Lionel Martin with strength training legend and author Dan John.
Studies About the Benefits of Kettlebell Training
Voropaoyev-demonstrated that the group that swung Kettlebells were 25 percent more effective in training for the standard military push up, pull up, one kilometer run, standing broad jump, and 100 meter run than those in the group that trained specifically for those events.
Given kettlebells' surge in popularity, the American Council on Exercise (ACE) decided to look into the science behind this workout trend.
The ACE Study
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
"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 cross country
skiing up hill at a fast pace."
Researchers credit the brisk calorie burning to the fact that the
kettlebell snatch workout is a total-body movement that is also done
very quickly due to the interval-training format. "We knew it would
be extremely intense," says Schnettler. "It's a quick workout, and
you do get a big bang for your buck in a very short amount of time."
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."
This is equal to 1200 calories per hour and this is not including the afterburn!
- 60% greater fat loss than dumbbells.
- The best tool for fast accelerations and decelerations found in team and field sports.
- Strengthen glutes, hamstrings, and lower back with one tool.
- Strength, power and endurance all in one tool.
- Increased range of motion vs. Barbells and machines.
- More grip strength and comfort than dumbbells.