I can't run and I can't squat properly, but I use kettlebells, I have an artificial hip and I find kettlebells the safest and most efficient tool for my fitness regime .
Yes, Kettlebell sport training is wonderful for trainees looking for resistance and muscular endurance training that is ACTUALLY low impact and beneficial to ones movement. (unlike elliptical machines)
Joe Daniels Swing This Kettlebell and Strength yes, my orthopaedic surgeon said kettlebell training is quite low impact and is happy for me to continue, I went on to barbell work but had more issues with pain when bending , I can get a decent workout and keep my muscles in good shape by using kettlebells, plus the Epoc is better with kettlebells than it is with running, which wasn't covered In this video .
rosemary quaye. Kettle-bells allowed me to continue training. Bad lower back. I looove deadlifts but can't do them anymore with a barbell. But Kettle bells are so much fun, and allow me to get close to the benifits of a deadlift. And the mixture of cardio strength are so easy to get with kettle bells too. I know it can be done other ways. But just so convenient, and versatile.
totally agree, i dont have correct form for performing the traditional deadlift, im ok with the romanian deadlift but much prefer to use kettlebells as i can have more leg versatility which i dont have with a barbell , i love them , so versatile
Well, my personal experience is quite different. I've used KBs in workouts for years, but not really consistently. For the past few months, I've trained with them exclusively. I started with doing TGU with 16kg...I can now do them with 32kg. I can also now strict press a 32kg, when I had trouble with strict press with a 24kg a while ago. Swing strength has gone way up too. Started snatch with 16kg, can now snatch 32kg. My core has never been so strong either. I have to disagree with him based on my personal experience with KBs.
As a middle aged bus driver who can be sitting for upto 5 and a half hours at a time, I started doing KBs after I began to suffer with Sciatica and Tennis elbow, that was more than 6 years ago. I've worked my way from a 10 - 18kg bell and will not stop for all the T in china. In my experience kettlebells are of the best mix of Cardiovascular and resistance training around and when it comes to a full body workout they can't be beaten. I workout for approx 1 hour at a time warming up with a light weight say 12kg and working my way to 18kg, I'm soaked in sweat by the time I hit 14kg. At the end I do stretching. I have not suffered with either medical condition since I started with KBs. So for me, Kettlebells Rule, no contest.
The bells used in the studies are invariably too light. Further, the studies seem to have been using a squat type swing as opposed to hip-hinge. The latter being far more beneficial.
The weightlifting vs kettlebell study used a standard 16kg kettlebell for all participants while their weightlifting weights were relative to their strength (80% of their one rep max). These men had all been training for over a year to that point and a 16kg kettlebell is said to be a starting weight for a person of average strength. I don't know how you would give each participant a kettlebell of the correct weight but it seems like there's the potential they could have used heavier bells depending on their strength levels and that that may have significantly improved their results with KBs. The comparison seems a little lacking in standardisation.
This was exactly my thought. I think the results of the studys seem plausible, but the study design on some of them seems off for me. If I have a group training at 80% of their 1RM with traditional strength training, why wouldn't I do the same for the kettlebell group, unless I wish for less comparable results. (totally speculative comment😉) I could have them try out swinging heavier bells to come to the 1RM for swinging or I could find out the 1RM for a kettlebell deadlift and let them swing the appropriate 80% 1RM weight instead. I think this would have been a better approach to compare the results. I am into kettlebell training and as you said, the 16kg is a starting weight for average strong people (or men, for women 12kg is recommended). But not only for the two handed swing, also for all the one handed exercises. And as you improve fast with kettlebells at the beginning, a 24kg or 28kg could be easily handled by a person for double handed swings in a very short amount of time. Even a 32kg would be no exclusive weight for double handed swings for a person with over 1 year of experience in resistance training, at least after a few weeks. Of course, with kettlebells you can't do as small and precise weight increments as you can in dumbbell or barbell training, but you don't need to. There are kettlebells in 2kg weight increments and I think that is enough to at least be within a range of +/- 5% of 80% 1RM and therefore achieve a much more comparable result.
Have been playing regular basketball for years, started kettlebell training a few months ago - have seen significant increases in overall strength (abs definitely included), endurance/stamina, vertical jump. As an all-in-one tool I think they are great esp for someone that can't easily access a gym
This was super informative, and I appreciate the time you took into presenting your findings. However, it is very easy to punch holes in some of the conclusions. The first and most obvious one is the arbitrary selection of a 16 kg kettlebell. I wonder just how different the conclusions would have been if some of the test subjects were allowed to use heavier kettlebells. Also, you put a very heavy if not exclusive emphasis on two and one handed swings while ignoring other ballistic kettlebell exercises, such as the snatch or the clean. The presentation was framed as a comprehensive study on kettlebells when in reality it only focused on one kettlebell exercise specifically. I truly wonder how some of these findings would have differed if other ballistic kettlebell exercises were used (and at weights comparable to 80% of a one rep barbell max instead of an arbitrarily assigned weight of 16 kg).
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The portability and versatility of the kettlebell makes it an efficient and effective tool for anyone looking to stay fit and active, probably especially for the general population. For pro athletes and even amateurs, a strict and more specialized regimen would seem necessary to help one improve in a specific aspect of fitness, like power or speed, endurance. As for myself, I love the simplicity and space-savings I get with kettlebells given my house is not big and I have too much stuff in it already, and also the fact I only need a handful of exercises which I can use to get a well-rounded workout in a relatively short time if I'm busy that day. I've seen and felt the benefits while working labor-intensive jobs where I can flow with each movement in much the same way I can doing a kettlebell exercise. The kettlebell: it puts "fun" in "functional strength"!
Important to note that RKC is only one of several well-respected kettlebell certifications utilizing the "hardstyle" approach that sets it apart from competition-style kettlebell technique. Other notable organizations include Strongfirst (SFG) and Strength Matters (SMK).
Sir, I certainly appreciate the time and effort you took to present these Kettlebell studies. However, I prefer to take these results with a “grain of salt”, for several reasons: First, common musculoskeletal structure aside, we are all obviously unique in our physical and mental attributes, so I don’t think that the findings of “any” study applies 100% to me, as I have derived more aerobic and abdominal core strengthening over my 10 years of Kettlebell use than these studies would suggest. For example, my abdominal development, while not exactly in the “6-pack” realm, does exceed any gluteus development. (And this, using verified “correct” swing technique, both single and double-arm). Secondly, using only one weight (16kg) primarily in each study, for a very limited timeframe, in itself makes generalizations difficult at best. Also, just FYI, next time, please repeat the questions given, for us RUclips viewers. Thank you once again for promotion of the Kettlebell!
I see what others have commented here and have to say that all studies are flawed. Decent studies actually list their flaws and these probably did. Each one was just accepted small study on a specific movement or available small amount of movements. A couple of things in didn't quite get was .. 1. no study on how the swings affected the upper body. 2. He thought anything that wasn't a swing/snatch etc specific to kbells was not a kbells exercise. The talk was interesting nether the less.
The study that compared kettlebells to standard weightlifting is very imbalanced. The kettlebell was only 35lbs and the weightlifting weight was 80% of the peoples 1RM, which is probably 200+ lbs, for the same amount of reps and sets.
There is 203 lb kettlebell how bout these or the ones who can press the 48kg aka the beast??? Lol this is why I'd rather take Louie Simmons or Pavels advice than this bro
are all the studies done on kb swings? The majority of work I, and most others do, is long cycle, jerks, and snatches. Why don't they study those more? long cycle taxes you way more than just swings imo.
Sadly most people don’t teach those exercises. At my gym the “trainers” there will use kettlebells all day and all they teach is swings. Teaching swings is the equivalent of handing someone a dumbell and teaching them bicep curls and overhead tricep extensions when there’s a million other (more beneficial and targeted) exercises that can be done with a dumbell, not to say that wings aren’t important but it’s only the tip of the iceberg.
There is no regard in these studies for hormonal effects (like insulin) of diet on what types of workouts burn sugar or fat. It was mentioned that kettle bells burn sugar... well that depends if the person is on a keto diet for example, or fasted for 5 days, or drinking soda and gatorade before the workout. I don't think the workout determines what is being burned. It's based on the individual and their insulin / cortisol / ketone levels + a lot more.
Excellent Video clip! Sorry for the intrusion, I would love your thoughts. Have you considered - Chireetler Kettlebell Miracle Rule (search on google)? It is a great one of a kind guide for learning some amazing kettlebell challenge workouts minus the hard work. Ive heard some decent things about it and my best friend Jordan after a lifetime of fighting got excellent results with it.
That's an excellent point...and it just goes to show why Keto is superior to other diets...you're already in ketosis and kettlebells will therefore be even more effective in shedding body fat.
To call keto superior is a biased opinion. There are no superior ways of dieting bar a subjecting oneself to a caloric deficit (either less intake or more output), it is the only component which reduces body fat.
Calories in Calories out is an incomplete picture - we must take insulin into account. Our bodies are far more complicated then a calorimeter in large part due to insulin. Insulin drives calorie conversion into adipose and the body is very efficient at obeying itself when it tells itself to store fat through the signaling from higher insulin generation in response to higher carb intake. With lower carbohydrate intake - insulin production is lower and more stable - the lower insulin coursing through our bodies signals to the body that it is okay to use up adipose tissue. With insulin levels higher due to higher carb intake (sugar, grains), the body uses up very little fat and in response to glycogen/glucose depletion will stimulate a higher hunger response for - you guessed it - carbohydrates. Insulin "crashes" is closely correlated with hunger. Insulin is how the body signals to itself to convert calories as efficiently as possible to adipose. Lower insulin signals to the body that it is okay to "burn" body fat for fuel without triggering increased hunger for more calories. Of course, nothing is "100%" but having said that Nutritional Ketosis works.
the problem with these studies are the kettlebell swing was a warm up to a real kb practice .kb snatch a clean and jerk are so much superior to the swing and other exercises
Nothing wrong with experimentation. For me- I work out at home and have history of low back pain after deadlifting and squatting. So, I incorporate trap bar deadlifts and hip belt squats. But if I can get anywhere close to the benefits and do swings then that’s great. And of course burn some calories in a 10 min workout great. Seems like an area where research is nice but we can afford to experiment on ourselves for 2-3 months and just see. Kettlebell work is very motivating because there’s a flow and also you can just have them in places where you’re more to use them unlike a squat rack. You can bring a suitable kettlebell to the beach or a park or your lawn and do a bunch of exercises from swings to floor presses to rows and Olympic moves. Also, they’ll strengthen your grip.
I feel that his conclusion that traditional weight strengthening tools are superior to kettlebells if strength and power are the goals, is flawed. The bases measurement were single, repetitive movements (power jump, squat, clean) where something like weight lift training would excel, but in dynamic power movements, not measured by the research discussed, and where much of sports practice takes place, several muscle groups are activated. I began to use kettlebell training for my jiujitsu several years ago after I rolled with the strongest person I've ever felt on the mat. He said he practiced only kettlebells and said it made him into a different athlete. I'm almost 59 years old and train mainly with people in their 20's and 30's, and the most often comment I get is that they can't believe how strong I am. Thank you, kb.
I am a former runner, snowboarder, and competitive mountain biker and now use kettle bells, traditional strength, and steady state cardio every day following injuries and surgeries. It is no surprise AT ALL that treadmill work burns more Calories. The benefit comes with a combination of strength and caloric burn. The other exercise comparisons are cool, but ultimately useless due to the uniqueness of the exercises and outcome goal variance. It is also strange that the measurable of vertical, squat, clean, and bench are being used as performance indicators and are highly similar, or identical to, the traditional strength training methods directly compared against an abstract exercise using 35 lb kettlebell. I appreciate the presentation, but the presenter's analysis seems inaccurately applied.
A lot of scientific illiteracy in this comment section. He clearly stated at the start of the talk his aim was to present and summarise all of the studies in the literature concerning kettlebells (this is very important since obviously there are a lack of studies). He clearly stated there was a limitation of load and relative load in the studies at the start of the talk. If you're going to fast forward and pick the parts you want to listen to don't then take digs at the speaker in the comment section if you've not listened to all of what they have to say.
Trained ot not, when you have one group of people being trained at 80% of their one rep max, versus another group being trained at an arbitrary weight that's just based on somebody's say-so, that's a methodological problem Doing your testing exclusively with a 16kg kettlebell would be roughly equivalent to doing your training with an empty barbell 24 kgs isn't much better, although 32 is pretty heavy And in the one test where they actually went to a 32 kg kettlebell, the complaint is that they were using them like dumbbells rather than simply doing swings Most people who train with kettlebells do more than just swings, and most kettlebell trainees do progressively overload, including in the swing
I believe you, but my perception of snatches with 50lbs double hands 20 rep 4 set is close to a Mike Tyson 10 rounds fight. Two hands 80Lbs 30 reps 4 set is about the same, the O2 disappears from air, its the closets to a real fight you can get.
It's no wonder that powerlifting movements are the best option for pure strength, but comparing them with a swing of 16kg only is unfair, that amount is just a warmup. With heavier kettlebells, (and Turkish get up, press, front squat added to the swing) the results would be much flattering with a wider spectrum of qualities obtained with lower risk and time spent and more carry over as any other exercises bodyweight/powerlifting/weightlifting included (all better than KBs for specific goals). Read the new book of Pavel "Simple and Sinister" for a good program for general fitness (again, not specialized in fitness)
When he opened stating his expertise is sports nutrition and diet and saw his physique, that was it...I left! He probably should be using more kettlebells to get that gut down...
I was told by my proctor(exam giver) for my certification, he said that it was paramount for having clients buy what you're saying, you must look the part-PERIOD!
this is all based on a particular KB swing. You have no data based on swinging the KB "competition style". I think you might be surprised to find different data when testing this on actual Competitive Kettlebell Lifters. We invite you to come and test our students here in Las Vegas at the Kettlebell Sanctuary and maybe even learn a new and different way to move the KB easily and more efficiently.
I practice swings as one component of my workouts. I'm writing this in 2023, and I notice that almost nobody else is doing swings in my gym. I might see another person doing swings maybe every ten visits to the gym. So, what happened to swings? Why did they fall off the map? Was it injuries? I believe that you can do a safe swing if you know what you are doing, but with all the ignorance in gyms, maybe people simply weren't doing them right and they were getting hurt. Just a theory.
@@NSCAstrong Then how can the speakers use those slides if they don't have permission? It just weakens the whole presentation when we can't see what they're referring to.
@@FSE-Coaching Just because they have permission to use material in their live presentation doesn't mean we have permission to publish the material in a video.
Using the squatting technique in kettlebell swings is actually the wrong way to do the technique, so if the people in the experiment were doing it that way they for sure wouldn't achieve the full effects a real kettlebell swing can give
Exactly! Thank you. I can’t stand it when I see people teaching a squat for a KB swing. You’re not supposed to do a full squat when you swing! You lose so much power and deemphasize the posterior chain!
I would have liked to have seen a better comparison of KB swings to a more relevant Semitendinosis exercise like prone Nautilus leg curl or toes out barbell squats. In all of these studies and in your interpretation of these studies, the factor of safety has never been addressed. KB swings are ballistic and pose a greater risk of injury than a slow or superslow tempo pure strength training protocol. Also, vertical jumping is one of the greatest risk exercises known, as it imposes forces = 9-11x bodyweight. This was also left out of the conversation. These risk factors should and have to become part of the decision making process of proper tool recommendations for athletes and non-athletes alike. BTW, the last study referenced by Monocchia, et al made me chuckle. I was classmates with Pat Monocchia while attending Brown back in the early 80's.
nacetroy I'm going to respond to your comment...with a comment of my own...about your comment, which is about the video, which is about using kettlebells.
It's standard for talks and papers. Tell them what you are going to say. Say it. Then tell them what you've just said. I agree though, he did take a while to get started.
Are kettlebells worse than jump squats for training power in trained athletes? Not according to these studies *which used really light bells*. A trained athlete can definitely swing 24 kg or far more.
Kettlebells are not made to increase your jump height or max squat, nor is it a replacement for solid state cardio like running. It is a great exercise implement which can turn out to be a sport if you pursue it. It can help with conditioning, is a tough endurance sport, is good as a muscle builder and for cardio, it has little to no impact on low bearing joints. Try it. If you like it continue. If it is not for you, try it later. It took me a couple of tries to get addicted to kettlebells.
Agree with SteveTQP comment to take this presentation with a grain of salt. For example in terms of assessing the value of the kettlebell I was lead to believe that the CIA uses it to test operatives’ VO2 max so there is literature on the topic. Good to have these matters presented and discussed though, and the various comments show valuable and diverse opinions.
The weightlifting vs kettlebells on power and strength study had terrible protocols. 80% 1RM vs a 16kg kettlebell. And this was on a study with the subjects having at least a year of resistance training under the belt. It's no wonder that weightlifting improved their strength, they're training with a paperweight as a kettlebell. Swap in for a 32kg with no other variables changed and that's a different study.
Personally Nsca should perhaps uae a new study.. Using appropriate wieght, meaning use bells that are way more than 16 kg.. Using 20 kg and up. Will definitely have a better turn out. Kettlebells u can use the similar modalities deadlifts and front Squats, and bench.... So kettlebells that are 12 kg and 16 dont provide. Inconclusive... Bro.
I am a little taken back that this expert in nutrition is overweight. I don't mean to insult him, but, as trainers, we get paid to help overweight people lose weight and unwanted fat. If I didn't look the part I wouldn't have a job.
This is why the NSCA is never to be relied upon. This “doctor” has spent 45 minutes talking about something he knows little to nothing about. He decided to quote a few inferior studies. First, the SQUAT and KB Swing are no more related than the deadlift and squat are! That’s pretty much the first thing any book on KBs will tell you, and simply by doing them you’ll see it to be so. One of main reasons for post KB swing back pain is allowing the bell to descend, rather than pulling it up high to near groin height, with the back lengthened and slightly extended (just like a deadlift)....it is a ballistic hinge movement, not an up/down raise lower movement. If your knees are bending you’re squatting. That’s WRONG. Number 2, 16kg is very light weight, which means only with a very high rep count could any athletic statistics emerge. Did you at least have any remote curiosity what effect of working with 32kgs and more might be. This is idiotic, like let’s do a study on benefits of bench pressing 120 lbs 30x and see what we learn. Just what Mark Rippetoe said, the “researchers” aren’t athletes, almost ever, and thus distort the tiny sliver of facts they’ve preselected to study rather than actually study the right questions. Shame on you NSCA.
No, kettlebells are not going to build you muscles like Arnold. If used properly (with additional calisthenetics), think greek statue and you are closer to the mark.
What a load of bs, swings with a 16 kg isn't even a fair comparison, try doing front squats, clean and presses, snatches with double 48kg bells and tell me you don't improve performance in every metric of athleticism... and build a ton of muscle
I feel that his conclusion that traditional weight strengthening tools are superior to kettlebells if strength and power are the goals, is flawed. The bases measurement were single, repetitive movements (power jump, squat, clean) where something like weight lift training would excel, but in dynamic power movements, not measured by the research discussed, and where much of sports practice takes place, several muscle groups are activated. I began to use kettlebell training for my jiujitsu several years ago after I rolled with the strongest person I've ever felt on the mat. He said he practiced only kettlebells and said it made him into a different athlete. I'm almost 59 years old and train mainly with people in their 20's and 30's, and the most often comment I get is that they can't believe how strong I am. Thank you, kb.
63 year old man, not sedentary, began using kettlebell swings and will continue. Great results.
I love how you this quality of information is available for free on the internet. We are truly living in a golden age.
I can't run and I can't squat properly, but I use kettlebells, I have an artificial hip and I find kettlebells the safest and most efficient tool for my fitness regime .
Yes, Kettlebell sport training is wonderful for trainees looking for resistance and muscular endurance training that is ACTUALLY low impact and beneficial to ones movement. (unlike elliptical machines)
Joe Daniels Swing This Kettlebell and Strength yes, my orthopaedic surgeon said kettlebell training is quite low impact and is happy for me to continue, I went on to barbell work but had more issues with pain when bending , I can get a decent workout and keep my muscles in good shape by using kettlebells, plus the Epoc is better with kettlebells than it is with running, which wasn't covered In this video .
rosemary quaye. Kettle-bells allowed me to continue training. Bad lower back. I looove deadlifts but can't do them anymore with a barbell. But Kettle bells are so much fun, and allow me to get close to the benifits of a deadlift. And the mixture of cardio strength are so easy to get with kettle bells too. I know it can be done other ways. But just so convenient, and versatile.
totally agree, i dont have correct form for performing the traditional deadlift, im ok with the romanian deadlift but much prefer to use kettlebells as i can have more leg versatility which i dont have with a barbell , i love them , so versatile
Jdive Sevenine make sure you squeeze and relax those butt cheeks to train the needed muscles.
Well, my personal experience is quite different. I've used KBs in workouts for years, but not really consistently. For the past few months, I've trained with them exclusively. I started with doing TGU with 16kg...I can now do them with 32kg. I can also now strict press a 32kg, when I had trouble with strict press with a 24kg a while ago. Swing strength has gone way up too. Started snatch with 16kg, can now snatch 32kg. My core has never been so strong either. I have to disagree with him based on my personal experience with KBs.
As a middle aged bus driver who can be sitting for upto 5 and a half hours at a time, I started doing KBs after I began to suffer with Sciatica and Tennis elbow, that was more than 6 years ago. I've worked my way from a 10 - 18kg bell and will not stop for all the T in china. In my experience kettlebells are of the best mix of Cardiovascular and resistance training around and when it comes to a full body workout they can't be beaten. I workout for approx 1 hour at a time warming up with a light weight say 12kg and working my way to 18kg, I'm soaked in sweat by the time I hit 14kg. At the end I do stretching. I have not suffered with either medical condition since I started with KBs. So for me, Kettlebells Rule, no contest.
can you please upload a video showing your entire kettlebell workout, it may help a newbie like me, thanks in advance.
Hey remember that doing Barbell curls are great for tendinitis (tennis elbow)!
I had comments about this lecture but I pleased to see all my questions regarding these studies were addressed in the comment section already.
The bells used in the studies are invariably too light. Further, the studies seem to have been using a squat type swing as opposed to hip-hinge. The latter being far more beneficial.
This guy is very good at reviewing scientific literature. I love his emphasis on paying attention to the population in the study.
The weightlifting vs kettlebell study used a standard 16kg kettlebell for all participants while their weightlifting weights were relative to their strength (80% of their one rep max). These men had all been training for over a year to that point and a 16kg kettlebell is said to be a starting weight for a person of average strength. I don't know how you would give each participant a kettlebell of the correct weight but it seems like there's the potential they could have used heavier bells depending on their strength levels and that that may have significantly improved their results with KBs. The comparison seems a little lacking in standardisation.
This was exactly my thought. I think the results of the studys seem plausible, but the study design on some of them seems off for me. If I have a group training at 80% of their 1RM with traditional strength training, why wouldn't I do the same for the kettlebell group, unless I wish for less comparable results. (totally speculative comment😉) I could have them try out swinging heavier bells to come to the 1RM for swinging or I could find out the 1RM for a kettlebell deadlift and let them swing the appropriate 80% 1RM weight instead. I think this would have been a better approach to compare the results.
I am into kettlebell training and as you said, the 16kg is a starting weight for average strong people (or men, for women 12kg is recommended). But not only for the two handed swing, also for all the one handed exercises. And as you improve fast with kettlebells at the beginning, a 24kg or 28kg could be easily handled by a person for double handed swings in a very short amount of time. Even a 32kg would be no exclusive weight for double handed swings for a person with over 1 year of experience in resistance training, at least after a few weeks.
Of course, with kettlebells you can't do as small and precise weight increments as you can in dumbbell or barbell training, but you don't need to. There are kettlebells in 2kg weight increments and I think that is enough to at least be within a range of +/- 5% of 80% 1RM and therefore achieve a much more comparable result.
Have been playing regular basketball for years, started kettlebell training a few months ago - have seen significant increases in overall strength (abs definitely included), endurance/stamina, vertical jump. As an all-in-one tool I think they are great esp for someone that can't easily access a gym
Keep it up!
This was super informative, and I appreciate the time you took into presenting your findings. However, it is very easy to punch holes in some of the conclusions. The first and most obvious one is the arbitrary selection of a 16 kg kettlebell. I wonder just how different the conclusions would have been if some of the test subjects were allowed to use heavier kettlebells.
Also, you put a very heavy if not exclusive emphasis on two and one handed swings while ignoring other ballistic kettlebell exercises, such as the snatch or the clean. The presentation was framed as a comprehensive study on kettlebells when in reality it only focused on one kettlebell exercise specifically. I truly wonder how some of these findings would have differed if other ballistic kettlebell exercises were used (and at weights comparable to 80% of a one rep barbell max instead of an arbitrarily assigned weight of 16 kg).
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The portability and versatility of the kettlebell makes it an efficient and effective tool for anyone looking to stay fit and active, probably especially for the general population. For pro athletes and even amateurs, a strict and more specialized regimen would seem necessary to help one improve in a specific aspect of fitness, like power or speed, endurance.
As for myself, I love the simplicity and space-savings I get with kettlebells given my house is not big and I have too much stuff in it already, and also the fact I only need a handful of exercises which I can use to get a well-rounded workout in a relatively short time if I'm busy that day. I've seen and felt the benefits while working labor-intensive jobs where I can flow with each movement in much the same way I can doing a kettlebell exercise. The kettlebell: it puts "fun" in "functional strength"!
Important to note that RKC is only one of several well-respected kettlebell certifications utilizing the "hardstyle" approach that sets it apart from competition-style kettlebell technique. Other notable organizations include Strongfirst (SFG) and Strength Matters (SMK).
Sir, I certainly appreciate the time and effort you took to present these Kettlebell studies. However, I prefer to take these results with a “grain of salt”, for several reasons: First, common musculoskeletal structure aside, we are all obviously unique in our physical and mental attributes, so I don’t think that the findings of “any” study applies 100% to me, as I have derived more aerobic and abdominal core strengthening over my 10 years of Kettlebell use than these studies would suggest. For example, my abdominal development, while not exactly in the “6-pack” realm, does exceed any gluteus development. (And this, using verified “correct” swing technique, both single and double-arm). Secondly, using only one weight (16kg) primarily in each study, for a very limited timeframe, in itself makes generalizations difficult at best.
Also, just FYI, next time, please repeat the questions given, for us RUclips viewers.
Thank you once again for promotion of the Kettlebell!
Study is too broad, however I enjoy seeing and hearing others study the implementation of kettlebell training as it pertains to athletic performance.
I waited till the end for Pavel to knock him out for disrespecting the kettle bell.
I see what others have commented here and have to say that all studies are flawed. Decent studies actually list their flaws and these probably did. Each one was just accepted small study on a specific movement or available small amount of movements.
A couple of things in didn't quite get was ..
1. no study on how the swings affected the upper body.
2. He thought anything that wasn't a swing/snatch etc specific to kbells was not a kbells exercise.
The talk was interesting nether the less.
The study that compared kettlebells to standard weightlifting is very imbalanced. The kettlebell was only 35lbs and the weightlifting weight was 80% of the peoples 1RM, which is probably 200+ lbs, for the same amount of reps and sets.
swinging 200+ lbs is probably not a good idea :D
There is 203 lb kettlebell how bout these or the ones who can press the 48kg aka the beast??? Lol this is why I'd rather take Louie Simmons or Pavels advice than this bro
are all the studies done on kb swings? The majority of work I, and most others do, is long cycle, jerks, and snatches. Why don't they study those more? long cycle taxes you way more than just swings imo.
usually right? its silly but people don't want to take the time to LEARN and or TEACH the complex exercises.
Sadly most people don’t teach those exercises. At my gym the “trainers” there will use kettlebells all day and all they teach is swings. Teaching swings is the equivalent of handing someone a dumbell and teaching them bicep curls and overhead tricep extensions when there’s a million other (more beneficial and targeted) exercises that can be done with a dumbell, not to say that wings aren’t important but it’s only the tip of the iceberg.
There is no regard in these studies for hormonal effects (like insulin) of diet on what types of workouts burn sugar or fat. It was mentioned that kettle bells burn sugar... well that depends if the person is on a keto diet for example, or fasted for 5 days, or drinking soda and gatorade before the workout. I don't think the workout determines what is being burned. It's based on the individual and their insulin / cortisol / ketone levels + a lot more.
Excellent Video clip! Sorry for the intrusion, I would love your thoughts. Have you considered - Chireetler Kettlebell Miracle Rule (search on google)? It is a great one of a kind guide for learning some amazing kettlebell challenge workouts minus the hard work. Ive heard some decent things about it and my best friend Jordan after a lifetime of fighting got excellent results with it.
That's an excellent point...and it just goes to show why Keto is superior to other diets...you're already in ketosis and kettlebells will therefore be even more effective in shedding body fat.
To call keto superior is a biased opinion. There are no superior ways of dieting bar a subjecting oneself to a caloric deficit (either less intake or more output), it is the only component which reduces body fat.
Calories in Calories out is an incomplete picture - we must take insulin into account. Our bodies are far more complicated then a calorimeter in large part due to insulin. Insulin drives calorie conversion into adipose and the body is very efficient at obeying itself when it tells itself to store fat through the signaling from higher insulin generation in response to higher carb intake. With lower carbohydrate intake - insulin production is lower and more stable - the lower insulin coursing through our bodies signals to the body that it is okay to use up adipose tissue. With insulin levels higher due to higher carb intake (sugar, grains), the body uses up very little fat and in response to glycogen/glucose depletion will stimulate a higher hunger response for - you guessed it - carbohydrates. Insulin "crashes" is closely correlated with hunger. Insulin is how the body signals to itself to convert calories as efficiently as possible to adipose. Lower insulin signals to the body that it is okay to "burn" body fat for fuel without triggering increased hunger for more calories. Of course, nothing is "100%" but having said that Nutritional Ketosis works.
Angel Covarrubias I know how insulin works. It’s still kcals in kcals out. No matter what you manipulate within those boundaries.
the problem with these studies are the kettlebell swing was a warm up to a real kb practice .kb snatch a clean and jerk are so much superior to the swing and other exercises
Nothing wrong with experimentation. For me- I work out at home and have history of low back pain after deadlifting and squatting. So, I incorporate trap bar deadlifts and hip belt squats. But if I can get anywhere close to the benefits and do swings then that’s great. And of course burn some calories in a 10 min workout great.
Seems like an area where research is nice but we can afford to experiment on ourselves for 2-3 months and just see. Kettlebell work is very motivating because there’s a flow and also you can just have them in places where you’re
more to use them unlike a squat rack. You can bring a suitable kettlebell to the beach or a park or your lawn and do a bunch of exercises from swings to floor presses to rows and Olympic moves. Also, they’ll strengthen your grip.
kbkesq well said
I feel that his conclusion that traditional weight strengthening tools are superior to kettlebells if strength and power are the goals, is flawed. The bases measurement were single, repetitive movements (power jump, squat, clean) where something like weight lift training would excel, but in dynamic power movements, not measured by the research discussed, and where much of sports practice takes place, several muscle groups are activated. I began to use kettlebell training for my jiujitsu several years ago after I rolled with the strongest person I've ever felt on the mat. He said he practiced only kettlebells and said it made him into a different athlete. I'm almost 59 years old and train mainly with people in their 20's and 30's, and the most often comment I get is that they can't believe how strong I am. Thank you, kb.
You only do swings my good sir?
I am a former runner, snowboarder, and competitive mountain biker and now use kettle bells, traditional strength, and steady state cardio every day following injuries and surgeries. It is no surprise AT ALL that treadmill work burns more Calories. The benefit comes with a combination of strength and caloric burn. The other exercise comparisons are cool, but ultimately useless due to the uniqueness of the exercises and outcome goal variance. It is also strange that the measurable of vertical, squat, clean, and bench are being used as performance indicators and are highly similar, or identical to, the traditional strength training methods directly compared against an abstract exercise using 35 lb kettlebell. I appreciate the presentation, but the presenter's analysis seems inaccurately applied.
A lot of scientific illiteracy in this comment section. He clearly stated at the start of the talk his aim was to present and summarise all of the studies in the literature concerning kettlebells (this is very important since obviously there are a lack of studies). He clearly stated there was a limitation of load and relative load in the studies at the start of the talk.
If you're going to fast forward and pick the parts you want to listen to don't then take digs at the speaker in the comment section if you've not listened to all of what they have to say.
But if we listened to all what they have to say then can we then take digs? Will you allow us to do so? Or do we need to fulfill another requirement?
@@Sam-vk8xd Everyone else can but not you. You have to serve for 5 years in my basement before you can speak again.
@@Jisungrik well, that escalated quickly.
Trained ot not, when you have one group of people being trained at 80% of their one rep max, versus another group being trained at an arbitrary weight that's just based on somebody's say-so, that's a methodological problem
Doing your testing exclusively with a 16kg kettlebell would be roughly equivalent to doing your training with an empty barbell
24 kgs isn't much better, although 32 is pretty heavy
And in the one test where they actually went to a 32 kg kettlebell, the complaint is that they were using them like dumbbells rather than simply doing swings
Most people who train with kettlebells do more than just swings, and most kettlebell trainees do progressively overload,
including in the swing
He addressed this at the very start of the presentation
@@Jisungrik he touches briefly on what actually invalidates the entire experiment
And then proceed as though the experiment were still valid
I believe you, but my perception of snatches with 50lbs double hands 20 rep 4 set is close to a Mike Tyson 10 rounds fight. Two hands 80Lbs 30 reps 4 set is about the same, the O2 disappears from air, its the closets to a real fight you can get.
Good for muscular endurance not for power tho not good doing high skill movements to failure
It's no wonder that powerlifting movements are the best option for pure strength, but comparing them with a swing of 16kg only is unfair, that amount is just a warmup.
With heavier kettlebells, (and Turkish get up, press, front squat added to the swing) the results would be much flattering with a wider spectrum of qualities obtained with lower risk and time spent and more carry over as any other exercises bodyweight/powerlifting/weightlifting included (all better than KBs for specific goals). Read the new book of Pavel "Simple and Sinister" for a good program for general fitness (again, not specialized in fitness)
When he opened stating his expertise is sports nutrition and diet and saw his physique, that was it...I left! He probably should be using more kettlebells to get that gut down...
I was told by my proctor(exam giver) for my certification, he said that it was paramount for having clients buy what you're saying, you must look the part-PERIOD!
100%
Great to see slides! And again great stuff.
The information is incredibly flawed sadly.
this is all based on a particular KB swing. You have no data based on swinging the KB "competition style".
I think you might be surprised to find different data when testing this on actual Competitive Kettlebell Lifters.
We invite you to come and test our students here in Las Vegas at the Kettlebell Sanctuary and maybe even learn a new and different way to move the KB easily and more efficiently.
BOOM! exactly.
What the he'll is he trying to say.he is talking in circles
I practice swings as one component of my workouts. I'm writing this in 2023, and I notice that almost nobody else is doing swings in my gym. I might see another person doing swings maybe every ten visits to the gym. So, what happened to swings? Why did they fall off the map? Was it injuries? I believe that you can do a safe swing if you know what you are doing, but with all the ignorance in gyms, maybe people simply weren't doing them right and they were getting hurt. Just a theory.
I like this guy. But NSCA, please show all the slides and record the audience questions. We miss so much otherwise.
Unfortunately, we can't show slides that contain copyrighted material to which we do not have the rights.
@@NSCAstrong Then how can the speakers use those slides if they don't have permission? It just weakens the whole presentation when we can't see what they're referring to.
@@FSE-Coaching Just because they have permission to use material in their live presentation doesn't mean we have permission to publish the material in a video.
Using the squatting technique in kettlebell swings is actually the wrong way to do the technique, so if the people in the experiment were doing it that way they for sure wouldn't achieve the full effects a real kettlebell swing can give
Exactly! Thank you. I can’t stand it when I see people teaching a squat for a KB swing. You’re not supposed to do a full squat when you swing! You lose so much power and deemphasize the posterior chain!
Very interesting data.. thanks!
I would have liked to have seen a better comparison of KB swings to a more relevant Semitendinosis exercise like prone Nautilus leg curl or toes out barbell squats. In all of these studies and in your interpretation of these studies, the factor of safety has never been addressed. KB swings are ballistic and pose a greater risk of injury than a slow or superslow tempo pure strength training protocol. Also, vertical jumping is one of the greatest risk exercises known, as it imposes forces = 9-11x bodyweight. This was also left out of the conversation. These risk factors should and have to become part of the decision making process of proper tool recommendations for athletes and non-athletes alike. BTW, the last study referenced by Monocchia, et al made me chuckle. I was classmates with Pat Monocchia while attending Brown back in the early 80's.
One of the worst ways to start a presentation is to spend about a sixth of your time talking about what you'll be talking about.
nacetroy I'm going to respond to your comment...with a comment of my own...about your comment, which is about the video, which is about using kettlebells.
nacetroy omg yes!!! Say something interesting!!!
It's standard for talks and papers. Tell them what you are going to say. Say it. Then tell them what you've just said. I agree though, he did take a while to get started.
Opening statement. Standard. Good talk. But thank heavens for the fast forward feature.
Are kettlebells worse than jump squats for training power in trained athletes? Not according to these studies *which used really light bells*. A trained athlete can definitely swing 24 kg or far more.
Kettlebells are not made to increase your jump height or max squat, nor is it a replacement for solid state cardio like running. It is a great exercise implement which can turn out to be a sport if you pursue it. It can help with conditioning, is a tough endurance sport, is good as a muscle builder and for cardio, it has little to no impact on low bearing joints. Try it. If you like it continue. If it is not for you, try it later. It took me a couple of tries to get addicted to kettlebells.
Kettlebells don’t replace strength training and they don’t replace cardio. However, Kettlebells use some of the elements of those two.
Cool thxxx awesome yes....
Great examples!!
Interesting use of a laugh track
I think it's audio bleed from another room
Kettle bell swings are good for any level athlete
No, we need to use different kettle bells!
Agree with SteveTQP comment to take this presentation with a grain of salt. For example in terms of assessing the value of the kettlebell I was lead to believe that the CIA uses it to test operatives’ VO2 max so there is literature on the topic.
Good to have these matters presented and discussed though, and the various comments show valuable and diverse opinions.
Vert-jump's virtually UN-modifiable via ANY training method. I guess if you've been sedentary, you can learn to exert a better effort.
The weightlifting vs kettlebells on power and strength study had terrible protocols. 80% 1RM vs a 16kg kettlebell. And this was on a study with the subjects having at least a year of resistance training under the belt. It's no wonder that weightlifting improved their strength, they're training with a paperweight as a kettlebell. Swap in for a 32kg with no other variables changed and that's a different study.
Personally Nsca should perhaps uae a new study.. Using appropriate wieght, meaning use bells that are way more than 16 kg.. Using 20 kg and up. Will definitely have a better turn out.
Kettlebells u can use the similar modalities deadlifts and front Squats, and bench.... So kettlebells that are 12 kg and 16 dont provide. Inconclusive... Bro.
I am a little taken back that this expert in nutrition is overweight. I don't mean to insult him, but, as trainers, we get paid to help overweight people lose weight and unwanted fat. If I didn't look the part I wouldn't have a job.
38:00 interesting
The random applaus and laughter is so weird^^
Unfortunately, some sound bled over from an adjoining conference session. I'm sorry you found it distracting.
@@NSCAstrong aaaah i thought they edited / played the Applause
It would be far better if he were to minimize the analysis and just give us the bottom line on each issue.
I think you forgot Calisthenics./street workouts
Is there an actual audience?
Yes, this was a live session at a conference.
Thorough Research: FAIL.....
What strange auditorium is this? Applausing at any point even without any information...
Swing.. And supine.. Leg curls then..
This is why the NSCA is never to be relied upon. This “doctor” has spent 45 minutes talking about something he knows little to nothing about. He decided to quote a few inferior studies. First, the SQUAT and KB Swing are no more related than the deadlift and squat are! That’s pretty much the first thing any book on KBs will tell you, and simply by doing them you’ll see it to be so. One of main reasons for post KB swing back pain is allowing the bell to descend, rather than pulling it up high to near groin height, with the back lengthened and slightly extended (just like a deadlift)....it is a ballistic hinge movement, not an up/down raise lower movement. If your knees are bending you’re squatting. That’s WRONG. Number 2, 16kg is very light weight, which means only with a very high rep count could any athletic statistics emerge. Did you at least have any remote curiosity what effect of working with 32kgs and more might be. This is idiotic, like let’s do a study on benefits of bench pressing 120 lbs 30x and see what we learn. Just what Mark Rippetoe said, the “researchers” aren’t athletes, almost ever, and thus distort the tiny sliver of facts they’ve preselected to study rather than actually study the right questions. Shame on you NSCA.
It is not VALGUS FORCE-!It is VARUS FORCE- from out IN! Basic MSK terminology! But otherwise interesting lecture!
25% of the way into the talk before the first result is discussed...
No, kettlebells are not going to build you muscles like Arnold. If used properly (with additional calisthenetics), think greek statue and you are closer to the mark.
Bru start a new study , 8 years ago , is ridiculous 🎉🎉🎉🎉 its time for a new study
It's like watching paint dry. Just cut to the chase.
whats wrong with the audience? 😅
What a load of bs, swings with a 16 kg isn't even a fair comparison, try doing front squats, clean and presses, snatches with double 48kg bells and tell me you don't improve performance in every metric of athleticism... and build a ton of muscle
Wish he just got to the point faster
ME Too!!!! Gezzzzz
Lots of fluff, useful information is drowned. Boring.
Look at his body lmfao
KBs: Not heavy enough to optimally build strength, and too heavy to optimally build cardio.
Yh, do a double 48kg kb clean and press for reps and tell me its light, and you cant get light ones for cardio? Yh okay
The man is talking crap 💩
Al BS.
he talks rubbish they make you fitter and stronger and more agile try them mate you see how hard they are
I feel that his conclusion that traditional weight strengthening tools are superior to kettlebells if strength and power are the goals, is flawed. The bases measurement were single, repetitive movements (power jump, squat, clean) where something like weight lift training would excel, but in dynamic power movements, not measured by the research discussed, and where much of sports practice takes place, several muscle groups are activated. I began to use kettlebell training for my jiujitsu several years ago after I rolled with the strongest person I've ever felt on the mat. He said he practiced only kettlebells and said it made him into a different athlete. I'm almost 59 years old and train mainly with people in their 20's and 30's, and the most often comment I get is that they can't believe how strong I am. Thank you, kb.