Kettlebells have become a popular training tool. They are made of cast iron and resemble a cannonball with a thick handle. Although you can use kettlebells for standard strength exercises, they are more commonly used for explosive and swinging-style exercises. The American Council on Exercise reports that kettlebell-style training burns significant calories and provides both strength and aerobic benefits.
Kettlebell Training
Kettlebell training is slightly different than other forms of strength-training. The center of mass of a dumbbell sits in your hand, but the center of mass of a kettlebell sits outside your hand. This makes kettlebells perfect for explosive movements. It requires significant strength, balance and coordination to control the mass as you swing, push and pull it. You can do an almost limited number of strength exercises with a kettlebell, but certain movements were designed to take advantage of a kettlebell's physics, such as the snatch and the swing.
Study
The American Council on Exercise, a nonprofit fitness watchdog group, tested the effectiveness of kettlebells with a study conducted at the University of Wisconsin, La Crosse. Ten participants completed a 20-minute one-arm snatch workout. The snatch involves swinging the kettlebell through your legs then bringing it up overhead. Subjects performed the snatch on one arm for 15 seconds, rested 15 seconds, performed the snatch on the other arm for 15 seconds and rested for 15 seconds. This sequence continued for 20 minutes.
Results
Researchers reported that the average calorie burn for the 20-minute workout was 272 calories, but this total did not include the extra calorie burn that comes from the anaerobic effect -- the energy used without oxygen. When these extra calories were factored in, the caloric burn was about 20 calories per minute, which is about the same as running 1 mile in six minutes. Researchers concluded that kettlebell training provides an adequate strength and aerobic workout while burning significant calories.
Considerations
Although kettlebell training can result in significant calorie-burning, this does not mean that all kettlebell training gets these same results. The style of training is important. The snatch is a total-body, explosive movement performed quickly. Researchers also incorporated interval training in the study, which is a form of training that involves alternating short, intense bouts of exercise with periods of rest or active recovery. Interval training involves the anaerobic and aerobic energy systems and is a very efficient form of training. Using kettlebells for standard strength exercises, such as a chest press, will not yield the same results.
Member Comments