Journal article
Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition
Journal of Fitness Research, Vol.2(2), pp.4-13
2013
Abstract
Purpose: This study was designed to evaluate the effects of kettlebell training on upper and lower body strength, aerobic capacity, body composition, flexibility, balance, and core strength. Methods: Seventeen participants (9 male, 8 female) completed kettlebell training sessions twice a week for 8 weeks. Classes included a 5 minute warm-up, a 5-10 minute cool-down, and 30-45 minutes of kettlebell exercises. Kettlebell exercises included one and two-handed swings, snatches, cleans, presses, and Turkish get-ups. Participants were encouraged to use a comfortable weight at the beginning of the study and progress to heavier weights as they felt more comfortable throughout the study. Eleven volunteers (5 male, 6 female) with similar characteristics served as a control group. Both groups underwent an identical battery of tests at the beginning and end of the study. Results: The experimental group had significant improvements in aerobic capacity (13.8%), leg press strength (14.8%) grip strength (9%), and core strength (70%) as result of training. Dynamic balance improved significantly in the posterolateral direction (7.2 cm); but not in the posteromedial direction despite a similar gain (8.6 cm; p=.071). No significant improvements were seen in body composition (weight, sum of skinfolds, and % body fat), static balance, or flexibility (shoulder raise, trunk hyperextension, and sit and reach) as a result of kettlebell training. Conclusions: It would appear that incorporating kettlebell training into a workout routine may provide additional benefits not typically seen with traditional resistance training.
Details
- Title
- Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition
- Authors
- Nick Beltz (Author) - University of Wisconsin - La Crosse, United StatesDustin Erbes (Author) - University of Wisconsin - La Crosse, United StatesJohn P Porcari (Author) - University of Wisconsin - La Crosse, United StatesRay Martinez (Author) - University of Wisconsin - La Crosse, United StatesScott Doberstein (Author) - University of Wisconsin - La Crosse, United StatesCarl Foster (Author) - University of Wisconsin - La Crosse, United States
- Publication details
- Journal of Fitness Research, Vol.2(2), pp.4-13
- Publisher
- Australian Institute of Fitness
- Date published
- 2013
- ISSN
- 2201-5655; 2201-5655
- Copyright note
- Copyright © 2013 Australian Institute of Fitness. Reproduced with permission of the publisher.
- Organisation Unit
- University of the Sunshine Coast, Queensland
- Language
- English
- Record Identifier
- 99448744602621
- Output Type
- Journal article
- Research Statement
- false
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