EFFECTS OF KETTLEBELL TRAINING ON

AEROBIC CAPACITY
J. ASHER FALATIC,1 PEGGY A. PLATO,1 CHRISTOPHER HOLDER,2 DARYL FINCH,3 KYUNGMO HAN,1
1
AND CRAIG J. CISAR
1
Department of Kinesiology, San Jose´ State University, San Jose´, California; 2Intercollegiate Athletics, Cal Poly, San Luis
Obispo, California; and 3Department of Athletics, Idaho State University, Pocatello, Idaho

ABSTRACT improving muscular strength and cardiorespiratory fitness

(11). Studies have examined the cardiovascular and meta-
Falatic, JA, Plato, PA, Holder, C, Finch, D, Han, K, and Cisar, CJ.
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bolic effects of a kettlebell workout (1,2,5,10,13,16). Specifics

Effects of kettlebell training on aerobic capacity. J Strength Cond
of the workout routines have varied (i.e., kettlebell weight,
Res 29(7): 1943–1947, 2015—This study examined the effects of
exercises, sets, repetitions, duration, and rest); however, most
a kettlebell training program on aerobic capacity. Seventeen
results indicate that the intensity is sufficient to improve
female National Collegiate Athletic Association Division I colle- cardiorespiratory fitness. Performing 12 minutes of continu-
giate soccer players (age: 19.7 6 1.0 years, height: 166.1 6 ous kettlebell swings provided a metabolic challenge of suf-
6.4 cm, weight: 64.2 6 8.2 kg) completed a graded exercise test ficient intensity, 87% of maximal heart rate (HRmax) and 65%
to determine maximal oxygen consumption (V _ O2max). Participants of maximal oxygen consumption (V_ O2max), to increase
were assigned to a kettlebell intervention group (KB) (n = 9) or aerobic capacity (4), with gains greater than that seen with
a circuit weight-training (CWT) control group (n = 8). Participants traditional circuit weight training (CWT). Similar results
in the KB group completed a kettlebell snatch test to determine have been reported with interval kettlebell training. Using
individual snatch repetitions. Both groups trained 3 days a week the kettlebell snatch, clean to press, and swing, heart rates
for 4 weeks in addition to their off-season strength and condition- averaged 88% of age-predicted HRmax and 90% of V_ O2max
ing program. The KB group performed the 15:15 MVO2 protocol during three 6-min cycles of 30 seconds of work and rest
(20 minutes of kettlebell snatching with 15 seconds of work and intervals (5). During the workout, perceived exertion was
rated as hard (15 on the Borg’s 6-20 scale). Using multiple
rest intervals). The CWT group performed multiple free-weight
5- to 7-minute cycles of 9 kettlebell exercises performed at
and dynamic body-weight exercises as part of a continuous circuit
a self-selected pace, V_ O2 and HR were comparable with
program for 20 minutes. The 15:15 MVO2 protocol significantly
commonly used modes of aerobic exercise, such as incline
increased V _ O2max in the KB group. The average increase was 2.3
walking, stationary cycling, and running (2). Jay (11) devel-
ml$kg $min21, or approximately a 6% gain. There was no sig-
21
oped a conditioning protocol designed to improve aerobic
nificant change in V_ O2max in the CWT control group. Thus, the 4-
capacity that uses high-intensity kettlebell snatch intervals.
week 15:15 MVO2 kettlebell protocol, using high-intensity kettle- Dubbed the 15:15 MVO2 protocol, it involves multiple sets
bell snatches, significantly improved aerobic capacity in female of 15 seconds of kettlebell snatching alternating with 15
intercollegiate soccer players and could be used as an alternative seconds of rest. Average heart rate was 93% of HRmax and
mode to maintain or improve cardiovascular conditioning. oxygen consumption was 78% of V_ O2max when performing
the 15:15 MVO2 protocol for 20 minutes (16–17). According
KEY WORDS aerobic conditioning, interval training, V_ O2 to the American College of Sports Medicine, exercise inten-
sities between 77 and 90% of HRmax or above 40–50% of
INTRODUCTION

I
oxygen uptake reserve are sufficient to improve cardiorespi-
n the past decade, kettlebell (KB) training has gained ratory fitness (20). Thus, the 15:15 MVO2 protocol should
popularity in the United States and become a viable improve aerobic fitness and increase V_ O2max.
option for strength training and conditioning. Kettle- Higher exercise intensities have been shown to elicit
bells are an ideal tool for ballistic full-body exercises greater improvements in V_ O2max than lower exercise inten-
using high muscle forces, making them potentially useful for sities (6). High-intensity interval training (HIIT) requires
working at or near maximal intensity for shorter periods.
Address correspondence to Jonathan A. Falatic, [email protected]. Interval running at 90–95% of HRmax improved V_ O2max in
29(7)/1943–1947 untrained and moderately trained individuals more than
Journal of Strength and Conditioning Research training at 70–80% of HRmax (9,19). Similarly, performing
Ó 2015 National Strength and Conditioning Association HIIT programs on a cycle ergometer at supramaximal

VOLUME 29 | NUMBER 7 | JULY 2015 | 1943

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 Effects of Kettlebell Training

intensities (120–170% V_ O2max) increased aerobic capacity conditioning program. Kettlebell training was conducted 3
more than low-intensity continuous work (7,18). Enhancing days per week for 4 weeks.
aerobic capacity through HIIT can also lead to improvements
Subjects
in athletic performance. After 4 weeks of HIIT, well-trained
All subjects were on the roster of a National Collegiate
rowers significantly improved their 2,000 m times, (3) whereas
Athletic Association Division I collegiate women’s soccer
cyclists improved their 40-km time trials (14). Additionally,
team; 21 athletes were eligible to participate. Approval was
HIIT increased the aerobic capacity of soccer players and
obtained from the University’s Institutional Review Board for
enhanced multiple variables of soccer performance (8).
Human Subjects, and all athletes provided written consent and
Although many kettlebell workouts incorporate work and
an updated medical history before testing. Within the year, all
rest cycles consistent with HIIT and intensities sufficient to
athletes had undergone a medical examination and were
improve aerobic capacity, to our knowledge, only 1 study
cleared for athletic participation. Two athletes had injuries that
has measured changes in aerobic capacity resulting from
prevented pretesting; a third athlete sustained an injury after
a kettlebell training program. Jay et al. (12) measured aerobic
completing the pretesting. Thus, 18 athletes were assigned to
training effects in relatively inactive individuals with neck
a training group. Those assigned to the KB group (n = 10)
and low back pain. Participants performed 10 repetitions of
demonstrated safe and efficient technique when performing
kettlebell swings and deadlifts with 30–60 seconds of rest
the kettlebell snatch. This was assessed by a Russian Kettlebell
between sets, 3 days a week for 8 weeks. Kettlebell weight
Certified Strength and Conditioning Specialist (RKC/CSCS).
or repetitions were progressively increased. There were
Athletes not selected for the KB group were assigned to the
significant reductions in neck, shoulder, and low back pain
CWT group (n = 8). All athletes frequently trained with kettle-
compared with an inactive control group; however, there
bells as part of their seasonal strength and conditioning
was no change in V_ O2max, measured using Åstrand’s sub-
program, although the kettlebell snatch was not an exercise
maximal cycling test.
routinely implemented. One athlete in the KB group com-
Although Schnettler et al. (17) reported that the 15:15
pleted the training sessions but sustained an injury before the
MVO2 protocol elicits intensities sufficient to improve
posttest. She was cleared to participate, but during the posttest,
V_ O2max, no studies have examined the effects of this training
she reported symptoms, and the GXT was stopped before she
protocol on aerobic capacity. The kettlebell snatch is
reached maximal effort. Because of this, her data were
a common exercise used by those who regularly train with
excluded from the analyses. Thus, data are reported for 17
kettlebells and has considerable carryover to physical activ-
participants, 9 in the KB group and 8 in the CWT group.
ities such as running and jumping (21). Thus, this form of
training may be appropriate for athletes and provide an alter- Procedures
native mode of exercise to enhance aerobic capacity. During Test Session 1. During the first test session, weight and height
the snatch, the kettlebell travels from between an individual’s were measured using a platform scale and stadiometer,
legs to a lockout position above the head. This motion is respectively. Aerobic capacity was measured during a max-
reversed and repeated at a rapid pace, increasing the velocity imal GXT using an Ultima metabolic cart (Medical Graphics
that the kettlebell travels. As velocity increases, power out- Corp., St. Paul, MN, USA) and a Lode Excalibur electronic
put increases, resulting in a higher caloric expenditure and cycle ergometer. Heart rate and rhythm were monitored
oxygen consumption (11). The purpose of this study was to from a 12-lead electrocardiogram (ECG). Seat height was
examine the effects of a high-intensity 4-week kettlebell adjusted parallel to the participants’ greater trochanter while
training program on aerobic capacity in collegiate female standing next to the cycle ergometer. Resting blood pressure
soccer athletes. It was hypothesized that the kettlebell train- and ECG were recorded while seated on the ergometer.
ing program would increase aerobic capacity, with gains Athletes were connected to the metabolic cart by an air-
greater than that observed in a CWT control group. tight facemask fitted with a pneumotach and sampling line.
Ventilation and oxygen and carbon dioxide concentrations in
METHODS the expired air were measured with each breath. Subjects
Experimental Approach to the Problem selected a comfortable pedaling rate and were encouraged
To evaluate the effects of the kettlebell training program on to maintain that cadence throughout the test. After a 2-
aerobic capacity, athletes were assigned to a KB training minute unloaded warm-up, resistance increased by 25 W
group or a CWT control group. Aerobic capacity was each minute until the athlete could not continue. Blood
measured during a maximal graded exercise test (GXT) on pressure was manually measured every 2 minutes during
a bicycle ergometer before and after the 4-week training the GXT, and ratings of perceived exertion (RPE) were ob-
program. Eighteen female collegiate soccer players were tained each minute using Borg’s 6-20 scale. Athletes were
recruited as participants and assigned to either the KB or considered to have achieved a maximal effort if 2 of the
CWT group. Athletes in the KB group implemented a kettle- following criteria were met: (a) a heart rate within
bell protocol as part of an off-season workout, whereas 12 b$min21 of age-predicted maximal heart rate, calculated
athletes in the CWT group followed a typical strength and as 207 2 (0.7 3 age in years); (b) a respiratory exchange
the TM

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ratio .1.10 or an RPE $17 (20). To evaluate aerobic training training. All volumes and load assignments fell under
effects, the same GXT protocol was repeated after the hypertrophy-specific adaptations. Each resistance session
4-week training period. lasted approximately 1 hour. After each resistance session,
the soccer team finished each training session with aerobic/
Test Session 2. During the second test session, individual anaerobic cardiovascular training. The training week con-
kettlebell snatch repetitions were determined for athletes in sisted of 4 days of on-the-field work. Mondays were heavy
the KB group. A continuous 5-minute kettlebell snatch aerobic days that repeated each week. Tuesdays consisted of
procedure was used, with the snatch cadence increasing a mix of aerobic and anaerobic soccer-specific skill drills.
each minute. Athletes used a 12-kg Russian Kettlebell to Thursdays were a speed day involving very high anaerobic
perform their snatches after a 5-minute warm-up, performing sprint bouts. Fridays were programmed for game play. To
kettlebell swings at their own intensity. During each minute keep their soccer skills refined, athletes were divided into 2
of the test, athletes switched arms, with the dominant arm teams for scrimmages. Independent of the KB and CWT
starting the test. During the first minute, athletes performed interventions, training was rigorous, and players were inten-
10 snatches or 1 snatch every 6.0 seconds. Snatch cadence tionally placed under significant amounts of fatiguing work.
increased each successive minute. During the second, third, Both the KB and CWT groups followed the same
and fourth minute, athletes performed 14, 18, and 22 resistance training routine. The 20-minute KB or CWT
snatches, respectively. This corresponded to a snatch protocols were performed between strength training and on-
cadence of 1 snatch every 4.2, 3.3, and 2.7 seconds, the-field training sessions. The KB group performed the
respectively. The test administrator cued athletes by calling kettlebell snatch protocol, whereas the CWT group per-
“swing” in time with the set cadence. During the fifth minute, formed a circuit workout consisting of multiple free-weight
athletes performed as many kettlebell snatches as possible, and body-weight exercises. Athletes performed the KB or
with this number divided by 4. The resulting number repre- CWT intervention on Mondays, Tuesdays, and Thursdays in
sented the kettlebell repetitions performed during each weeks 1, 2, and 4. In week 3, the intervention sessions were
15-second work interval of the kettlebell training interven- on Tuesday, Thursday, and Friday because of a schedule
tion. A Gymboss interval timer (Gymboss; St. Clair, Monta- change. Athletes in the KB group performed the 15:15
na) was used to maintain work and rest intervals (15 seconds MVO2 kettlebell snatch protocol with 15-second work and
each). The number of kettlebell snatches performed during rest intervals using a 12-kg kettlebell. For every 15-second
each work interval ranged between 7 and 9 repetitions; 6 work interval, athletes performed their individual snatch ca-
athletes performed 9 snatches, 2 performed 8 snatches, and dences that were calculated at test session 2. They were
1 performed 7 snatches during each 15-second work interval. instructed to perform their snatches as fast as possible. The
first work interval was performed with the dominant arm,
Training. After completing all pretesting, athletes continued with arms switched for each subsequent 15-second work
their off-season strength and conditioning program under the interval. This was repeated for 20 minutes, although the total
supervision of the RKC/CSCS. At the time of the study, work time was 10 minutes.
athletes had already completed 4 weeks of the hypertrophy The CWT group performed different free-weight and
phase of their periodized strength program. Much of the dynamic body-weight exercises as part of a circuit during the
program was focused on the hips and legs, with standard 20-minute training sessions. The circuit incorporated multi-
linear periodization progressions for traditional resistance ple muscle groups and was developed by the RKC/CSCS.
Athletes completed 5 exercises
in succession (1 set), and a total
of 5 sets, for a work time of
TABLE 1. Demographics and aerobic capacity.* 10 minutes. The 5 exercises
included 20 ball squats, 20 sit
KB group (n = 9) CWT group (n = 8) ups, 10 windmills, 10 jump
Age (yrs) 19.9 (1.1) 19.5 (1.1) squats, and a 400-m sprint/
Height (cm) 170.1 (4.3)† 161.7 (5.5) run. Each set of 5 exercises
Weight, before (kg) 68.1 (9.4)† 59.9 (3.4) was completed in 2 minutes,
Weight, after (kg) 67.2 (8.9)† 59.9 (3.4) with a 2-minute rest period
V_ O2max, pre (ml$kg21$min21) 36.2 (3.2) 37.8 (3.1) between sets. Athletes per-
V_ O2max, post (ml$kg21$min21) 38.5 (3.9)z 38.1 (2.5)
21
Change, pre to post (ml$kg $min ) 21 2.3 (2.0) 0.3 (2.9) formed ball squats and jump
squats by deep squatting to
*Values are presented as mean (SD). a medicine ball, using body
†p # 0.05 compared with CWT group.
_
zp = 0.008 compared with pre-VO2max. weight only. During jump
squats, athletes jumped explo-
sively out of the deep squat

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 Effects of Kettlebell Training

position. Windmills were performed by side bending while contrast, participants in this study were intercollegiate ath-
stabilizing a 12-kg kettlebell overhead. Because this exercise letes who regularly trained with kettlebells, and the training
did not involve ballistic movements with the kettlebell, it was protocol used high-intensity kettlebell snatches. Although
not classified as kettlebell training in this study. Both groups this study used a 4-week training program compared with
were supervised and encouraged to work as hard as possible. the 8-week program used by Jay et al. (12), the exercise
All athletes completed at least 75% of the training sessions. intensity was likely much greater. The 15:15 MVO2 protocol
is a high-intensity workout with 15-second work and rest
Statistical Analyses
intervals. Athletes in this study performed this protocol for
Descriptive statistics (mean and SD) were calculated for age,
20 minutes (10 minutes exercise and 10 minutes rest), 3 days
height, weight, and pre-V_ O2max and post-V_ O2max values. A
a week. In contrast, Jay et al. (12) used a progressive kettle-
two-way repeated-measures analysis of variance (ANOVA)
bell program with 3 sets of 10 repetitions, and a 30- to
was planned to evaluate differences in V_ O2max between the
60-second rest between sets. Additionally, Jay et al. used
KB and CWT groups over time, with the alpha level set at
a submaximal test to estimate aerobic capacity, whereas this
p # 0.05. However, the normality assumption for the 2-way
study measured oxygen consumption during a maximal
repeated-measures ANOVA was not met; thus, t-tests were
GXT. Results from this study are consistent with research
used to examine differences in the pre-V_ O2max and post-
showing that high-exercise intensities elicit improvements in
V_ O2max values for the KB and CWT groups. With alpha
V_ O2max (6,9). Additionally, Helgerud et al. (8) found that
set at p # 0.05, statistical power was 0.84 and 0.05 for the
improving V_ O2max in soccer players enhanced their on-
KB and CWT groups, respectively.
field performance by increasing total distance covered,
number of sprints, and number of involvements with the ball.
RESULTS
Athletes in the CWT group served as an exercising control
Demographic and V_ O2max data are reported in Table 1. In group. The CWT was chosen because of its potential to
general, athletes in the KB group were taller and heavier than enhance aerobic capacity (15). To equate training time, par-
those in the CWT group. There was no significant difference ticipants in the CWT group performed a circuit workout
in aerobic capacity between the KB and CWT groups before consisting of sprints, free-weight, and body-weight exercises
the intervention (t[15] = 1.027, p = 0.321) or after the inter- for the same exercise duration. In contrast to the 0.3
vention (t[15] = 20.299, p = 0.769). The 4-week intervention ml$kg21$min21 increase in V_ O2max in the CWT group,
did not significantly increase aerobic capacity in the CWT the KB group gained 2.3 ml$kg21$min21, or a 6.4% increase
group (t[7] = 20.253, p = 0.808); however, there was a signif- in maximal aerobic capacity. When expressed relative to
icant increase in the KB group (t[8] = 23.482, p = 0.008). The body weight, gains in V_ O2max may result from an increase
average increase was 2.3 ml$kg21$min21, or approximately in muscle oxidative capacity or a loss of body weight. There
a 6% gain. Additionally, the change in aerobic capacity was was no change in body weight for the CWT group over the
compared between the KB and CWT groups. The data did 4-week intervention; however, the KB group lost an average
not meet the normality assumption for a t-test; thus, the of 0.9 kg. The average gain in absolute V_ O2max for the KB
difference in median values between the groups was exam- group was 0.115 L$min21, which represents a 4.7% increase.
ined using a Mann-Whitney rank-sum test. The median Thus, the increase in maximal aerobic capacity in the KB
change for the KB and CWT groups was 2.1 and 0.15 group was primarily because of an increase in muscle oxida-
ml$kg21$min21, respectively (Mann-Whitney U statistic = tive capacity, rather than a loss of body weight during the 4-
58.0, p = 0.038); the increase in aerobic capacity in the KB week intervention. The results support the hypothesis that
group was significantly greater than the increase in the CWT the KB intervention would result in a significant gain in
group. Thus, kettlebells can be used as a training modality aerobic capacity. Training with kettlebells is becoming
within a high-intensity interval training program to improve increasingly popular; understanding the acute responses
aerobic capacity in female collegiate soccer players. and long-term physiological adaptations to this type of train-
ing is crucial. Specifically, additional research is needed to
DISCUSSION evaluate the effects of kettlebell training on aerobic and
This is one of the first studies to investigate the effects of anaerobic metabolism, strength and power development,
kettlebell training on aerobic capacity. Previous studies have and sport performance. The 12-kg kettlebells used in this
measured HR and V_ O2 responses during a single kettlebell study were approximately 18% of the average body mass
exercise session, with results indicating that the intensity is of athletes in the KB training group. To stress the aerobic
sufficient to improve aerobic capacity (4,17). However, Jay system, Fung and Shore (5) recommended using a kettlebell
et al. (12) found no gain in aerobic capacity after an 8-week weight #13% of body mass. Metabolic data were not col-
progressive kettlebell program. Participants in the study by lected during the kettlebell training workouts; however, the
Jay et al. were relatively inactive and had no previous kettle- 15-second work and rest intervals required short bursts of
bell experience. The kettlebell exercises included swings and high-intensity exercise. This type of exercise activates anaer-
deadlifts, which are appropriate exercises for beginners. In obic energy systems; however, continuing the workout for
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20 minutes resulted in an aerobic training adaptation evi- 2. Castellano, J. Metabolic demand of a kettlebell workout routine.
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