Kettlebell exercise builds strength, cardio fitness, core stability, and grip while burning calories.
Benefits
- Full body strength.
- Cardio fitness.
- Core and posture.
- Grip.
- Calorie burn: a study estimated about 20 calories a minute.
Moves
Swing, goblet squat, Turkish get-up and clean.
Weight
Women often begin with 8 to 12 kg. Men begin with 12 to 16 kg.
Safety
Learn form first. Start light.
Study
ACE study found kettlebell workouts burned about 400 calories in 20 minutes.
What research shows
A 2010 American Council on Exercise study by the University of Wisconsin-La Crosse found that kettlebell workouts burned about 20.2 calories per minute, equal to running a 6-minute mile pace, though later work suggests values are lower in typical routines, around 10 to 15 calories per minute. Kettlebell training combines strength and cardio.
- A 2012 study in the Journal of Strength and Conditioning Research found 8 weeks of kettlebell training improved core strength and balance in participants.
- Common moves include the swing, goblet squat, Turkish get-up, clean and press.
- Beginners often start with 8 to 12 kg (18 to 26 lb) for women and 12 to 16 kg (26 to 35 lb) for men.
Safety
Learn the hip hinge for swings to protect the lower back. Start light, focus on form and use a clear space. Consider a certified instructor, since poor form in swings and snatches can lead to back, shoulder and wrist injuries. People with back problems or high blood pressure should check with a doctor. Train 2 to 3 times a week with rest days.
What research shows
A 2010 American Council on Exercise study found kettlebell workouts burned about 20 calories per minute, though later work suggests lower numbers. A 2012 study showed 8 weeks of kettlebell training improved core strength and dynamic balance. Kettlebell swings train the hips, glutes and hamstrings and raise heart rate.
Safety
Start with a lighter weight, such as 8 kg for women and 12 to 16 kg for men, learn the hip hinge and keep a neutral spine. Poor swing technique can cause back strain. Consider a coach for the first sessions.
Technique and programming
The kettlebell swing, goblet squat, Turkish get up and clean and press are core movements. A 2012 American Council on Exercise study found kettlebell training for 8 weeks improved core strength by about 70 percent in one test. Kettlebells shift the center of mass, challenging grip and stability.
Safety and progression
Start with 8 to 12 kg for women and 16 kg for men, and learn the hip hinge. Practice swings in sets of 10 with 30 seconds of rest. Keep neck neutral, brace the core and avoid squatting the swing. Beginners benefit from instruction. Stop with sharp pain, numbness or dizziness, and avoid training with a lower back injury.
Based on data from the American Council on Exercise and the National Strength and Conditioning Association
