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 swings  Average VO2 of ml-kg -1 -min -1  Average HR bpm  Average % HR max – %  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 yrs with previous KB training experience  Subjects performed a 20 minute interval KB workout.

RESULTS MEANRANGE HR (bpm) % of HR max VO2 max  ml-kg -1 -min % 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. improve strength 2. improve cardiovascular conditioning 3. improve core strength 4. may reduce low back pain 5. ARE FUN!!!!!!!!