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ENTER THE KETTLEBELL!

ENTER THE KETTLEBELL!. Steve Lewis, MA, CSCS Fitness Director . What comes to mind?. What is a KETTLEBELL ?. Of Russian origin (girya) First mention in Russian dictionary in 1704 Used as a standard measure of grain and dry goods

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ENTER THE KETTLEBELL!

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  1. ENTER THE KETTLEBELL! Steve Lewis, MA, CSCS Fitness Director

  2. What comes to mind?

  3. What is a KETTLEBELL? Of Russian origin (girya) First mention in Russian dictionary in 1704 Used as a standard measure of grain and dry goods Traditional Russian measure – 1 pood = 16 kgs = 35 lbs 1.5 pood = 24 kgs = 53lbs 2 pood = 32 kgs = 70 lbs

  4. Why is a Kettlebell unique? Shape and size allows for swinging or accelerating that creates “virtual force” Very powerful training effect from a relatively light weight Offset center of gravity allows unique loading of shoulder joint on overhead lifts Research indicates kettlebells can improve many components of fitness: dynamic strength, ranges of endurance, body composition, hypertrophy, flexibility

  5. So….What do I do with aKETTLEBELL?

  6. KETTLEBELL Techniques Drills are divided into 2 categories: Explosion – ballistic drills, typically done for higher reps to improve power output and / or conditioning levels Grinds – slower, “traditional” type strength drills

  7. KETTLEBELL Techniques EXPLOSION DRILLS include: 1. Swing

  8. KETTLEBELL Techniques 2. Snatch

  9. KETTLEBELL Techniques 3. Clean

  10. KETTLEBELL Techniques GRIND DRILLS include: 1. Squat

  11. KETTLEBELL Techniques 2. Press

  12. KETTLEBELL Techniques 3. Windmill

  13. KETTLEBELL Techniques 4. Turkish Get-Up

  14. MORE importantly…..

  15. What does the RESEARCH say?

  16. What does the RESEARCH say? Oxygen Cost of Kettlebell Swings (Farrar, et al) 10 college-aged males used the 2 hand swing technique with 16 kg kettlebell (KB) for 12 minutes Averaged 265 + 68 swings Average VO2 of 34.3 + 5.67 ml-kg-1-min-1 Average HR 165 + 13 bpm Average % HR max – 86.8 + 6% Conclusion – “Continuous KB swings can impart a metabolic response of sufficient intensity to increase VO2 max.”

  17. Kettlebells: Twice the Results in Half the Time? (Porcari, et al) – ACE sponsored research 10 volunteers (both male and female) ages 29-46 yrs with previous KB training experience Subjects performed a 20 minute interval KB workout.

  18. RESULTS

  19. Conclusion: HR and VO2 responses where significantly higher when compared to traditional strength training Interval KB training is highly effective for improving aerobic capacity!

  20. Kettlebell Swing, Snatch, Bottoms-Up Carry: Back and Hip Muscle Activation, Motion and Low Back Loads. (McGill, et al) Goal of this research was to quantify low back loads various swings and carries. 7 college-aged males performed KB swings, snatches and bottoms –ups carries while EMG and kinematic data was collected.

  21. Results: KB swings showed unique lumbar (L4-L5) loading patterns that are opposite in polarity to “traditional” lifting or loading. May explain the anecdotal evidence for KB swings and snatches restoring and enhancing low back function.

  22. Results: KB swings showed unique lumbar (L4-L5) loading patterns that are opposite in polarity to “traditional” lifting or loading. May explain the anecdotal evidence for KB swings and snatches restoring and enhancing low back function.

  23. Take Home Message Kettlebells: 1. improve strength 2. improve cardiovascular conditioning 3. improve core strength 4. may reduce low back pain 5. ARE FUN!!!!!!!!

  24. RESOURCES www.kettlebellscience.com www.dragondoor.com

  25. QUESTIONS?

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