science spe kettlebell training is the kettle bell a trend or is it legit I don't think that scientific studies are the only reason why you should consider a training tool legit or a trend but at the end of the day because you know science always catches up a little bit later but at the end of the day you still want to have some evidence-based practice and see what the data is saying and in this video I'm going to talk about over 40 studies that I've explored concerning muscle fat loss in and performance and what the
literature really says I'm not going to break it down to the fullest because this is to too much of a complex video and it's too much of an academic level which is not the idea I want to make it simple and have you understand it as quickly as possible and then maybe use it for for your own good for your own training or even for your own practice there's one particular study that I want to talk about a little bit more in detail that's mikel's swing snatch and suitcase carries study because this is the one
particular study that I took a lot away from and this is the one that we're going to highlight at the end of it and if you're over 40 and you want to become strong fit and lean without going to the gym download my Fe ebook in the first link in the [Applause] [Music] description let's Jump Right In when it comes to strength the muscle we have six studies that seem to confirm that you're able to gain strength power gains as well as Explosive Performance with swings and snatches I would take to the next level and
say that it's not just about gaining explosiveness from swings and snatch but also from The Jerk I think the jerk is the most explosive exercise that you can do there's also data that seems to point out that kobell training can protect against muscle loss aging and sarcopenia which is evident as when when you're getting older you want to make sure that you're not losing those strength gains because strength evaporates very quickly as we age so making sure that we swing some Bells is a must then we talk about fat loss and cardio we have seven
studies that seem to confirm that kettle bells can match or beat traditional cardio and I can tell you that this is going to be a different video but right now I'm able to track my kettle bell workouts with the Apple watch but stay tuned for the way how I do it that I currently seem to burn close to 600 calories per workout and if we say it's plus minus let's say like 10 or 20 % it's still let's say 400 to 500 calories which is massive and it's not just completely strength endurance training that I
do I use a lot of Heavy Bells and double Bells but it seems to point out that we can burn lots of calories when it comes to Cobell training of course if you are then in AAL caloric deficit all these Cobell workouts help you to stay in that caloric deficit you're in for some awesome fat loss and of course you're able to build massive cardio then when it comes comes toint health and injury prevention we have five studies and it seems to be that certain exercises can improve shoulder stability such as the Turkish kff even
though I'm not a big fan of this exercise I think a press or a jerk or a snatch can do this as well but this was the particular exercise that they used and we have a lot of core and hip engagement when it comes to bottom up carries and swings and snatch because of the unilateral aspect of training and it also seems to be able to reduce injury risk and then when we compare Kettle balance versus Olympic lifting there are 15 studies that I read that say the following you have similar power and similar muscle
gains but you have a lower injury risk when it comes to kettle bells which is obvious because the weight that you're using is not that high like in Olympic weightlifting I would also say that while kettle bells require for you to build a certain skill it is not the same level of skill that is require required to do a heavy barbell St for example and it's safer on the joint especially for aging lifters then we have rotational and core strength and I have gathered Six studies that seems to confirm that it enhances abdominal strength and
trunk mobility and we can attest to this especially when it comes to the snatch every single muscle fiber is trained in your body as well as this rotational power and this rotational training that you're getting into because it's a unilateral aspect and yes we can even include the windmill where this is a typical rotational exercise or that's an exercise that includes a typical rotational element but at the end of the day if you have a unilateral training where you only work with one side and the kettle bell seems to Cross Match the body where if
you snatch with the right side you get a lot of activation with the lower body on the left side the left glute the left hamstring and the right arm is then doing the overhead top fixation which seems to include some powerful and great rotational and core rotational core strength then we have athletic performance and balance I have found five studies that seem to indicate that the kettle bell can improve Power Balance and strength Symmetry and it is versatile you can use the kettle bell for your gpp for almost any sport then we have mobility and
flexibility I have found four studies that say that the Kettlebell can increase range of motion and tissue elasticity and I think tissue elasticity is a big one especially with the snatch and the jerk all or the general ballistic exercises because we lose this tissue elastic elasticity as we age which can wreak havoc in our bodies and it is essential for active aging and lifelong Fitness and many folks over 40 50 and 60 gravitate towards Kettle bellance because it gives you such a high Roi not just in our gym but also on YouTube the data seems
to be clear so we can conclude that science seems to confirm that the kobar has powerful and great benefits and it's ideal for strength Fitness and Longevity especially after 40 I have to say though that some of these studies use methods that I would have used differently many of these studies use only a 16 kg they use an athletic population and they use people who probably need heavier weights or you should include a cohort that doesn't really train that isn't really active and that gains great benefits with lighter weights but these people are hard to
find and hard to recruit for a study but at the end of the day I think the data seems to be clear now let's talk about M uh stum Yo's swing snatch and bottom UPS carry study so let me share you the key points of this study and I think this is the one particular research paper that I recommend for you to read in full I'm going to give you the key elements right now so mcel States that some athletes love cattle Bell swings for performance and therapy and others experience back discomfort this is interesting
we have seen an experience that some people seem to have some issues with certain ballistic movements which might be that maybe certain tendons or certain tissues of the body cannot handle this explosive or fast moving these rapid movements that are happening when you are using ballistic movements and then your body has to stabilize it quickly athletes like Bruce Lee and Brett Gilling hang highlight kettle bells for strength we have an athleticism and the Bruce Lee take I think is great I love Bruce Lee but aside from this study and aside from this one quote that
mckill has in that particular study that Bruce Lee was apparently using kettle bells or at least he had a gym and there were kettle bells around there I don't have any other information provided that Bruce was actually training with kettle bells if that is the case I'd really love to but the information seems to be very scarce so there seems to be limited biomechanical data and that's the reason why mcil was motivated to study the Kell when it comes to spine loading and muscle activation and I think the study was in 2012 of 2013 and
he was using a couple of folks I think college athletes as well as pav Tulin and so with PA he has some interesting finds findings which I'm going to elaborate a little bit further so here are the major findings when it comes to muscle activation there's High glute and moderate low back activation and the spine loading seems to be intense and there are notable Shield forces that are unique to swings and not to the snatch this is interesting and the shield loading happens in the back swing portion of the list of the lift not at
the top swing and that's the reason because the cbell wants to travel back and it seems to pull your spine apart whereas when the kettle bell reaches the top swing you're able to stabilize it and the kle bell has this shift where gravity sets in and then there's this Flo floating phase so the Shi forces don't seem to be high at the top swing this is against popular belief and then he talks about that key technique technique that Bruce Lee is using as well and pav seems to use as well now we don't have no
scientific background when it comes to this ke technique and I do not use it in my kettle bell training at all granted I'm using some higher muscle activation when I do a heavy kettle bell swing with the 64 kg for example but I'm not going balls through the walls trying to force 200% of my strength into a 24 kg or even a 32 I'm just using the proper tension required to move that weight and the conclusion is quantitive support confirms the kettle bell benefits in strength athleticism and Rehab if properly executed so McGill's study also
seems to point out that we have some great benefits and the data seems to back it up now what were the exercise that he tested he was using the swing the snatch and Carries and it's interesting that he saying says they're using also the swing with the Kim which I think is there's no scientific base for this just swing the weight and then a swing to snatch and I would just consider this a snatch the wording is interesting and Grant that the pav was part of the study I don't know how much he was included
but if you would ask me hey should I name the exercise swing to snatch I would say no just call it a snatch because if you're using a snatch without momentum I would call it or coin it a debt snatch or a power snatch just as a little side note so they were preparing those athletes that had to train or had to do the exercise with proper form and with the swing they had a neutral spine they were starting in that squat or hinge position and they had a lot of hip knee ankle extension which
is normal with that exercise and so with the K swing which seems to be not scientifically supported he says at the top of the Swing there's there is an abdominal pulse at chest height and that's just major muscle activation and I'm not saying just because there's no scientific evidence for this that it does that this is not real but the benefits or the results of it that's I don't know what you're getting out of it mcel even states which I'm going to talk about a little bit later in this video that there seems to be
an issue with that so-called super stiffness but I'm getting ahead of myself then the snatch is where you swing the kettle bell into an overhead lockout and you start with the same initiation like with the swing and with the carries he was doing bottom UPS he was doing in a rack position compared to no weight and walking so here are are the major results so muscle activation the back the peak is at the start so that's 30% of the Swing significant but controlled the ABS are working the glutes are working and the glutes have the
highest peak a very strong hip extension at the top of the swing and that's typical for the hard style method I don't think this is required I don't think you have to really Force every single muscle fiber into the exercise granted every single muscle fi but gets trained but if you're not aiming for maximum explosiveness which I think you can even get better results with a jerk I don't think you have to do it but you can of course I don't think you have to worry about it unless you have issue with that super stiffness
that we're going to talk about so you have when you Ed that Kimi that typical heart style swing you have an increased external oblique activation at the swing and they analyzed Pav's technique and when they ANZ paa's technique they saw that he had a highp speeed spine motion and he had a 150% of the how do they call it the maximum voluntary contraction of the back so it seems like paba was able to contract 150% of his back muscles and this is interesting because if you're able to contract one 100% of your back muscles I
mean that's that's the max right so if it goes above what does that even mean it's interesting and he was able to 100% or activate his Clues to 100% now this seems to be beneficial for elite athleticism or if you're really looking for this type of explosive strength but it might be risky for folks with back issues because here's what happens you're not able to make the weight heavier a 24 or 32 remains that weight but you are able to put more Force into the weight which means you have a higher velocity or a higher
speed that you can create so there's more kiney you you're you're you're throwing so much force into the exercise which doesn't make the weight heavier but there is more contraction and more power moving in and what then happens is there is a motion at the spine level or these muscles or the spine and all by itself gets into this rapid motion because you're accelerating so fast and once you reach the top swing you then have to break that kinetic energy that's coming because if you don't you're just going into an hyper extens extension so you
have to lock the knees you have to contract the glutes and you have to contract your breaking muscles at the front so that's the abdominals and the quads and what then happens is this causes the spine to rapidly move and don't forget we have have now seen that these Shield forces are high in the back swing so when they are high in the back swing and you're not able to tolerate it in the back swing there where there's not a lot of force where you're actually catching the weight then when you go from this back
swing patient uh back swing portion into the top swing this might cause some trouble so the way I recommend it is to make sure that you either use the pendulum method or you don't use that much force going into the lift or you wait until you're fully conditioned to do it so the study goals were to quantify spine loads muscle activation in these exercises and the unique findings are that the uni unique findings of the studies are that you have high posterior Sher force and versus compression to compared to a barbell and that's interesting or
that's obvious actually because the barbell you move it in a dynamic slow and controlled fashion even if you move it fast you don't have this swinging po motion of the exercise and the weight doesn't travel that far so yes that's the reason why we have more posterior sh forces and what I love about the carry exercises he says that with the carry exercise you can train the ql muscle the quadratus lumor lumor and that's a deep seated muscle that connects your spine to your hip and he says that many people who have back issues have
a weak ql muscle so with the suitcase carry you might train an important muscle to help you fight off or fight against back pain and the last thing that he says is people move bad in general so he says it's not just about the exercise that you're doing that might cause some issues or you might not tolerate the swing but he says people have an issue with moving bially biomechanically correct in everyday life now this doesn't mean that you're supposed to train and you that you're supposed to move like a robot but it probably means
that you have to be a little bit more aware of your body I just recently had a client where it took a long time to teach him the hinge and the hinge which is evident in the swing the clean and the snatch even if you're using the pendulum the SW that the hinge is a requirement to understand how to work with your hips when you do not understand how to bend and actually use your hips without squatting just being able to work your strongest muscles the the glutes and hamstrings properly then you're always offsetting the
bronze of the weight that you're lifting if you're just carrying groceries or you're just moving around in general then you're always off setting that weight to your lower back and this these are stabilizer muscles they're not supposed to take the brunt of the weight like the glutes and the hamstrings are supposed to that's why they are saying there's the saying you have to lift with your legs but if you do not know how to properly cue and control your strongest muscles then you always offset the weight to your weaker muscles which might cause issues so
I highly recommend for you to read through Meo study I reference it almost on a let's say a weekly basis because I continuously see more stuff in that study that I think is interesting and as a conclusion we can say that the data seems to back it up the data seems to back up the fact that the kettle bell has so many powerful and great benefits and if you want to read up on all these studies you have to check the description and this is the end of the video and I have to say that
I am interested in maybe one day somewhere down the line maybe do a study myself and see how we can quantify results and these ideas based on the experience that I was able to gather but maybe that's a little bit too early to say but I'm definitely interested in moving a little bit into the research and scientific realm to see how we can further push and kick the ball down the road when it comes to kettle bells and research so here's the next thing that you have to do clean and press that like And subscribe
button share with a friend who's also interested in kettle bells and if you made it this far download my free ebook in the first link in the description called the kettle bell code if you're over 40 50 or 60 you don't have a lot of time but you still want to take care of your Fitness this is where the kobell comes in and I have a great shortcut for you and that is my free ebook so download it right now in the first link in the description or in the pinned comment
