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Effects of Kettlebell Training on Aerobic Capacity
Journal of Strength and Conditioning Research (2015)
  • Asher J. Falatic, San Jose State University
  • Peggy A. Plato, San Jose State University
  • Christopher Holder, Cal Poly
  • Daryl Finch, Idaho State University
  • Kyungmo Han, San Jose State University
  • Craig J Cisar, San Jose State University
Abstract: Falatic, JA, Plato, PA, Holder, C, Finch, D, Han, K, and Cisar, CJ. Effects of kettlebell training on aerobic capacity. J Strength Cond Res 29(7): 1943–1947, 2015—This study examined the effects of a kettlebell training program on aerobic capacity. Seventeen female National Collegiate Athletic Association Division I collegiate soccer players (age: 19.7 ± 1.0 years, height: 166.1 ± 6.4 cm, weight: 64.2 ± 8.2 kg) completed a graded exercise test to determine maximal oxygen consumption (V[Combining Dot Above]O2max). Participants were assigned to a kettlebell intervention group (KB) (n = 9) or a circuit weight-training (CWT) control group (n = 8). Participants in the KB group completed a kettlebell snatch test to determine individual snatch repetitions. Both groups trained 3 days a week for 4 weeks in addition to their off-season strength and conditioning program. The KB group performed the 15:15 MVO2protocol (20 minutes of kettlebell snatching with 15 seconds of work and rest intervals). The CWT group performed multiple free-weight and dynamic body-weight exercises as part of a continuous circuit program for 20 minutes. The 15:15 MVO2 protocol significantly increased V[Combining Dot Above]O2max in the KB group. The average increase was 2.3 ml·kg-1·min-1, or approximately a 6% gain. There was no significant change in V[Combining Dot Above]O2max in the CWT control group. Thus, the 4-week 15:15 MVO2 kettlebell protocol, using high-intensity kettlebell snatches, significantly improved aerobic capacity in female intercollegiate soccer players and could be used as an alternative mode to maintain or improve cardiovascular conditioning.
Publication Date
July, 2015
Publisher Statement
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Citation Information
Asher J. Falatic, Peggy A. Plato, Christopher Holder, Daryl Finch, et al.. "Effects of Kettlebell Training on Aerobic Capacity" Journal of Strength and Conditioning Research Vol. 29 Iss. 7 (2015) p. 1943 - 1947 ISSN: 1064-8011
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