Training benefits consequent to 8-weeks of kettlebell training
Beltz, Nicholas M.
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This study was designed to examine the changes in aerobic capacity and muscular strength consequent to 8 weeks of kettlebell training. Seventeen subjects (9 males, 8 females) completed 1 repetition maximum (1RM) testing for one-arm shoulder press, leg press, upright row, and handgrip strength. Subjects then performed an 8-minute kettlebell VO2max snatch test to determine aerobic capacity. Testing was done before and after the 8-week training program. The 8-week kettlebell training program consisted of kettlebell snatches, swings, Turkish get-ups, and variations of the three fundamental movements. Each training session consisting of a 5-minute warm-up, 40 minute exercise session, and 10 minute cool-down. Following the training program, the experimental group demonstrated significant (p<0.05) improvements in VO2max (13.8%), leg strength (14.8%), and grip strength (13.9%) compared to the control group. No significant changes were found in the upright row or shoulder press between groups. The results show that an 8-week kettlebell training program is an effective way to improve muscular strength and aerobic capacity.