The Science Behind Kettlebell Training | Kettlebell Science 

I am 70-years-old have been exercising since my early 20s since at that I had to get ready for basic training for the Army. I had earned a Master's Degree in Exercise Physiology a long time ago, fitness was my profession, and now at this age it is my hobby. Currently, I train twice a day with 10/15 lbs steel clubs, gymnastic rings and kettlebells. I use the clubs/kettlebell after maxing out on the rings and that really gets my heart rate up and makes the entire 45-50 minute workout very challenging. It does not aggravate the joints as there is no bouncing or trauma to the skeletal system. I have some orthopedic concerns from past training sessions when I was younger and the workouts were quite brutal. I hope to keep this routine going until I croak. Mike Battle

Kettlebells are truly an amazing piece of equipment. Even just 5-10 minutes a couple of days a week cranks my metabolism right up and melts the weight around my middle. Everybody needs a kettlebell!

Well, this was just amazing! Old guy here (73) lifelong cardio (marathons, triathlons, kayak, and swim) but---losing muscle mass. I engaged a personal trainer who introduced me to the Kettlebell (what were those odd looking wights for??). I was hooked. It is the only piece of wight equipment that feels like I get a real cardio workout (though not what I was necessarily looking for). I especially had notice that over the last 10 years or so I had lost my expolosivity--it is coming back. As a health care professional, I am drawn to evidence based medicine--or evidence based anything. Thank you for providing that aspect to your video. You are great!!

I love KB training. It's fun, the results happen quickly and never boring.

I’m glad I bought a kettlebell this year. I love using it!

Kettlebells is the single thing that has dramatically improved my jiu jitsu with endurance and explosive strength. There is a lot of core and dynamic balancing in jiu jitsu, which I think kettlebells addresses pretty thoroughly.

Cori, your attention to detail is awesome. The depth of information you provide and your presentation is so clear and easy to follow. Thank you for setting up this channel and helping an old bid like myself.

*By functional I mean you can comfortably swing or carry it **bestgym.equipment** around as one would expect of a kettlebell weight. By versatile I mean the protective coating does not prevent attaching magnetic micro-plates to increase the weight, so, for example, a 35 pound kettlebell can be increased by up to 5 pounds in weight or possibly a bit more by attaching magnetic micro-plates.*

Kettlebells absolutely changed my life! Been a bit over a year now. They WILL expose your weaknesses at first, but soon enough you will have a well balanced body. My conditioning went through the roof! My obliques blew up and pop out now like love handles. Doing Turkish get-ups with 32kg now. Almost half my body weight! Im almost twice the age of my college classmates, and I was definitely surprising them at summer camp, winter camp and on a 4 day 85km canoe trip in our environmental program. I have a few of them kettlebell curious now, too! On hypertrophy, I'll take what I can get, but I am much more interested in power, strength and endurance. Great video, btw! Take care.

I don't often choose to follow a channel after watching one video, but I don't often hear anyone discussing the pros and cons of training methods. It's much appreciated. Also, thanks for using actual wording from the research papers while being up front about where the research is lacking. I wish moe people would do these things.

Another amazing video. Easy to understand. To the point yet detailed. A terrifically pleasant human being to listen to and watch. This is why I'm a subscriber.

I'm addicted to your channel- great information- binge watched and now have lots to change up my routine for the golf season on the horizon!

I just started kb in July for 2 days a week. I feel I am losing inches, a couple pounds, but most importantly strengthened my ankle and core. I feel so much better and will likely stick with this.

I love kettlebells, and quite honestly, this was the best video online in reference to the benefits of them. Amazing video! Cheers!

Yes I’ve been training with KBs for several years and its my favorite piece of gym equipment. I totally agree with all you’ve said....the importance of core strength and using the right muscles when lifting is critical. I’m a fan of quick explosive moves because I am easily bored when working out, plus I love the fast results I get with KBs. Thanks for offering these very informative videos. They have been very helpful. You’re awesome!!!!

Excellent video. I just finished a 30 minute circuit of kettlebell supersets. Arguably the best fitness tool ever created.

This video showed up in my feed again. I can say that since the last time I commented on it I have since moved to double kettlebells and it has been amazing. Not only has it shortened my workout time even more it has greatly increased the level of strength development. I'm amazed at how much strength you can build when switching to double kettlebells. My favorite exercise is double kettlebell clean and jerk. It works everything with only one exercise. Even if youre tired at the end of the day from work and life you can just hit a couple of sets and it only takes a few minutes and you've worked your whole body and you still make progress with minimal impact in terms of recovery and time invested. Its awesome!

I just started using the kettlebells recently in my training program and I have to admit that I love them. I have seen them in the gym sitting against the wall but I never realized their benefits. I wish I had started using them sooner because I have accumulated lots of injuries over the years from hard training but since I started using kettlebells I don’t fell pain in my joints or tendons like I did with traditional weight lifting. I found that now that I’m using kettlebells more frequently that a lot of my pain has not only been reduced but I have been using the kettlebells to rehabilitate some only injuries like a pain in my shoulder. I highly recommend kettlebells in any training program, especially in time like these when we’re confined to our homes.

I started a class 3-4x a week 2 weeks ago and I am so glad I found it. I just turned 37 and have a lot of weight to lose but i won’t push myself enough at the gym alone so it’s great to have someone point out my form and show me new moves.

Started training with kettlebells for 6 week programs and have seen excellent results.

The channel is incredible, Thank you very much for the videos, with you I have learned many things, especially in a variety of exercises. I follow you a lot from Barcelona (Spain). Thanks again and good luck for everything!

One major benefit I've found from kettlebells are they don't get real monotonous like bar weights in a gym. So many ways to move your muscles and joints compared to just a variety of bench presses or curls.

This video is so helpful. I live in a small apt, and wanted to start strengthening my body. Thanks for putting out facts without fluff. Mad respect.

I got my ACL reconstruction surgery and have been doing kettlebell training. I love it!!!! Especially the swing

Going from a pretty strict body building routine to still doing that but now using kettlebells roughly half an hour 3 to four times a week I have certainly noticed my muscles stay fuller longer. Before kettlebells I would hit each muscle group 1 to 2 times a week and usually I would feel like my muscles were slightly deflated by the time I would get back to them. Now I feel like my muscles are full from the day I put the weights down till the next time it’s that particular muscles turn in my routine. Love them and they have made me realize how unconditioned my lungs were

I am a 63 old man, I work out in my garage with TRX and a weight vest. Have been seeing Kettlebell on RU-vid. Found an old 20 lb. one my garage, left there by my son. Have been practicing what I see on the videos. Snatch’ clean, raking, press and swings, I only have one, but have learned that is not a loss as it fires the other side and the core. I like it, am aware I must buy a bigger one soon. Thanks for the report.

Excellent video. You covered everything in a clear and concise way and showed the scientific research to back it up. Great stuff.

Every video is practical. Professional and so useful.

I love that kettlebells are a blend of strength and skill. It's been really rewarding to see progress both in the amount of weight I'm slinging around AND in my technique. ❤️

Thankyou for taking the time to create this video. Well researched and beautifully filmed - good job.

Great informations, just purchased a few kettlebells and can’t wait to start my training.

KB's can also be fun! Something I think should be super emphasized. The exercises I do the most are the ones I find the most mentally challenging, and kettlebell combo's engage my mind in a way that lifting a hunk of metal repetitively over and over with a pause only to be repeated just can't. When I discovered Paul Katami's kettlebell combos I absolutely fell in love with the equipment in a way I hadn't before. KB as a dance. KB as a yoga sequence. KB as a martial arts form. KB giving you both strength, balance, cardio, while also filling your heart, soul and mind that I just can't see a bench press doing.

You are the bomb Cori! Everything you say and do is par excellence. And your form...impeccable.

Love that you brought out research papers to help show the studies that have been done about Kettle bells vs traditional weight training. I found out about kettle bells a few yrs ago via RU-vid and started doing beginner exercises and I was hooked! The only bad experience I have had is that one time I did a floor exercise using the Kettle bell,where you work on your core twisting your body with the Kettle bell. This caused a tweak in my lower back and I had right lower back pain over a week. I have been super cautious and don't care to do floor exercises with Kettle bells anymore. I also don't try to go up a weight size now unless I know I can handle the next size in weight. Also, with HIIT Kettle bell exercises form can really suffer.

What a superb video. Thank you. So informative and concise.

Awesome video; love that empirical assessment! Citing sources would be fantastic:) Thanks for the breakdown!

I like very much this format Cori 🤩 and everything is well explained as usual...great and helpful contents 🙏🏻💛 thanks again for your job 🌹

Great explanation! Thank you!!!

Excellent video. Thank you.

2.5 months in... down 30lbs, twice the endurance I started with most lifts, tripled my farmers walk distance with 2x 12kg from 1 mile to 3 miles... Now, I'm doing these interval farmers walks... farmers walk like .25 miles then do 5 snatches, 5 clean and jerks, 5 squats, 5 rows each arm, then farmers walk another .25 miles and repeat... Almost ready to bump things up a notch.

Very informative. Thanks so much!

Thankyou for all the great information!

Love it! Great overview of kettlebell training! Love your videos 💛💚💙Thank you!

Great video. I am a Strongfirst Certified Kettlebell instructor. Been a keen student of kettlebell Hardstyle training from my amature MMA training 8yrs ago. Ease of transport and storage make them the perfect companion for minimal and home training programs. Strength, Power, endurance, conditioning... They tick all of those boxes.

Cori, Thanks for the video. very informative. Love the approach.

Great presentation

Thanks for the podcast, I've train with kettlebells and have some. Love it and the info you gave compares to some knowledge I know but also you informed me of more great reasons to use them.😊

Totally sharing this to my clients, thanks!

Jayne, I just gotta say thank you~ this one (part one and two) was wonderful. I loved the music~ no words that make me cringe, and I could hear you so much better! And oh did I laugh with you and your crew over the number of reps, lol!

You are so smart....thank you....

This is definitely the video I was looking for. Thanks for sharing the science of KB.

Great video! Thank you coach 👌

Goblet squat FTW!! So many great little tips here. Thanks!

Great video! I totally agree the need to perfect form and the movement patterns is key, and it's really difficult to find trainers who have the right set of knowledge to teach that. I was fortunate and the kettlebell trainer I had worked with subscribed to Pavel's methods of KB training. Your research reinvigorated my love for kettlebells! Thank you!

I just started. I do a one 16Kg swing with hand change as "appetizer"😃. I already do feel like wearing a bullet proof jacket as my core (especially back) is revitalising. And my stability/balance has improved as well. Very glad I started. I will add some exercises for chest and shoulders and I am done fer the rest of this year program. Very handy to bring along and do exercise in a park au plein air. Glad to know there is some medical literature on the KBs. I will talk to my GP. Thank you. Active 62 yo male.

I just love this woman and her videos

Yeah I do training with kettlebell and I love this tool. I can agree to all mentioned benefits.

Great information as always and KBs are great and a must for the home gym. They are super versatile and take up no space. Thanks for the video and keep up the great work you do. Peace.

Love these videos ... I learn so much..

Before the lock down in the UK I got 2 x 32 kg kettle bells. 1 x 16 kg kettle bell. All cast iron. Along with other home gym equipment. Including Olympic bar. Money well spent.

Great video, thank you! I loved your t-shirt!

Thank you. I feel that my instincts on integrating kettle bells in and as a reintroduction to training were accurately reasoned, and am quite look forward to the challenges.

Thank you great vid as usual I am so glad I subscribed long ago I was a trainer and saw promise is in your content! Thanks for proving me right! Good Health to you and yours keep up the great work!!

I was really impressed with this video. KB's are my favorite way to exercise.

This video is brilliant, well done

High level of knowledge shown, as always.

Nice video! Very informative. I use kettlebells but since I am a beginner I bought a pair of 8kg. I am still learning (on my own) but videos like this one helps a lot in my learning curve.

I'm more of a dumbbell trainer myself but definitely love the kettle bell as well. They're both great items for resistance training!

Thank you! So informative!

Great to see that our beloved kettlebell is getting more and more attention. Great video!

thank you

That’s a great fringe! 😍 thanks for the training

Really interesting and informative - looking forward to future topics.

Fantastic Review. I subscribed to you channel a long time ago because your content is always spot on and can be trusted. As for Kettlebells, Im 60 and I had a heart bypass 7 years ago. I was in a bad state physically all my life but through some divine intervention, that has now been turned around. I walked and got my diet together for the first 3 years after surgery and lost all my obeseity. Then at about the 3 years mark when my body was able, I got into strenght training. I went down the tradional route of barbells and dumbells at first in the gym. Then I discovered the kettlebell and a light bulb went off. I just knew that this tool suited my recovery from heart disese better due to the cardio, strength and conditioning element of it. Also I could see the potenial of being able to train at home and save gym fees without the use of benches and stuff. Im you are not trying to look like an Arnold or lift cars like Eddie Hall, then Kettlebells are of a fun way to train. But as you said, there is more of a learning curve with some of the moves but which adds to the fun when you master them. Like I know you said you can mimic some exercises with a dumbell, but is just not the same feel, joy or skill to be had with a dumbell in a swing, a clean or a press and especially when combining all three in a flow and nailing that hand insertion in the clean as well. Its just like poetry in motion with the kettlebell when it all comes together and you can't experience the same feel with a dumbell. Only other bit of advice that I can add to yours is choose your kettlebell carefully. There is a lot of crap cheap ones out there. And watch the style of bell too. The cast iron handle and bell size gets bigger as the weight increases....which was problematic for my smaller hands. I switched to competition bells and have a kettlebell king adjustable competition bell from 12kg-32kg. Top quality bell that covers everything.

Great video. I've been using hard style for 15 years now, and have recently started learning kettlebell sport. Long cycle is a smoker!

For at home I think most people could get by with a kettlebell, skipping rope and pull up bar and/or rings.

That double swing squat looks badass

I am in my mid 60s and am really getting into KBs. I really dig these, even better then DBs. I love following online KB videos and doing full boy workouts. I find as I get older, this is so much better and my body really responds much better to all the movements. Also adding body weight movements in along side of them is very cool too like pushups, burpees, etc.

Great content, as always

I love kettlebells! Thank you for this information

It's one of my favourite tools for strength training/conditioning and too me one of the essentials in any (home) gym, next to a bench and rings.

Nice!! Thanks

This was very informative. Thanks.

Thanks ma’am

Thank you for your summary of these studies on kettlebell training! I'm lucky to belong to a gym that has an excellent selection of kettlebells, and - thanks in large part to your channel - I've been using them ever since I joined this gym over a year ago. I love them! My favorite is the kettlebell swing, which I use as a finisher on leg/glute day. I also recently purchased one (it's not an iron one, just some cheap 15 lb. thing from TJMAXX...but it gets the job done) for my home gym to use for more of the endurance/HIIT end of the spectrum when I want to do high reps and incorporate core and functional movement work in between barbell training at the gym. I will totally agree with one of the downsides being you really have to pay close attention to good form when using them, especially when doing a snatch or overhead press; I've been practicing with the lightest pair at the gym, and I still haven't gotten to the point where they are never slamming around and smacking me in the back of the wrist... -_-. Practice and more practice! Thanks as always for the high-quality content you post here on YT!

Awesome video.

Good info thanks.

Your all videos r so helpful n nice

Hands down the best video on pros and cons of KB training. I did 10 years of traditonal body building workout before switching to KBs because of Covid. Now I don't see myself ever going back to the gym. 2-3 KBs at home and the sky is limit regarding what you can do with them.

One of the most singular important videos to see if interested in Kettlebell Workouts/Training! There isn't any set/reps/routine schedules here...but this video FRONT LOADS relevant information you need to navigate the dynamic world of exercise for personal and/or professional sources. Everyone who has watched this video should bookmark, save, and share. Thank you!

Great informative video.

This is such a good video; i bookmarked

One of the best aspects of kettlebell training is that the movements demand total body engagement with naturally occurring ergonomics. In terms of building and maintaining strength and conditioning for general health, fitness, and longevity, then the kettlebell is probably the simplest and most efficient form of training.

A very interesting, entertaining and informative video. Thank you for posting it on RU-vid.

Thanks for the science overview! Getting back into strength training with a focus on core strength, Weightloss and general cardio aerobic fitness. Think I’m going to use kettle bells for the first three months of rebuilding my base and user heart rate monitor to stay in zone two.

I enjoy kettlebells, perfect for me to get strength training since I have rheumatoid arthritis. I especially enjoy doing the swing and the clean, when I finally learned to do it properly lol

Another great video. You are the best!

Great job! I love the video and YES! I do train with kettle bells.

Great information! Just started using kettlebells two months ago.Please do a video on the proper movement for a clean and snatch, and just the snatch. Also do one one the Turkish Get Up.

Thank You for info, so much !