Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength

Home-Based Kettlebell Exercise and Coronavirus Outbreak: Practical Suggestions

“…The exercise should be performed in the following order: free trunk flexion and extension; deadlift with kettlebell; first part of the kettlebell swing; first attempts of the kettlebell swing movement, to be didactic and pedagogical, pass a towel between the kettlebell handle and hold it with both hands; complete kettlebell swing; free squat facing wall with hands over head; and front squat kettlebell facing wall (Figure 1). We suggest that participants perform one set of 10-15 repetitions for each exercise and a rest interval between exercises up to 2 minutes (21,22,25) in 2-3 times/week. Although a fixed interval of physical recovery between the series and sequence of movements is proposed, this interval need not be rigid, being interesting to be guided by the subjective perception of effort and individual physical fitness.…”

“…Kettlebell exercise, in the current scenario in which the recommendation of local and global health authorities is to remain at a social and physical distance (27), could be a safe alternative to homebased exercise and an affordable possibility for people who do not have access to fitness centers, gyms, and weight rooms, which for many countries is the current situation as a result of the COVID-19 pandemic, and can also improve and maintain cardiorespiratory capacity and muscle strength and health-related physical fitness and mental health (14,15,21,22,25). In addition, kettlebell exercise has positive effects on functional capacity of elderly people, glucose tolerance and insulin resistance, and blood pressure levels (4)(5)(6)13,26).…”

“…A kettlebell is a round-shaped steel or cast-iron weight exercise that offers a low-cost opportunity to train multiple muscles through functional exercises and can be performed in home-based physical exercise manner (15,17,23). Kettlebell exercise can be used to improve and maintain aerobic capacity and power and maximal and explosive strength and mental health (15,21,22,25). A typical kettlebell session can involve 15-60 seconds of physical exercise using a dynamic total-body kettlebell exercise, followed by 15-60 seconds of rest, repeated for 10-20 minutes (9,11,15,21,22), and can be performed 2-3 times a week.…”