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Steve Lewis, MA, CSCS
Fitness Director
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Of Russian origin (girya)
First mention in Russian dictionary in 1!"
#sed as a standard measure of grain anddry goods
$raditiona% Russian measure &
1 'ood 1 *gs + %-s
1. 'ood /" *gs +%-s/ 'ood +/ *gs ! %-s
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Why is a Kettlebellunique?
0 Sa'e and si2e a%%ows for swinging oracce%erating tat creates
3virtua% force4
0 5ery 'owerfu% training e6ect from a re%ative%y%igt weigt
0 O6set center of gravity a%%ows uni7ue %oadingof sou%der 8oint
on overead %ifts
0 Researc indicates *ett%e-e%%s can im'rovemany com'onents of
9tness: dynamicstrengt, ranges of endurance, -odycom'osition,
y'ertro'y, ;e
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Dri%%s are divided into / categories:
Explosion& -a%%istic dri%%s, ty'ica%%ydone for iger re's to
im'rove'ower out'ut and = or conditioning%eve%s
Grinds& s%ower, 3traditiona%4 ty'estrengt dri%%s
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EXPLOSION DRILLSinc%ude:1. Swing
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/. Snatc
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+. C%ean
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GRIND DRILLSinc%ude:
1. S7uat
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/. >ress
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+. ?indmi%%
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". $ur*is @et0#'
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Oxygen Cost of Kettlebell Swings(Farrar, eta%)
1! co%%ege0aged ma%es used te / and swingtecni7ue wit 1 *g
*ett%e-e%% (B) for 1/minutes
Averaged / swings
Average 5O/ of +".+ . m%0*g010min01
Average ER 1 1+ -'m
Average ER ma< & .
Conc%usion & 3Continuous B swings can
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Kettlebells: wi!e t"e Res#lts in $%lf t"e i&e'
(>orcari, et a%) & ACH s'onsored researc
1! vo%unteers (-ot ma%e and fema%e) ages/I0" yrs wit 'revious B
training e
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SULTS
MEAN RANGE
HR (bpm) 1"1". 1/01!
!" HR ma# I+". 0II
$%& ma#
m%0*g010min01
+1.+.1 /".+.
!" $%& ma# .! 0I1
K'als min 1+././1 1!01
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Conc%usion:
ER and 5O/ res'onses were signi9cant%yiger wen com'ared to
traditiona%strengt training
Jnterva% B training is ig%y e6ective forim'roving aero-ic
ca'acityK
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Kettlebell Swing( Sn%t!"( )otto&s*+p C%rry:)%!, %nd $ip
-#s!le .!ti/%tion( -otion %nd
Low )%!, Lo%ds0 (Mc@i%%, et a%)
@oa% of tis researc was to 7uantify %ow -ac*%oads various swings
and carries.
co%%ege0aged ma%es 'erformed B swings,snatces and -ottoms
&u's carries wi%e HM@and *inematic data was co%%ected.
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Resu%ts:
B swings sowed uni7ue %um-ar (L"0L)%oading 'atterns tat are
o''osite in 'o%arity to3traditiona%4 %ifting or %oading.
May e
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Resu%ts:
B swings sowed uni7ue %um-ar (L"0L)%oading 'atterns tat are
o''osite in 'o%arity to3traditiona%4 %ifting or %oading.
May e
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Kettlebells:
1. im'rove strengt
/. im'rove cardiovascu%ar conditioning
+. im'rove core strengt
". may reduce %ow -ac* 'ain
. ARE FUN!!!!!!!!
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www.*ett%e-e%%science.com
www.dragondoor.com
http://www.kettlebellscience.com/http://www.dragondoor.com/http://www.dragondoor.com/http://www.kettlebellscience.com/
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