body composition and primary physical strength, showed improvement except for muscle endurance in the numerical values of each variable, but no statistical significance was found before and after training. Second, as a result of professional physical strength analysis, the improvement of the isokinetic angular muscle strength of the lower extremities was not statistically significant, but it showed a significant improvement in the isokinetic angular muscle power. Third, looking at the results of the kinematic characteristics of the lower extremities, it was found that the flexion of the left and right knee and hip joints decreased after training in the first phase of the kettlebell swing.BR On the contrary, it was found that the flexion of the knee joint and the hip joint increased in the second phase. Moreover, in the first phase, the right hip external rotation showed a larger angle after training than before the training. After training, it showed a more significant hip rotation external to the right than the left and a more significant hip rotation external. It is thought to be right-handed). In future studies, it is considered that more effective kettlebell and physical training intervention studies are needed to improve the players

The Effect on Static and Dynamic Balance in Female Football Players After 6-Week Kettlebell Training

Bu çalışmanın amacı, 6 haftalık kettlebell antrenmanlarının kadın futbolcuların statik ve dinamik denge özelliklerine etkisinin araştırılmasıdır. Çalışmaya, Türkiye Kadınlar Futbol 1. Liginde aktif olarak oynayan (yaş: 21,01 ±00 yıl, boy: 164,66 ± 66 cm, vücut ağırlıkları: 57,93 ±33 kg, spor yaşları: 11,86 ±66 yıl) 15 kadın futbolcu gönüllü olarak katılmıştır. Katılımcılara, 6 haftalık kettlebell antrenman programını haftada üç gün düzenli olarak uygulanmıştır. Deneklerin dinamik denge ölçümü için Y Balance denge testi uygulanırken, statik denge test ölçümünü ise Flamingo denge testi ile ölçülmüştür. Testler için denge çubuğuna değme ve 0,01 hassasiyetli kronometre ile test ölçümü yapılmıştır. Araştırma verilerinin analizleri için SPSS 22.0 paket programı kullanılarak, istatistiksel analizler için Wilcoxon testi uygulanmıştır. Analiz sonuçlarının anlamlılık değeri p&amp;lt;0,05 olarak kabul edilmiştir. Yapılan çalışmanın verileri ışığında, 6 haftalık kettlebell antrenman programı ön ve son test sonucunda Y balance denge test ve Flamingo denge testleri sonucuna göre istatistiksel olarak anlamlı bir fark olduğu görülmüştür (p&amp;lt;0,05). Araştırma sonucuna göre elde edilen bulgular ile kadın futbolcularda 6 haftalık kettlebell antrenmanın sonucunda statik ve dinamik denge üzerine de etkisinin olduğu sonucu ortaya konmuştur.