Effects of kettlebell training on aerobic capacity, muscular strength, balance, flexibility, and body composition

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