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The Science of Kettlebells

By January 18, 2013January 11th, 2014Products

Recently, Chris and I decided to pull up all the research we could find on kettlebell training and compile a report. This report is 25 pages long and reviews 16 studies. It’s only $6.95. If you’re interested in ordering a copy right now, click HERE.

Here are some things that you will learn if you purchase this product:

  1. Can kettlebells improve postural coordination and jumping performance?
  2. Can kettlebell swing training improve maximal and explosive strength?
  3. How do weightlifting and kettlebell training compare in improving on vertical jump, strength, and body composition?
  4. Does kettlebell training transfer to other measures of strength, power and endurance?
  5. Can kettlebell training improve musculoskeletal and cardiovascular health?
  6. Does the kettlebell swing target the medial or lateral hamstrings more?
  7. What is the muscle activity of the leg, back and torso muscles during swings and snatches?
  8. How might the kettlebell swing with a hip hinge pattern be used for athletic training?
  9. Does a kettlebell swing produce as much power output as a jump squat?
  10. Are kettlebell workouts more intense than treadmill running?
  11. What is the oxygen cost of kettlebell swings?
  12. What is the evidence for the effectiveness of non-traditional training methods, including kettlebells in improving military fitness?
  13. How do kettlebell swings and treadmill running compare?
  14. How can kettlebells be incorporated into an athletic training program?
  15. How can kettlebells be programed for lower body rehabilitation?
  16. How can kettlebells be used for functional training?
  17. What research involving kettlebells should be conducted in the future?

If you are a trainer or coach who likes kettlebells, then you should consider purchasing this product – remember it’s only $6.95. Click HERE to receive a copy right away.


  • craig says:

    Hello Bret, in lieu of buying a 203lb KB, do you think the combination of a loading pin and a handle would accomplish the same role as the hungarian core blaster?


    • Bret says:

      Hmmm, I have a loading pin and I have a seated row handle, so I could test this out. But to be honest I think it’s problematic when the lever is too long. I prefer kettlebells because they load is closest to the hips and therefore easiest to control. I’d have to try it out, but my assumption is that it wouldn’t be optimal (but still would be effective). Probably 75% as effective as the kb option. Just my two cents. Why not make a homemade t-handle? $15!

  • Ash says:

    I have a t-handle, and my issue is length. After around 200lbs, it gets hard to control. When I am no longer a broke student, I will get a real kettle bell.

    Question- do you think glutes can get too strong and that this is a practical concern to guard against. A woman posted on a forum that she wasn’t content with her glutes, and she was already doing weighted hip thrusts. I suggested more exercises for variety, reverse hypers, kettlebell swings, etc, more weight- make sure she was progressing over time and not stuck, and increasing frequency.

    Another user said that if she did too much isolation, her glutes would get too strong, and it would disturb the glutes relationship w/ the hamstrings and quads and it was better to mostly train glutes in compound exercises and isolation exercises were mostly for lagging gluteus. This baffled me, and I obviously dissented- not that it wasn’t theoretically possible to have strong gluteus, which I have trouble conceptualizing, but that it wasn’t a practical concern.

    I know that muscle imbalances can cause a torque on joints, which can cause , but what would be the consequence of too strong glutes? I can’t think of a muscle group that opposes them in the same way as quad/hamstring. Also, has anyone ever gotten their glutes too strong? Is this really a practical fear?

  • afromuscle says:

    Would you recommend using kettlebells if you have problematic wrists? I’ve got small wrists and they don’t hold up well with moderately heavy wrists. I do a lot of mobs before and after my workouts but I still get sore wrists.

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