Peer Reviewed Articles Related to Kettlebells
If you are aware of any recently published peer review articles related to kettlebells that are not listed here, please contact me and I will add them.
Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads.
J Strength Cond Res. 2012 Jan;26(1):16-27.McGill SM, & Marshall LW. SourceSpine Biomechanics Laboratories, Department of Kinesiology, University of Waterloo, Waterloo, Ontario, Canada.
Abstract McGill, SM, and Marshall, LW.
The intent of this study was to quantify spine loading during different kettlebell swings and carries. No previously published studies of tissue loads during kettlebell exercises could be found. Given the popularity of kettlebells, this study was designed to provide an insight into the resulting joint loads.
Seven male subjects participated in this investigation. In addition, a single case study of the kettlebell swing was performed on an accomplished kettlebell master. Electromyography, ground reaction forces (GRFs), and 3D kinematic data were recorded during exercises using a 16-kg kettlebell. These variables were input into an anatomically detailed biomechanical model that used normalized muscle activation; GRF; and spine, hip, and knee motion to calculate spine compression and shear loads.
It was found that kettlebell swings create a hip-hinge squat pattern characterized by rapid muscle activation-relaxation cycles of substantial magnitudes (∼50% of a maximal voluntary contraction [MVC] for the low back extensors and 80% MVC for the gluteal muscles with a 16-kg kettlebell) resulting in about 3,200 N of low back compression. Abdominal muscular pulses together with the muscle bracing associated with carries create kettlebell-specific training opportunities.
Some unique loading patterns discovered during the kettlebell swing included the posterior shear of the L4 vertebra on L5, which is opposite in polarity to a traditional lift. Thus, quantitative analysis provides an insight into why many individuals credit kettlebell swings with restoring and enhancing back health and function, although a few find that they irritate tissues.
| jay_mcgill_rebuttal_article.pdf |
MECHANICAL DEMANDS OF KETTLEBELL SWING EXERCISE.
J Strength Cond Res. 2011 Dec 28. Lake JP, Lauder MA.
Abstract
The aims of this study were to establish mechanical demands of kettlebell swing exercise, and provide context by comparing them to mechanical demands of back squat and jump squat exercise.
Sixteen men performed two sets of 10 swings with 16, 24, and 32 kg, two back squats with 20, 40, 60 and 80% 1RM, and two jump squats with 0, 20, 40, and 60% 1RM. Sagittal plane motion and ground reaction forces (GRF) were recorded during swing performance, and GRF were recorded during back and jump squat performance. Net impulse, and peak and mean propulsion phase force and power applied to the center of mass (CM) were obtained from GRF data, and kettlebell displacement and velocity from motion data.
Results of repeated measures analysis of variance showed that all swing CM measures were maximized during the 32 kg condition, but that velocity of the kettlebell was maximized during the 16 kg condition; displacement was consistent across different loads. Peak and mean force tended to be greater during back and jump squat performance, but swing peak and mean power was greater than back squat power, and largely comparable with jump squat power. However, the highest net impulse was recorded during swing exercise with 32 kg (276.1 ± 45.3 N·s vs. 60% 1RM back squat: 182.8 ± 43.1 N·s, and 40% jump squat: 231.3 ± 47.1 N·s).
These findings indicate a large mechanical demand during swing exercise, that could make swing exercise a useful addition to strength and conditioning programs that aim to develop the ability to rapidly apply force.
Kettlebells: Twice the Results in Half the Time
Exclusive American Council on Exercise research examines the fitness benifits of Kettlebells
http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf
Transference of Kettlebell Training to Traditional Olympic Weightlifting and Muscular Endurance
Journal of Strength and Conditioning Research (January 2010)
Many of the movements conducted with kettlebells are of a ballistic nature, similar to that of Olympic lifts. Since kettlebell training and Olympic lifts display some similarities regarding the technique, this study hypothesized that training with kettlebells would translate into a improvement in strength and power during Olympic style lifts. The purpose of this study was to examine the translational effect that a 10 week Kettlebell training program would have on strength, power and endurance for Olympic style barbell lifts and bodyweight exercises.
Using a standard periodization model, 15 subjects, age range (20-72 years) with various levels of experience in physical fitness regimens underwent a 10 week, 2 day per week program using only kettlebells consisting of group training sessions. Each subject was tested prior to (T1) and after the completion of the 10-week session (T2). To determine changes in strength, power and endurance subjects were tested on a barbell clean and jerk (3 rep max), barbell bench press (3 rep max), a vertical jump and a 900 back extension to failure.
This study found that Kettlebell training indeed results in a translation of strength, power and endurance as measured in traditional Olympic lifting techniques. The findings demonstrate significant differences in bench press strength (51.7 kg vs 56.4 ), back extension endurance (45 reps vs 54), and increases in the traditional clean and jerk, (30.8 kg vs 38.5). No differences were found in the vertical jump.
In conclusion, this study suggests a significant improvement of strength, power and endurance is evident as a result of kettlebell training and that kettlebells proved to have a considerable transferability to traditional weight training and bodyweight exercises.
The findings indicate that kettlebell training provides a measurable improvement of strength, power and endurance as measured by barbell and body weight exercises and suggests that kettlebells can be used as an effective method for improving fitness and is not restricted to either highly skilled or elite level athletes. The results suggest that due to the positive translation of kettlebell training to that of Olympic lifts, the use of kettlebells as a training implement is an excellent alternative to traditional weight lifting.
Many of the movements conducted with kettlebells are of a ballistic nature, similar to that of Olympic lifts. Since kettlebell training and Olympic lifts display some similarities regarding the technique, this study hypothesized that training with kettlebells would translate into a improvement in strength and power during Olympic style lifts. The purpose of this study was to examine the translational effect that a 10 week Kettlebell training program would have on strength, power and endurance for Olympic style barbell lifts and bodyweight exercises.
Using a standard periodization model, 15 subjects, age range (20-72 years) with various levels of experience in physical fitness regimens underwent a 10 week, 2 day per week program using only kettlebells consisting of group training sessions. Each subject was tested prior to (T1) and after the completion of the 10-week session (T2). To determine changes in strength, power and endurance subjects were tested on a barbell clean and jerk (3 rep max), barbell bench press (3 rep max), a vertical jump and a 900 back extension to failure.
This study found that Kettlebell training indeed results in a translation of strength, power and endurance as measured in traditional Olympic lifting techniques. The findings demonstrate significant differences in bench press strength (51.7 kg vs 56.4 ), back extension endurance (45 reps vs 54), and increases in the traditional clean and jerk, (30.8 kg vs 38.5). No differences were found in the vertical jump.
In conclusion, this study suggests a significant improvement of strength, power and endurance is evident as a result of kettlebell training and that kettlebells proved to have a considerable transferability to traditional weight training and bodyweight exercises.
The findings indicate that kettlebell training provides a measurable improvement of strength, power and endurance as measured by barbell and body weight exercises and suggests that kettlebells can be used as an effective method for improving fitness and is not restricted to either highly skilled or elite level athletes. The results suggest that due to the positive translation of kettlebell training to that of Olympic lifts, the use of kettlebells as a training implement is an excellent alternative to traditional weight lifting.
| transverence_of_kb_training_to_olympic_wl.pdf |
Cardiorespiratory Responses to Kettlebell Training Exercise
Medicine & Science in Sports and Exercise May 2005
http://journals.lww.com/acsm-msse/Fulltext/2005/05001/Cardiorespiratory_Responses_to_Kettlebell_TM_.1159.aspx
http://journals.lww.com/acsm-msse/Fulltext/2005/05001/Cardiorespiratory_Responses_to_Kettlebell_TM_.1159.aspx
The Kettlebell Swing: Crossfit vs Russian Style
Crossfit Journal
| crossfit_kettlebell_swing.pdf |
Aerobic and Anaerobic Work During Kettlebell Exercise: A Pilot Study
Kettlebell exercise is gaining popularity with the U.S. military, athletes, and even celebrities. The commercially lauded benefits of kettlebells have yet to be scientifically evaluated.
PURPOSE: This study examined the aerobic and anaerobic work during kettlebell exercise.
METHODS: 8 healthy subjects (25- 33 y.o.) participated in a maximal kettlebell stress test and a standard kettlebell workout on 2 separate days. Prior to testing, all subjects completed a medical history screening questionnaire and signed voluntary consent forms approved by the Institutional Review Board of Azusa Pacific University. VO2, VCO2 were recorded with the VO2000 (MedGrapics). Maximum exercise protocol consisted of progressive 3 minute stages starting with an 8 kg bell, adding 4 kg per stage until exhaustion. Kettlebell workout consisted of three 6 minute cycles using kettlebell "snatch", "clean" to "press", and "swing" per Russian Kettlebell Challenge, Level I. Exercise during both the maximum and workout tests was performed in intervals of 30 seconds work followed by 30 seconds rest.
RESULTS: Average heart rate (HR) during the maximum stress test reached 95% of age predicted maximum with a RPE of 17/20. Maximum VO2 reached only 26.6 + 5 ml/kg/min while VCO2 measured 32 + 6 ml/kg/min. RQ in the final minute was 1.2 + 0.08. Subjects reported that grip strength was the limiting factor. During the workout session, at steady state, HR averaged 88% of age-predicted maximum, with RPE at 15/20. VO2 was 23.8 + 0.9 ml/kg/min (90% of kettlebell maximum) and VCO2 was 26.7 + 1.1 ml/kg/min (84% of kettlebell maximum). RQ measured 1.1 + 0.06.
CONCLUSION: Kettlebell exercise is high intensity work that is slightly more anaerobic than aerobic as seen by RQ > 1. However, during the workout VO2 averaged 6.3 METS consistent with moderately hard aerobic work. Thus, the standard kettlebell workout taxes both aerobic and anaerobic systems. During exercise the RQ remained < 1 as long as kettlebell weights were less than or equal to 13% of body mass. Therefore, for a workout which stresses the aerobic system, kettlebell weight should be kept below this level of resistance. The maximum protocol was limited by grip fatigue, reaching only 95% of age predicted max HR. Future studies should vary the styles of grip throughout testing in order to reach true maximum.
PURPOSE: This study examined the aerobic and anaerobic work during kettlebell exercise.
METHODS: 8 healthy subjects (25- 33 y.o.) participated in a maximal kettlebell stress test and a standard kettlebell workout on 2 separate days. Prior to testing, all subjects completed a medical history screening questionnaire and signed voluntary consent forms approved by the Institutional Review Board of Azusa Pacific University. VO2, VCO2 were recorded with the VO2000 (MedGrapics). Maximum exercise protocol consisted of progressive 3 minute stages starting with an 8 kg bell, adding 4 kg per stage until exhaustion. Kettlebell workout consisted of three 6 minute cycles using kettlebell "snatch", "clean" to "press", and "swing" per Russian Kettlebell Challenge, Level I. Exercise during both the maximum and workout tests was performed in intervals of 30 seconds work followed by 30 seconds rest.
RESULTS: Average heart rate (HR) during the maximum stress test reached 95% of age predicted maximum with a RPE of 17/20. Maximum VO2 reached only 26.6 + 5 ml/kg/min while VCO2 measured 32 + 6 ml/kg/min. RQ in the final minute was 1.2 + 0.08. Subjects reported that grip strength was the limiting factor. During the workout session, at steady state, HR averaged 88% of age-predicted maximum, with RPE at 15/20. VO2 was 23.8 + 0.9 ml/kg/min (90% of kettlebell maximum) and VCO2 was 26.7 + 1.1 ml/kg/min (84% of kettlebell maximum). RQ measured 1.1 + 0.06.
CONCLUSION: Kettlebell exercise is high intensity work that is slightly more anaerobic than aerobic as seen by RQ > 1. However, during the workout VO2 averaged 6.3 METS consistent with moderately hard aerobic work. Thus, the standard kettlebell workout taxes both aerobic and anaerobic systems. During exercise the RQ remained < 1 as long as kettlebell weights were less than or equal to 13% of body mass. Therefore, for a workout which stresses the aerobic system, kettlebell weight should be kept below this level of resistance. The maximum protocol was limited by grip fatigue, reaching only 95% of age predicted max HR. Future studies should vary the styles of grip throughout testing in order to reach true maximum.
Metabolic Demand of a Kettlebell Workout Routine
Energy Cost and Relative Intensity of a Kettlebell Workout
Energy Cost of a Basic Kettlebell Training Protocol
Oxygen Cost of a Kettlebell Swing
Journal of Strength & Conditioning Research April 2010
| oxygen_cost_of_kb_swing.pdf |
Barbells, Dumbells & Kettlebells
National Strenght & Conditioning Association, Loren Chiu, MS, CSCS
| barbells-dumbells-kettlebels.pdf |
Kettlebell Training for Muscularskeletal & Cardiovascular Health: A randomized control trial
Kenneth Jay and others September 2010
Incorporating Kettlebells into a Lower Extremity Sports Rehabilitation Program
North American Journal Of Sports Physical Therapy
December 2010 Volume 5, Issue 4, page 257
December 2010 Volume 5, Issue 4, page 257
