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EFFECTS OF KETTLEBELL TRAINING ON AEROBIC CAPACITY, MUSCULAR STRENGTH, BALANCE, FLEXIBILITY, AND BODY COMPOSITION

Gratis

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. 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. 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. It would appear that incorporating kettlebell training into a workout routine may provide additional benefits not typically seen with traditional resistance training.