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

Use Multiple Tools To Achieve Optimum Results

I love kettlebells.  In fact, I love them so much I pursued a training certification and started a personal training business around their use.  If you pressed me to pick one piece of training equipment, kettlebells would be my #1 choice.  My personal experience and the people I have introduced to kettlebells would testify that they are an awesome training tool and the results speak for themselves.  If you want to lose weight, increase muscular strength, improve overall body movement and flexibility, then kettlebells are perfect for you.  Kettlebells fit perfectly with the "functional fitness" concept.

If you are a competitive athlete, there are other tools that should be added into your regimine to optimize results.  To be a complete athlete you need to be able to run, jump, twist, push, pull, squat and lunge. 

If you train with me, I will frequently have you use the following tools...

Kettlebells

• Explosive Movements...swings, cleans, snatches
• Strength Movements...presses, Turkish Get Ups, squats, walking / tactical lunges, overhear / rack / farmers walks, renegade rows
• Metabolic Conditioning...swings, deck squats, snatches, thrusters

Olympic Weights

• Power Movements...deadlifts, power cleans, power high pulls, squats

Sandbags

• Rotational & Core strength...rotational lift to platform
• Explosive Movements...overhead throws
• Hip & Leg Strength...Zercher lunges, squats & walks

Medicine Balls (Dynamax)

• Explosive Strength...miscellaneous vertical, horizontal and rotational throws, wall balls / thrusters

Plyo Box

• Leg / Hip Strength & Jumping Ability...speed jumps, weighted step ups, box squats
• Altitude Drops, Depth Drops to improve eccentric response time

TRX Suspension

• Pushing & Core Strength...atomic push ups, plyo push ups, planks, handstand push ups
• Pulling Strength...rows
• Leg & Core Strength...lunges, pistols

Pull Up Bar / Rings

• Upper Body Pulling Strength...body weight / weighted pull ups
• Abdominal Strength...hanging leg raises
• Pushing Strength...ring dips

Dip Station...Pushing strength

Other stuff...weight vest, belt for adding weight to pull ups and dips, jump ropes, bands to increase eccentric load and for building lateral hip strength

Kettlebells for Speed & Power

10 seconds flat, 4.4 or less forty yard dash, 36 inch + vertical jump, is all about power, strength, speed and the ability to produce force. For an athlete with specific goals of increasing power, strength and speed it is crucial to have a strength and conditioning program that addresses these goals. The program must include work in the gym using specific Olympic lifts, power lifts and other supporting exercises to increase and better both the athlete’s strengths and weak points. Learning the techniques and acquiring the skills of the Olympic lifts and power lifts is challenging and can take years of practice and hours a week in the gym along with a knowledgable coaching staff. For athlete’s time and timing are crucial to success since there is a limited lifespan in regards to peak performance and a limited amount of time in each day to do what is necessary for training to peak and perform.

This is where the Russian Kettlebell, an all around, compact tool, filled with power, strength, and speed in one cast iron ball comes into play. The kettlebell with all its beauty and benefits wrapped into one small, dynamite and explosive package is a full body, explosive core and hip based, fast and powerful strength and conditioning tool.

What makes the kettlebell unique is the relatively small learning curve for learning the same Olympic lifts and the fact that the workouts are intense, effective and short in duration and with results that are amazing if not spectacular. Furthermore, the exercises incorporate movement specifics such as stabilization, range of motion, unilateral training, rotational pattern training application of tension/relaxation principles and the key combination of functional movement strengthening. The key difference and benefit being the unilateral training which cannot be achieved with a barbell and due to the shape of the dumbbell which cannot mimic the same dynamics of the physics of the kettlebell due to the displacement of the weight.

Therefore, the athlete looking to increase speed in the 40 yard dash, 100 meter sprint, jump higher, and/or accelerate off the line or floor would be wise to incorporate the kettlebell. Learning how to perform and execute the swing, snatch, clean, clean & jerk, front squat, push press, etc. would teach the athlete how to apply and direct force through the use of their hips, core and legs in a coordinated movement pattern leading to increased functional output. In addition moves such as the turkish get-up, and deck squat all effectively train the core from varying angles while increasing strength, flexibility and stability. These factors are all integral to the highest level of performance on the track, field, pitch, or in the gym.

Based of simple physics the bell moves in a path and range, which optimizes your bodies function while maximizing the results. The proof is in the pudding and it is difficult if not impossible to find anything comparable to the kettlebell for producing the results with such a minimal learning curve and in a short amount of time.

The kettlebell is a great addition to any strength and conditioning program for any athlete desiring functional improvement on the field. In fact, many professional teams and athletes as well as collegiate sports programs use the kettlebell in their programs. No wonder why, with the kettlebell you can take and transform your body into a compact, powerful, strong and explosive piece of machinery. The rewards are enormous and the risks are little to none.
 
from Joe Sarti's blog.

My Garage Gym

My Garage Gym contains...

• Pairs of Kettlebells from 8KG up to 40KG (Dragon Door, Muscle Driver, Ader & Pro Style)
• Over 900 LBS of Olympic Weights.  Includes 280 LBS of Bumper Plates
• 4 Olympic Bars, including a Glen Pendlay bar
• 2 Hex Deadlift / Shrug Bars
• Power Lift Power Rack (pull ups, dips)
• York Glute Ham Developer aka GHD
• 2 Prowler Sleds & a Goodrich Tire for dragging
• York Dumbbells.  35lb, 45lb & 75lb pairs
• 6 Medicine Balls, including 2 Dynamax Med Balls 10 & 18 LB
• 25lb & 40lb Slam Ball
• 1.5" x 50' Battling Rope
• Plyo Boxes from 12" - 30" (includes 4 Fisher foam plyo's)
• Body Master Dip Station
• 4 Pull Up Stations
• 5 TRX Suspension Systems
• Sorinex 2" Super Loops
• 2 Sets of Rings for Pull Ups & Dips
• 3 Sandbags (10 - 80lb, 42lb & 160lb)
• 2 Neck Harness's
• 2 Dip Belt's
• 20 LB & 50 LB Weight Vests (also 1/2" chains to add weight...beastly!)
• 4 Speed Jump Ropes
• 3 Ankle Resistance Bands
• Misc. Jump Stretch and Muscle Driver bands
• Muscle Driver Hurdle (27" - 42")
• 2 Hungarian Core Blasters
• 2 Large Panel Gymnastics Mats
• 3/4" Rubber Flooring Throughout
• 12 LB Shot Put
• 2 Foam Rollers
• 2 Swiss Balls
• Agility Ladder
• 9" & 18" hurdles for agility training
• Tires for throwing, flipping and pulling
• Slosh Pipe for core stability training
• Lots of Chalk (this aint Bally's)

Training While Traveling

I really get annoyed at people who claim they can't workout when they travel. Claiming you don't have time or equipment to use is a lame excuse. If achieving your fitness goals is important to you, you will figure out how to train on the road. The photo above was my workout facility for 5 days while on vacation in Hilton Head Island, SC. All I needed was a 24kg bell, pair of rings and a small grassy spot. I set the alarm for 6:30 every morning and had some awesome workouts. I travel consistently as part of my Real job. I rarely miss a workout. Some tips ...

You can check a Kettlebell through as baggage on an airplane. I picked up a sturdy rolling sample case at Salvation Army for $3 that holds a KB, rings and jump rope. I usually carry my 16kg bell so I can stay under 50lbs and not have to pay extra to check a heavy bag. It's possible to carry a KB on the plane, but the decision is at the discretion of the airport security personnel. I haven't tried this because I don't want the inconvenience of being rejected.

Obviously, if you have a Kettlebell you are set. What if you don't want to check a bag? Here are some ideas...

Buy a TRX Suspension System. It weighs less than 3 lbs and can be adapted to your hotel door. You can also go to a park and hang it off playground equipment, goal posts or a sturdy tree. If you don't know what a TRX suspension System is and you travel frequently, check it out. It's a great tool. I have a link to their web site on the top right side of this blog.

Get a pair of Rings. These also weigh less than 3 lbs and can be adapted to just about any sturdy horizontal surface. They are unbeatable for pull ups and dips. I bought mine from Muscle Driver for $55. Again, check out the link to Muscle Driver on my blog. MD is a great resource for anything fitness related. They also have the best prices on Kettlebells.

Get a Sandbag.  Sandbag training has really gotten my attention.  This training is really fun and effective.  An empty sandbag and the filler bags weigh less than one pound.  When you get to your destination simply stop by a local hardware store and purchase a couple 40# bags of sand.  Sandbags can be purchased from Muscle Driver

Okay, it's possible that you don't have a Kettlebell, Rings, TRX Suspension System or a Sandbag. Don't panic, there's still tons of things you can do to improve your conditioning while on the road.

Push Ups

Body Weight Squats

Pistols

Pull Ups on playground equipment or tree limbs

Run up and down the stairs at your hotel

Walking or Reverse Lunges

Planks

Burpees

Sprints

Hill Sprints

Run

Sit Ups

Leg Raises

Wall hand stands and presses

Jump up on stuff

Put your rental car in neutral and push it up a hill (I recommend you have someone steering & braking)

Remember, your muscles are a lot dumber than we give them credit for. They really don't know if you are sitting on a chrome piece of equipment at Bally's or picking up some big rock you found in the woods. Get creative and be committed to your fitness goals.

KISS Workout

3 Rounds for Time

10 TGU’s (16kg, 20kg, 24kg)

10 Pull Ups

20 Double Clean & Press (16kg)

MetCon (30 seconds rest between sets)

200 Swings (8 sets of 25, 20kg)

3 ROUNDS for Time

Tough workout.  Time 31:35.  Big Time Cardio.

10 TGU’s (24kg - 5L, 5R)

16 Clean & Press (24kg - 8L, 8R)

6 Pull Ups

20 Snatches (20kg - 10L, 10R)

8 Double KB Squats (2 16kg)

6 Deck Squats (20kg)

15 Push Ups

Kettlebell Re-Certification

It's possible that I am the only person in the history of mankind to have gone through the CrossFit kettlebell certification twice. I benefited from going through the 16 hours of rigorous training twice. It's kinda like watching a great movie the 2nd time. I always pick up details that I missed the 1st time through. Great group of people. Mostly avid CrossFitters, but also personal trainers, military personnel and MMA fighters. Great experience!

This certification is ideal for personal trainers who plan to use kettlebells as their primary strength and fitness tool. To complete the certification you must pass a a performance test. To pass the test you must execute the swing, turkish get up, floor press, military press, clean, front squat, snatch, push press and jerk to the satisfaction of Jeff Martone. In addition to learning how to execute the core kettlebell movements significant time is spent on program design and teaching motor skills.

Jeff Martone did his TGU with a female attendee. He also did his KB juggling display. Both of these are freaky displays of what consistent KB training will do for your functional strength.