The Science Behind Kettlebell Training | Kettlebell Science
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- Опубліковано 3 лют 2020
- The Science Behind Kettlebell Training
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I am 70-years-old have been exercising since my early 20s since at that I had to get ready for basic training for the Army. I had earned a Master's Degree in Exercise Physiology a long time ago, fitness was my profession, and now at this age it is my hobby. Currently, I train twice a day with 10/15 lbs steel clubs, gymnastic rings and kettlebells. I use the clubs/kettlebell after maxing out on the rings and that really gets my heart rate up and makes the entire 45-50 minute workout very challenging. It does not aggravate the joints as there is no bouncing or trauma to the skeletal system. I have some orthopedic concerns from past training sessions when I was younger and the workouts were quite brutal. I hope to keep this routine going until I croak. Mike Battle
You are amazing!
Another 70+ year old trainee here. Glad to hear you are keeping at it. I also use rings but basic stuff. Wish I could get the Skin the Cat I had when I was younger.
Keep at it. No reason yet to give up!
Kettlebells are truly an amazing piece of equipment. Even just 5-10 minutes a couple of days a week cranks my metabolism right up and melts the weight around my middle. Everybody needs a kettlebell!
Wow thanks for saying that! I was wondering how effective it was for whittling the midsection!
I'm in the worst shape of my life. Started doing kettlebells a few times a week for 15-30 minute sessions with some calisthenics to really tire myself out. Only a few weeks in and I feel really really good. Weight isn't coming off yet but the strength/stability/mental benefits are insane. I used to be very fit and kettlebell workouts leave me feeling amazing for days after a short session. I used to have to lift for over an hour to get the same feeling. I can tell if I keep it up I'll be back in shape before long.
Well, this was just amazing! Old guy here (73) lifelong cardio (marathons, triathlons, kayak, and swim) but---losing muscle mass. I engaged a personal trainer who introduced me to the Kettlebell (what were those odd looking wights for??). I was hooked. It is the only piece of wight equipment that feels like I get a real cardio workout (though not what I was necessarily looking for). I especially had notice that over the last 10 years or so I had lost my expolosivity--it is coming back. As a health care professional, I am drawn to evidence based medicine--or evidence based anything. Thank you for providing that aspect to your video. You are great!!
I’m glad I bought a kettlebell this year. I love using it!
I love KB training. It's fun, the results happen quickly and never boring.
Kettlebells is the single thing that has dramatically improved my jiu jitsu with endurance and explosive strength. There is a lot of core and dynamic balancing in jiu jitsu, which I think kettlebells addresses pretty thoroughly.
Hope to see the same benefits in my BJJ when this pandemic is over. BC I've been kettlebelling like crazy since COVID19.
I just got a kettlebell. Haven't been to BJJ during lockdown but I was having issues with being overpowered by the young guns who are all lifting and doing cardio. At 56 I just can do the same quantity of training so I have to train smart. I think the kettlebells will help both in terms of explosive core strength for escapes and also with overall conditioning so I don't gas out a few minutes into the roll ( pretty much what you said actually ). I have noticed today as I moved around some heavy power tools ( miter saw, router table ) that they seem a lot lighter to me.
This comment could be a Joe Rogan quote😅
Which particular kettlebell excercises do you find most valuable?
@@potatovegeta9385Turkish get-up for JJ.
I love kettlebells, and quite honestly, this was the best video online in reference to the benefits of them. Amazing video! Cheers!
Thank you! Glad you enjoy training with kbs!
Watch Pavel Tsatsouline's videos, you might like them.
Started training with kettlebells for 6 week programs and have seen excellent results.
What kind of results?
*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*
I just started kb in July for 2 days a week. I feel I am losing inches, a couple pounds, but most importantly strengthened my ankle and core. I feel so much better and will likely stick with this.
Kettlebells absolutely changed my life! Been a bit over a year now. They WILL expose your weaknesses at first, but soon enough you will have a well balanced body. My conditioning went through the roof! My obliques blew up and pop out now like love handles. Doing Turkish get-ups with 32kg now. Almost half my body weight! Im almost twice the age of my college classmates, and I was definitely surprising them at summer camp, winter camp and on a 4 day 85km canoe trip in our environmental program.
I have a few of them kettlebell curious now, too!
On hypertrophy, I'll take what I can get, but I am much more interested in power, strength and endurance.
Great video, btw! Take care.
Excellent video. I just finished a 30 minute circuit of kettlebell supersets. Arguably the best fitness tool ever created.
It's history is from the Soviet Girya which was a grain weight used to weigh crop yields!
Agreed 100%
Cori, your attention to detail is awesome. The depth of information you provide and your presentation is so clear and easy to follow. Thank you for setting up this channel and helping an old bid like myself.
I started a class 3-4x a week 2 weeks ago and I am so glad I found it. I just turned 37 and have a lot of weight to lose but i won’t push myself enough at the gym alone so it’s great to have someone point out my form and show me new moves.
I don't often choose to follow a channel after watching one video, but I don't often hear anyone discussing the pros and cons of training methods. It's much appreciated. Also, thanks for using actual wording from the research papers while being up front about where the research is lacking. I wish moe people would do these things.
I just started using the kettlebells recently in my training program and I have to admit that I love them. I have seen them in the gym sitting against the wall but I never realized their benefits. I wish I had started using them sooner because I have accumulated lots of injuries over the years from hard training but since I started using kettlebells I don’t fell pain in my joints or tendons like I did with traditional weight lifting. I found that now that I’m using kettlebells more frequently that a lot of my pain has not only been reduced but I have been using the kettlebells to rehabilitate some only injuries like a pain in my shoulder. I highly recommend kettlebells in any training program, especially in time like these when we’re confined to our homes.
Yes I’ve been training with KBs for several years and its my favorite piece of gym equipment. I totally agree with all you’ve said....the importance of core strength and using the right muscles when lifting is critical. I’m a fan of quick explosive moves because I am easily bored when working out, plus I love the fast results I get with KBs. Thanks for offering these very informative videos. They have been very helpful. You’re awesome!!!!
I'm addicted to your channel- great information- binge watched and now have lots to change up my routine for the golf season on the horizon!
Another amazing video. Easy to understand. To the point yet detailed. A terrifically pleasant human being to listen to and watch. This is why I'm a subscriber.
I got my ACL reconstruction surgery and have been doing kettlebell training. I love it!!!! Especially the swing
The swing is a great glute move. And stronger glutes only help even protect our knees!
Great informations, just purchased a few kettlebells and can’t wait to start my training.
This video showed up in my feed again. I can say that since the last time I commented on it I have since moved to double kettlebells and it has been amazing. Not only has it shortened my workout time even more it has greatly increased the level of strength development. I'm amazed at how much strength you can build when switching to double kettlebells.
My favorite exercise is double kettlebell clean and jerk. It works everything with only one exercise. Even if youre tired at the end of the day from work and life you can just hit a couple of sets and it only takes a few minutes and you've worked your whole body and you still make progress with minimal impact in terms of recovery and time invested. Its awesome!
This video is so helpful. I live in a small apt, and wanted to start strengthening my body. Thanks for putting out facts without fluff. Mad respect.
I am a 63 old man, I work out in my garage with TRX and a weight vest. Have been seeing Kettlebell on UA-cam. Found an old 20 lb. one my garage, left there by my son. Have been practicing what I see on the videos. Snatch’ clean, raking, press and swings, I only have one, but have learned that is not a loss as it fires the other side and the core. I like it, am aware I must buy a bigger one soon. Thanks for the report.
Love that you brought out research papers to help show the studies that have been done about Kettle bells vs traditional weight training. I found out about kettle bells a few yrs ago via UA-cam and started doing beginner exercises and I was hooked! The only bad experience I have had is that one time I did a floor exercise using the Kettle bell,where you work on your core twisting your body with the Kettle bell. This caused a tweak in my lower back and I had right lower back pain over a week. I have been super cautious and don't care to do floor exercises with Kettle bells anymore. I also don't try to go up a weight size now unless I know I can handle the next size in weight. Also, with HIIT Kettle bell exercises form can really suffer.
Excellent video. You covered everything in a clear and concise way and showed the scientific research to back it up. Great stuff.
One major benefit I've found from kettlebells are they don't get real monotonous like bar weights in a gym. So many ways to move your muscles and joints compared to just a variety of bench presses or curls.
100%
My dad told me that too
I dont know. They are pretty boring to me. I prefer calisthenics. Only using them, because I have injured back and try to help myself with them.
KB's can also be fun! Something I think should be super emphasized. The exercises I do the most are the ones I find the most mentally challenging, and kettlebell combo's engage my mind in a way that lifting a hunk of metal repetitively over and over with a pause only to be repeated just can't. When I discovered Paul Katami's kettlebell combos I absolutely fell in love with the equipment in a way I hadn't before. KB as a dance. KB as a yoga sequence. KB as a martial arts form. KB giving you both strength, balance, cardio, while also filling your heart, soul and mind that I just can't see a bench press doing.
Thank you for this excellent point. This is why I became interested in kettlebells-it just looks so fun and rewarding both mentally and physically. I have a low tolerance for boredom when it comes to exercise so I’m so happy to hear they have worked for you in that respect!
Great video. I am a Strongfirst Certified Kettlebell instructor. Been a keen student of kettlebell Hardstyle training from my amature MMA training 8yrs ago. Ease of transport and storage make them the perfect companion for minimal and home training programs. Strength, Power, endurance, conditioning... They tick all of those boxes.
Going from a pretty strict body building routine to still doing that but now using kettlebells roughly half an hour 3 to four times a week I have certainly noticed my muscles stay fuller longer. Before kettlebells I would hit each muscle group 1 to 2 times a week and usually I would feel like my muscles were slightly deflated by the time I would get back to them. Now I feel like my muscles are full from the day I put the weights down till the next time it’s that particular muscles turn in my routine. Love them and they have made me realize how unconditioned my lungs were
I just started. I do a one 16Kg swing with hand change as "appetizer"😃. I already do feel like wearing a bullet proof jacket as my core (especially back) is revitalising. And my stability/balance has improved as well. Very glad I started. I will add some exercises for chest and shoulders and I am done fer the rest of this year program. Very handy to bring along and do exercise in a park au plein air. Glad to know there is some medical literature on the KBs. I will talk to my GP. Thank you. Active 62 yo male.
Every video is practical. Professional and so useful.
The channel is incredible, Thank you very much for the videos, with you I have learned many things, especially in a variety of exercises. I follow you a lot from Barcelona (Spain). Thanks again and good luck for everything!
Thank you! Glad the videos help!
Love it! Great overview of kettlebell training! Love your videos 💛💚💙Thank you!
Awesome video; love that empirical assessment! Citing sources would be fantastic:) Thanks for the breakdown!
Thankyou for taking the time to create this video. Well researched and beautifully filmed - good job.
Thank you on all counts!
What a superb video. Thank you. So informative and concise.
I love that kettlebells are a blend of strength and skill. It's been really rewarding to see progress both in the amount of weight I'm slinging around AND in my technique. ❤️
YES! I think that is often an overlooked component of PROGRESSION - our technique! So often we get focused on more reps, more weight that we don't realize, or sometimes even work on, perfecting the technique at each stage! But our technique can always improve AND helps us be more efficient and effective with the movements!
Very informative. Thanks so much!
Excellent video. Thank you.
2.5 months in... down 30lbs, twice the endurance I started with most lifts, tripled my farmers walk distance with 2x 12kg from 1 mile to 3 miles... Now, I'm doing these interval farmers walks... farmers walk like .25 miles then do 5 snatches, 5 clean and jerks, 5 squats, 5 rows each arm, then farmers walk another .25 miles and repeat... Almost ready to bump things up a notch.
What is a ‘farmers walk’? I grew up around farmers so I have an idea.
@@karlasnyder9856 walking while holding a weight in each hand. Or the "suitcase carry": walking while holding weight in one hand only.
It's better to farmers walk with only one kettlebell and swap hands as it works other muscles with only having one side working.
This is definitely the video I was looking for. Thanks for sharing the science of KB.
Goblet squat FTW!! So many great little tips here. Thanks!
You are the bomb Cori! Everything you say and do is par excellence. And your form...impeccable.
Thankyou for all the great information!
Great explanation! Thank you!!!
Thank you. I feel that my instincts on integrating kettle bells in and as a reintroduction to training were accurately reasoned, and am quite look forward to the challenges.
Cori, Thanks for the video. very informative. Love the approach.
Glad it helps Richard!
Great video. I've been using hard style for 15 years now, and have recently started learning kettlebell sport. Long cycle is a smoker!
Thanks for the podcast, I've train with kettlebells and have some. Love it and the info you gave compares to some knowledge I know but also you informed me of more great reasons to use them.😊
So glad the video helped!
Before the lock down in the UK
I got 2 x 32 kg kettle bells.
1 x 16 kg kettle bell.
All cast iron.
Along with other home gym equipment.
Including Olympic bar.
Money well spent.
Fantastic Review. I subscribed to you channel a long time ago because your content is always spot on and can be trusted.
As for Kettlebells, Im 60 and I had a heart bypass 7 years ago. I was in a bad state physically all my life but through some divine intervention, that has now been turned around. I walked and got my diet together for the first 3 years after surgery and lost all my obeseity. Then at about the 3 years mark when my body was able, I got into strenght training. I went down the tradional route of barbells and dumbells at first in the gym. Then I discovered the kettlebell and a light bulb went off. I just knew that this tool suited my recovery from heart disese better due to the cardio, strength and conditioning element of it. Also I could see the potenial of being able to train at home and save gym fees without the use of benches and stuff. Im you are not trying to look like an Arnold or lift cars like Eddie Hall, then Kettlebells are of a fun way to train. But as you said, there is more of a learning curve with some of the moves but which adds to the fun when you master them. Like I know you said you can mimic some exercises with a dumbell, but is just not the same feel, joy or skill to be had with a dumbell in a swing, a clean or a press and especially when combining all three in a flow and nailing that hand insertion in the clean as well. Its just like poetry in motion with the kettlebell when it all comes together and you can't experience the same feel with a dumbell.
Only other bit of advice that I can add to yours is choose your kettlebell carefully. There is a lot of crap cheap ones out there. And watch the style of bell too. The cast iron handle and bell size gets bigger as the weight increases....which was problematic for my smaller hands. I switched to competition bells and have a kettlebell king adjustable competition bell from 12kg-32kg. Top quality bell that covers everything.
I'm more of a dumbbell trainer myself but definitely love the kettle bell as well. They're both great items for resistance training!
Great video! Thank you coach 👌
Nice video! Very informative. I use kettlebells but since I am a beginner I bought a pair of 8kg. I am still learning (on my own) but videos like this one helps a lot in my learning curve.
Really interesting and informative - looking forward to future topics.
Glad you enjoyed the video!
Totally sharing this to my clients, thanks!
Aw yay! Glad it helped Florence!
I am in my mid 60s and am really getting into KBs. I really dig these, even better then DBs. I love following online KB videos and doing full boy workouts. I find as I get older, this is so much better and my body really responds much better to all the movements. Also adding body weight movements in along side of them is very cool too like pushups, burpees, etc.
Great video! I totally agree the need to perfect form and the movement patterns is key, and it's really difficult to find trainers who have the right set of knowledge to teach that. I was fortunate and the kettlebell trainer I had worked with subscribed to Pavel's methods of KB training. Your research reinvigorated my love for kettlebells! Thank you!
Thank you! So glad you found someone to coach you on proper technique! Sounds like you're into hardstyle then too! I personally preferred Kettlebell Sport training to hardstyle except when it comes to the swing. The hardstyle swing has won me over!
@@redefiningstrengthOC I started out hardstyle with cast iron bells and used Pavel + StrongFirst as my teaching. Then I watched Steve Cotter and I trained myself to some of his style which is more sports based. Like you, I do my swings hardstyle, but I now do my cleans and snatches more sports style. Get up are get ups and so are presses, so there wasn't much change there.
Another big change was that I also swopped from cast iron to competition bells. I found the difference bell sizes and in some cases the different grip handles a bit problematic for me although I could have lived with it. Funny enough, I was getting a bit of coaching in a hardstyle gym where as you know, its all cast bells that they used. But this gym also had a 16kg competition that I had to use because all the 16kg casts were being used at the time. Best thing that ever happened to me. It just fitted my small type hands and forearms perfect and felt so right. I also preferred the smoother finish of the handle on that competition bell compared to cast. I eventually invested in 2 competition bells and love working with them. I was looking to invest in another two bells, but instead I invested in the Kettlebell King adjustable bell 16-32kg and look forward to that when it arrives. The smaller 1kg weight increatments will allow my to do some "conventional" weight training too like you would with a dumbell. So I have the best of both worlds. Love your content...its always solid information. ♥️👍
Yeah I do training with kettlebell and I love this tool. I can agree to all mentioned benefits.
YAY! Glad you like it!
Does it build muscle in arm chest and legs?
I like very much this format Cori 🤩 and everything is well explained as usual...great and helpful contents 🙏🏻💛 thanks again for your job 🌹
Thank you Chiara! You crush kettlebell work and now you have even more reason to use it! ;-)
Great information as always and KBs are great and a must for the home gym. They are super versatile and take up no space. Thanks for the video and keep up the great work you do. Peace.
Thank you great vid as usual I am so glad I subscribed long ago I was a trainer and saw promise is in your content! Thanks for proving me right! Good Health to you and yours keep up the great work!!
Thank you! So glad the videos help!
Love these videos ... I learn so much..
Great video, thank you! I loved your t-shirt!
Wonderful discussion of some of the supportive research. I've highlighted these articles and may share them with my local referring physicians.
Awesome! Glad they help!!
This video is brilliant, well done
Thanks for the science overview! Getting back into strength training with a focus on core strength, Weightloss and general cardio aerobic fitness. Think I’m going to use kettle bells for the first three months of rebuilding my base and user heart rate monitor to stay in zone two.
Hands down the best video on pros and cons of KB training. I did 10 years of traditonal body building workout before switching to KBs because of Covid. Now I don't see myself ever going back to the gym. 2-3 KBs at home and the sky is limit regarding what you can do with them.
That’s a great fringe! 😍 thanks for the training
It's one of my favourite tools for strength training/conditioning and too me one of the essentials in any (home) gym, next to a bench and rings.
Yes! It's a great home gym tool for sure!
I was really impressed with this video. KB's are my favorite way to exercise.
They can for sure be a fun tool! And thank you!
Great presentation
You are so smart....thank you....
One of the most singular important videos to see if interested in Kettlebell Workouts/Training!
There isn't any set/reps/routine schedules here...but this video FRONT LOADS relevant information you need to navigate the dynamic world of exercise for personal and/or professional sources.
Everyone who has watched this video should bookmark, save, and share.
Thank you!
Thanks so much Aaron! I'm so glad it helped!
Great video!
I have three KB's (Two 35lb and One 45lb) And one Crossrope with weighted ropes (1lb, 2lb) With some cycling peppered in.
That's all I train with.
Thank you for your summary of these studies on kettlebell training! I'm lucky to belong to a gym that has an excellent selection of kettlebells, and - thanks in large part to your channel - I've been using them ever since I joined this gym over a year ago. I love them! My favorite is the kettlebell swing, which I use as a finisher on leg/glute day.
I also recently purchased one (it's not an iron one, just some cheap 15 lb. thing from TJMAXX...but it gets the job done) for my home gym to use for more of the endurance/HIIT end of the spectrum when I want to do high reps and incorporate core and functional movement work in between barbell training at the gym.
I will totally agree with one of the downsides being you really have to pay close attention to good form when using them, especially when doing a snatch or overhead press; I've been practicing with the lightest pair at the gym, and I still haven't gotten to the point where they are never slamming around and smacking me in the back of the wrist... -_-. Practice and more practice!
Thanks as always for the high-quality content you post here on YT!
Aw yay! Glad you've been having fun with them. There was an interesting study done on the swing by McGill about it's unique spinal loading patterns which can make it a super great move to HELP with back pain but also one that can be DANGEROUS for those with back pain who may be otherwise able to tolerate other lifts. And ANY technical move is going to have LOTS of perfecting to it. Even those that compete are constantly tweaking form. So keep at it and be conscious of progressing slowly! You've got this!!
I just love this woman and her videos
Thank you! So informative!
Thank you!
Just started with kettlebells, and just the effect of swings on the posterior muscle activation has made me a believer.
Will have to a proper before and after check to see how much I benefit from them. great video! (Not many talk of the drawbacks or gotchas) 👍
Awesome! Love that you're testing out how it works for you. It's key we realize that no piece of equipment or move is a "magic pill" or will work for everyone. Even things that in "theory" should work may not with the other component of our programs. The key is continuing to learn and experiment so we can adjust our programs and continue to improve to get better results!
Great information! Just started using kettlebells two months ago.Please do a video on the proper movement for a clean and snatch, and just the snatch. Also do one one the Turkish Get Up.
A very interesting, entertaining and informative video. Thank you for posting it on UA-cam.
Glad it helps!
I love kettlebells! Thank you for this information
Glad it helps!
High level of knowledge shown, as always.
Great content, as always
brilliant video... been doing it off and on for nearly a decade, but moreso now since I've been working from home...
came from the 'sport' variety but changed over to the hardstyle with 36kg cleans and wings, 32kg presses, and 28kg snatches etc... but going to mix it up with some high rep 5-10 minute rounds again using my 24kg :)
I enjoy kettlebells, perfect for me to get strength training since I have rheumatoid arthritis. I especially enjoy doing the swing and the clean, when I finally learned to do it properly lol
That is awesome! And yes, some of those moves take time to master, but that is part of the fun!
this is a great video, thanks for showing us some of the science behind kettlebell training, which I found very interesting. I am taking a course to learn and eventually teach kettlebell training, and it's true that it is very important to have someone correct your form to avoid many common mistakes, once these are mastered, however, I think kettlebells are a great tool for training!
This was very informative. Thanks.
So glad it helped!
Hi, tommy here. I liked your KB video. I knew some of what you said, and some I did not. I do some training with kettlebells. I’m 64, so spending less time with my workout, and getting more out of it is a plus. Thanks, the video was a great tool. I’m excited to see more. Btw, I train here on UA-cam with the lebestark and Caroline girvan.
I love the science videos! I sometimes use kettlebells, and I think I'll be using them more now! BTW, I have also now found your podcast. Very cool!
Thanks Cori!
Thank you Jo! And yay! Hope you enjoy it!
Great video! More power to you!💪
Thanks!
Another great video. You are the best!
Thanks! Glad the video helps!
Glad to see your research shows KB training is very acceptable to older people (being a senior male, I love using a set of 25/35/50 lb kettle bells) AND I've hooked my 12 yr old on doing KB swings Tabata style to replace jogging for his winter baseball conditioning.
That's AWESOME! They're an amazing training tool and especially the swing will have benefits for your son's vertical jump!
Great informative video.
For me it's so fun to use and I get the same after-training feel in a shorter time compared to other methods that involve only your body weight. I love to save time with it when I have little time to train. I'm a beginner with 6kg
Great to see that our beloved kettlebell is getting more and more attention. Great video!
:-) Thanks!
Great job! I love the video and YES! I do train with kettle bells.
Of course I love your videos whatever their content. Damn interesting stuff! I have been using kettlebells for years now for some of the reasons suggested. Now I know even more. All the best Cori.
Aw thanks so much!!! So glad you've been training with them already!
I like to mountain bike a lot and the pro I follow uses a lot of kettlebell workouts. Now I know why! Good stuff to know, thank you. I’m fired up again!
Aw yay! Glad it helps Pat and explains some of the why behind using them!