Redefining Strength
The Science Behind Kettlebell Training | Kettlebell Science
The Science Behind Kettlebell Training
For the show notes and studies: https://redefiningstrength.com/the-science-behind-kettlebell-training/
Check out the audio version and subscribe to our podcast…
on itunes: https://podcasts.apple.com/us/podcast/redefining-strength-fitness-hacks/id1141688163
on stitcher: https://www.stitcher.com/podcast/redefining-strength/the-fitness-hacks-podcast
on google: https://play.google.com/music/m/I2g4xwvbfknksdwnarm7ztgimaa?t=Redefining_Strength_Fitness_Hacks
#Science #Kettlebell #Training #Kettlebell #Science
source
Great video, thanks… And I loved yoy dog. 😊
I'm age 78 been doing rope flow for 4+ years and Pilates for 18 years but developing lean and mobile muscle didn't hit the mark of increasing or maintaining muscle mass. After noting that a number of well known rope flow practitioners (including David Weck) were using KB I decided that might be the answer. So far so good. Because I already put in over an hour a day between walking and my rope practice time available for weight training is hard to find keeping in mind the risk of overdoing for my age. After a month of familiarization with lighter weights I determined to do the 100 KB swings a day with a 12kg bell which I can do in about 7 minutes. First thing that surprised me was my elevated heart rate of 95% max. My other training is mostly zone 2 so a side effect of my KB work is increased cardio effort which by some standards I have neglected. Now 21 days into 100 swings I noticed my biceps showed development and way less lower back issues which have dogged me for ages. I'm a believer.
I am 57 and have been regularly using kettlebells for last 20 years. I always have done clean and jerk and snatches to get winded, but other exercises also. My cholesterol was a little high so I did a chest scan to see if my arteries were getting clogged. My score was a 0 no sign of it. I credit regular kettlebell workout for this.
AMAZING video. I combine kettlebell and calisthenics and it has changed my life. I have a 12kg, 16kg. I want another 12k so I can start doing Armor building complex but for now I enjoy alternating pushups, inverted rows, squats, pullups etc with swings!
What about weight loss?
1 week after starting kettlebells, muscles appeared all over my body. After a month I feel like I'm always in a burning state. I also feel like I have body armor. It really builds all the muscle fibers in your body. Balancing out weaknesses and making you stronger, easier and faster than dumbbells or weight bars.
One of the best aspects of kettlebell training is that the movements demand total body engagement with naturally occurring ergonomics. In terms of building and maintaining strength and conditioning for general health, fitness, and longevity, then the kettlebell is probably the simplest and most efficient form of training.
Explosive movement could be really risky to the joints, at least if any significant load is used. Lighter weights to start out would probably be better.
Ma'am, if I (age 61) need to workout with a 10-kg kettlebell, is it better to buy one 10-kg kettlebell, or two 5-kg kettlebells ?
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!
Nice to see a non AI produced video
i like the tshirt: stop exercising start training. incidental exercise is NOT training. 🙂
also started KB for some time now and i feel more strong overall with these functional type of complex movements above fixed BB movements.
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
Kettles are fabulous, I use them five days a week in the gym. ❤️
What a superb video. Thank you. So informative and concise.
I had horrible lower back pain and was going to the chiropractor at least once a week for years. I just started doing kettlebells 3x a week in February of this year and I rarely have back pain anymore and actually stopped going to the chiropractor all together!! Along with a healthier diet and doing these exercises, I'm feeling SO much better physically and mentally and I've lost 30 pounds so far!
I understand that you’re sharing information but you’re really not sharing it to everyone without captions. Please be sure that is accessible to everyone else. I am interested to see what you have said in this video.
Really well research and explained. I feel you explained a graduate research paper!
Jayne, I just gotta say thank you~ this one (part one and two) was wonderful. I loved the music~ no words that make me cringe, and I could hear you so much better! And oh did I laugh with you and your crew over the number of reps, lol!
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.
This is such a good video; i bookmarked
thank you
Your voice sounds sped up?
I might get a kettlebell since I have been strength training these past few months
I 'm curious if you have any research on the aerobic adaptations from kettlebell training for increases in heart chamber size, blood volume, and venous return?
I have a lot of blood pooling from Orthostatic Intolerance and need low impact exercises that provide these aerobic adaptations.
Do you know ways to do swings or similar low impact full body exercises to get all the aerobic adaptations of running?
Kettlebells make you very good … at holding and carrying around kettlebells. That's not nothing. But there's still plenty of reason to raise an eyebrow at the people who choose to swing them all around the gym.
That's not unique to kettlebells, though. People do side bends holding those 45# plates believing they're actually accomplishing something as well. 🤣
High level of knowledge shown, as always.
Not supposed to have your eyes facing downward like in this video during the KB swing, look forward and up with the eyes, the back is slanted at an angle, not horizontal ever, and sit back… this was poor swing form, lifting from the back.
Can kb muscle growth?
i've been wondering about KB however i cannot find a video talking about what weight to get.. one video finally addressed it saying women should have 8K. I don't want to buy a bunch of KB i just want to try it out and purchase one that will continue in my fitness goals for quite a while.. i don't want to be a super athlete, just healthy as i age.
So good better than dumbells god created kettlebell I feel so strong
I’ve taught kettlebells for a long time and use them myself. My experience of teaching general population without a history of gym or resistance training is that most people dramatically underload and still expect the kettlebell to almost magically get them to their goals. With regards to just being able to take a single kettlebell and get a decent workout I personally do not believe this to be the case unless the person using it already has a fairly good level of conditioning required to be able to have a single kettlebell of an appropriate load that they can use for all exercises eg it may be enough to challenge for a snatch or bent row but way too heavy to hit triceps or biceps etc. Most people I see in a gym environment use an array of different weight bells to achieve their workout (just a thought🙂).
I FOOKS wit the Onit Chimp and Gorilla and they FOOK me up 😵💫🥶😮💨🤭🤗👊
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.