About Me

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Huntersville, NC, United States
I have been a fitness enthusiast and athletic competitor my entire life. Studying and practicing ways to improve athletic performance has been a life-long passion for me. I have trained with kettlebells for over 3 years and have completed multiple CrossFit kettlebell certifications. In addition to kettlebells, I use olympic weights, sleds, sandbags, TRX suspension, medicine balls, plyo boxes, pull up bars, rings, dip stations and various other tools to optimize training effectiveness. I am well qualified to share my knowledge and experience to help other people achieve their fitness and athletic performance goals.

March 15, 2010

ACE Study - Benefits of Kettlebell Training

Recent study conducted by the American Council on Exercise (ACE) regarding the benefits of Kettlebell training.

Below are some comments from the article. I have also included a link to the entire article. This was a very scientific study and a huge testimony regarding the incredible benefits of Kettlebell training.

To analyze the energy cost and exercise intensity of kettlebell workouts, ACE enlisted the help of the research experts at the University of Wisconsin, La Crosse Exercise and Health Program. The team, led by John Porcari, Ph.D., and Chad Schnettler, M.S., recruited 10 volunteers, male and female, ages 29 to 46 years, all of whom were experienced in kettlebell training. “They [kettlebell enthusiasts] make these all-encompassing claims about increasing your muscular strength, endurance and aerobic capacity with kettlebells, like, if you do this, that’s all you need to do,” says Porcari. “So we wanted to look and see how much of an aerobic workout you really do get and how many calories you really burn.”

During the 20-minute workout, the average calorie burn was 272 calories, not counting additional calorie burn due to the substantial anaerobic effort. “We estimated oxygen consumption and how many calories they were burning aerobically, and it was 13.6 calories per minute. But we also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute,” explains Porcari. “So they were burning at least 20.2 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is crosscountry skiing up hill at a fast pace.”

As our ACE-sponsored research demonstrates, kettlebells can offer a highly effective workout. In addition to boosting your strength and cardiovascular fitness, it is likely you’ll also increase your balance and flexibility, too. And since kettlebell training is so efficient, you may be able to get better results while spending less time in the gym.

The Bottom Line

Kettlebells can provide one heck of a workout. Based on comparisons with data from previous research on standard weight training, the HR and V•O2 responses during the kettlebell snatch routine suggest it provides a much higher-intensity workout than standard weight-training routines. Furthermore, the kettlebell snatch workout easily meets industry recommendations for improving aerobic capacity. “This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight,” says Schnettler. “For people who might not have a lot of time, and need to get in a good workout as quickly as possible, kettlebells definitely provide that.”

Link to the entire ACE http://www.acefitness.org/getfit/research.aspx

1 comment:

  1. Thanks for the post. Lots of good info in here for marketing kettlebells to the public.



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Improves Physical Performance

Whether you are a middle age weekend warrior, play football, basketball, soccer or practice mixed martial arts, adding kettlebell movements will improve your performance.

Promotes Total Body Flexibility

When performing the ballistic movements, you will improve range of motion, movement patterns and flexibility of the hips, back and shoulders.

Improves Functional Strength

All of the core kettlebell movements; swing, clean, snatch, press, deadlift, squat, renegade row and Turkish get-up are compound movements that require the body to work as a unit. The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently.

Improves Endurance

Kettlebells are frequently used in circuit training, high intensity interval training and for single sets that may exceed 10 minutes in duration.

Reduces Body Fat

It’s a proven fact that resistance training using explosive full body movements and high intensity is the most efficient fat burning protocol. In a recent issue of Health Magazine Jillian Michaels called kettlebells the "Ultimate Fat-Burner" She went on to say..."This workout is metabolic, so it burns a ton of calories." "It incorporates explosive movements. It's core based, so it will make you stronger. And it forces your body to use multiple muscle groups simultaneously, which burns more calories."

Rehabilitates and / or Prevents Injury

The acceleration/deceleration of kettlebell movements strengthens connective tissue (tendons, ligaments, cartilage) and increases shoulder mobility strength and flexibility. Many people have made huge improvements in their back strength and resiliency as a result of using kettlebells.

Convenient & Portable

All you need is a very small space about 4’ x 6’ and about 8’ high ceilings. I typically train in my garage, but when the weather is too hot or cold I can get a great workout in my bedroom. I take my kettlebells with me while on business trips and family vacations. I have trained in hotel rooms, local parks, on the beach and pretty much anywhere I can find a small patch of grass. I even keep a Kettlebell in my car so whenever I have the urge I can catch a spontaneous workout.

Time Efficient

You can get an amazing strength and cardio workout in 30 minutes. If you don’t believe me, let’s schedule 30 minutes together sometime soon.

Anyone Can Use Them

Most people think kettlebells are only for elite military forces, college and professional athletic teams and mixed martial arts fighters. Sure these people use kettlebells because their livelihood demands them to be in peak physical condition. I have taken Kettlebell classes in many major US cities and find that most of the class attendees are women. I will anticipate the next question from the ladies… no kettlebells won’t make you bulky. They will give you a very lean, tone and athletic look.

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If you are interested in purchasing kettlebells, I recommend checking out Muscle Driver. Their Grey Version 2 kettlebells are high quality and the lowest price I have found anywhere. I have a link to their web site on the top of my blog.


Most people find Kettlebell training fun. You can use them for strength and power training. You can use them for long endurance or fast paced interval training. You can use one or two bells at a time. Some people throw them. Some people like to practice juggling them. Of course there are about 12 core exercises, but there are many more if you let your imagination take over.