The Role of Kettlebells in Strength and Conditioning: A Review of the Literature
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The Role of Kettlebells
in Strength and
Conditioning: A Review
of the Literature
Chris Beardsley, MA (Hons)1 and Bret Contreras, MA2
1
Strength and Conditioning Research Limited, Loughborough, Leicestershire, United Kingdom; and 2School of Sport
and Recreation, Auckland University of Technology, Auckland, New Zealand
ABSTRACT and power, and whether they are useful measured by the half squat and counter-
for improving aerobic fitness. Addition- movement jump. The subjects performed
STUDIES SUPPORT THE USE OF
ally, researchers have been interested in Pavel Tsatsouline’s Program Minimum
KETTLEBELLS FOR IMPROVING
several biomechanical factors (muscle protocol with 16-kg kettlebells for men
POWER, ALTHOUGH EVIDENCE activity, ground reaction forces, lumbar over 70 kg of body weight and 12-kg
FOR USING THEM TO IMPROVE motion, and spinal loading) associated kettlebells for men under 70 kg of body
STRENGTH AND AEROBIC FITNESS with various kettlebell movements, with weight (see Tsatsouline (20)). It was
IS STILL EQUIVOCAL. STUDIES the kettlebell swing being the most com- found that both programs improved
INVESTIGATING THE BIOMECHANI- monly researched exercise. maximum and explosive strength signifi-
CAL PROPERTIES OF KETTLEBELL cantly and to the same extent. It is pos-
TRAINING HAVE BEEN FRUITFUL, sible that the positive results observed by
CHRONIC EFFECTS OF
AND IT MAY BE USEFUL FOR the program implemented by Lake and
KETTLEBELL TRAINING ON
DEVELOPING SPRINT RUNNING STRENGTH AND POWER Lauder (10) arose as a result of the
PERFORMANCE AND FOR INJURY Several investigations have looked at heavier weights used, which may have
PREVENTION. HOWEVER, WE STILL strength and power changes with resulted in a greater training stimulus
DO NOT KNOW THE OPTIMAL chronic kettlebell training. Jay et al. and therefore more significant adapta-
LOADS FOR MAXIMIZING SYSTEM (8) investigated the effects of kettlebell tions. Similarly, Otto et al. (16) compared
AND JOINT POWER PRODUCTION, training on postural coordination and the effects of a 6-week, 2 days per week,
HOW THE MECHANICS, JOINT countermovement jump height in weightlifting or kettlebell program on
MOMENTS, AND ELECTROMYO- untrained subjects. They implemented maximum strength (as measured by the
GRAPHIC ACTIVITY CHANGES AS a standard 8-week kettlebell training back squat) and explosive strength (as
LOADS INCREASE DURING KET- program involving progressions from measured by the vertical jump and power
TLEBELL SWINGS, NOR WHETHER the unweighted swing to the kettlebell clean) in resistance-trained subjects. The
deadlift, to the 2-handed kettlebell kettlebell group performed kettlebell
KETTLEBELL TRAINING TRANSFERS
swing, and finally to the 1-handed swings, accelerated swings, and goblet
TO SPORTS PERFORMANCE.
kettlebell swing. Male subjects used a squats with a 16-kg kettlebell, whereas
12-kg kettlebell, and female subjects the Olympic-style weightlifting group
INTRODUCTION used an 8-kg kettlebell. The program performed back squats and Olympic-
he use of kettlebells in the did not significantly improve counter- style pull variations. Although both
T United States is a recent phe-
nomenon. As a result, research-
ers have just started to investigate the
movement jump height in comparison
with a control group. In contrast, Lake
and Lauder (10) compared the effects of
groups improved vertical jump similarly,
KEY WORDS:
utility of kettlebells in strength and con- a 6-week program of kettlebell swing kettlebell swing exercise; sprint running;
ditioning programs over the last few training with a similar program of jump horizontal jumping; hamstrings; gluteus
years. Of primary interest is whether ket- squats in resistance-trained athletes on maximus; hip extensors
tlebells can be used to develop strength maximum and explosive strength, as
64 VOLUME 36 | NUMBER 3 | JUNE 2014 Copyright Ó National Strength and Conditioning Association
and both groups improved strength strength measures. Two of the studies a maximum kettlebell 5-minute snatch
measures, the group that performed compared kettlebell exercises with test, a maximum treadmill test, and
weightlifting improved back squat and more traditional methods. One of these heart rate response and energy cost
power clean by a greater amount than found that kettlebells produced similar during a less intense 20-minute kettle-
the kettlebell group. This seems to sug- results, and the other found that kettle- bell workout. They found that tread-
gest that weightlifting leads to superior bells produced inferior results. Three of mill V̇ O2max was 38.9 mL$kg21$min21,
improvements in vertical sports-specific the 4 studies investigating power trans- whereas the kettlebell V̇ O2max was
performance than kettlebell training. fer found that kettlebells improved 31.6 mL$kg21$min21, which was
However, the weightlifting group per- measures of power. Two of these stud- 81.2% of the treadmill V̇ O2max. During
formed a greater volume of work and ies compared kettlebells with more tra- the standard 20-minute workout, they
trained with greater specificity to ditional methods and both found that found that heart rate averaged 164 6
these 2 tests. Manocchia et al. (12) kettlebells produced similar results to 15 beats per minute, which equated to
investigated the carryover of kettle- traditional methods of power develop- 93 6 4.5% of maximum heart rate. Farrar
bell training to strength and endur- ment. Although the evidence is still et al. (3) also measured oxygen cost and
ance on traditional lifts compared very sparse, it seems that kettlebell the heart rate response during a com-
with a nontraining control group training is more likely to demonstrate monly used 12-minute kettlebell exercise
using a 10-week periodized program useful improvements in power than in routine and compared the results with
training twice per week in resistance- strength, however it is noted that in all the V̇ O2max and heart rate response
trained subjects. The workouts com- of these studies, very light weights measured during a maximal treadmill
prised a wide range of exercises and were used, and it is likely that different test. The researchers found that during
included non-kettlebell exercises such results might have been achieved using the kettlebell exercise bout, the oxygen
as push-ups. The kettlebell group heavier loads. cost was 34.3 6 5.7 mL$kg21$min21,
improved their bench press 3 repeti- which was 65.3 6 9.8% of the measured
tion maximum (RM) and their clean
ACUTE AND CHRONIC EFFECTS OF V̇ O2max during the treadmill test. The
KETTLEBELL TRAINING ON
and jerk 3RM significantly in compar- CARDIOVASCULAR MEASURES measured heart rates were similar to
ison with the nontraining control, Several investigations have looked at those reported by Schnettler et al. (19)
thereby demonstrating increases in either chronic changes in cardiovascu- at 165 6 13 beats per minute, which was
both strength and power. Finally, lar fitness or the acute physiological 87 6 6% of maximum heart rate. Husley
Jay et al. (7) performed a study com- responses to kettlebell training. Jay et al. (6) examined the oxygen consump-
paring the effects of 3 days per week et al. (7) performed a study comparing tion and the heart rate response during
of kettlebell interval training over 8 the effects of 3 days per week of kettle- a typical 10-minute kettlebell swing rou-
weeks with a control for improving bell interval training over 8 weeks with tine and compared it with a treadmill run
measures of back, neck, and shoulder a control for improving measures of at an equivalent rating of perceived exer-
pain, as well as back extensor strength back, neck, and shoulder pain, as well tion (RPE). The researchers observed
in untrained subjects. The pain inten- as aerobic fitness in untrained subjects. that oxygen consumption was signifi-
sity of the lower back and the muscu- They did not notice any change in aer- cantly higher for treadmill running
lar strength of the back extensors obic fitness in relation to a control (46.7 6 7.3 mL$kg21$min21) than
improved more in the intervention group over the 8-week period. How- for kettlebell swings (34.1 6 4.7
group than in the control group. ever, the workouts used began with pro- mL$kg21$min21). In fact, the average
In summary, to date, we have found 5 gressions from the unweighted swing to oxygen consumption during the ket-
studies that have investigated the the kettlebell deadlift, then to the tlebell workout was 73% of the oxygen
effects of kettlebell training on meas- 2-handed kettlebell swing, and finally consumption during the treadmill
ures of strength and power (Jay et al. to the 1-handed kettlebell swing. Male workout at the same RPE. In regards
(8), Lake and Lauder (10), Otto et al. subjects used a 12-kg kettlebell, and to heart rate response, Husley et al. (6)
(16), Manocchia et al. (12), and Jay female subjects used an 8-kg kettlebell. found that heart rate averaged 89 6
et al. (7)). Four of the studies investi- The use of unloaded progressions to 5.3% of age-predicted maximum for
gated the effects on power production begin with and the relatively light loads the kettlebell workout and was similar
(Lake and Lauder (10), Otto et al. (16), in comparison with other studies may for both kettlebell (180 6 12 beats
Manocchia et al. (12) and Jay et al. (8)), have resulted in inadequate training per minute) and treadmill (177 6 11
and 4 of the studies investigated the stimulus to produce any adaptations. beats per minute) workouts.
effects on strength (Jay et al. (7), Lake Three studies have investigated the In summary, only 1 study (Jay et al. (7))
and Lauder (10), Otto et al. (16), acute physiological responses to ket- so far has investigated the effect of a ket-
Manocchia et al. (12)). All 4 studies tlebell training. Schnettler et al. (19) tlebell program on aerobic fitness and
investigating strength transfer found investigated V̇ O2max, heart rate found that it had no measurable effect.
that kettlebells did in fact improve response, and energy cost during Three studies (Schnettler et al. (19),
Strength and Conditioning Journal | www.nsca-scj.com 65
Kettlebells
Farrar et al. (3), and Husley et al. (6)) femoris (long head), a lateral hamstring. injury prevention, although further
investigated oxygen cost and heart rate Unfortunately, they did not specify research is required in this area to con-
response acutely during kettlebell whether a certain type of swing was man- firm this suggestion.
workouts in comparison with treadmill dated nor which type of swing was actu-
In a second study exploring EMG
running. In general, in these studies, the ally used. They found that there was
oxygen consumption during kettlebell greater activation of the semitendinosus activity, McGill and Marshall (14)
workouts was found to be less than that than of the biceps femoris (long head) investigated the muscle activation
observed during treadmill running at during kettlebell swings. This finding of various trunk, leg, and back muscles
similar intensities. However in these may have relevance for sports-specific during several kettlebell movements,
studies, heart rate response was found training because sprint running including the kettlebell swing, kettle-
to be similar in kettlebell training to involves greater medial than lateral bell swings with kime, kettlebell
that in treadmill running. The V̇ O2max hamstring activation, as Jönhagen snatches, the kettlebell bottoms-up
values observed during the more chal- et al. (9) and Higashihara et al. (5) carry, and the kettlebell racked carry.
lenging kettlebell workouts, which have shown. Exercises such as the According to McGill and Marshall
lasted between 5 and 20 minutes were kettlebell swing, which activate the (14), “kime” is a technique that in-
higher than 60% V̇ O2max, which would medial hamstrings by a greater volves a brief muscular “pulsing” at
classify them as “hard” exercise accord- amount than the lateral hamstrings, the top of a kettlebell swing in an
ing to the definitions used by the Amer- may therefore be useful for inclusion attempt to train rapid muscle
ican College of Sports Medicine [see in a sprint running training program. contraction-relaxation. In this study,
Pollock et al. (17)]. However, no studies Zebis et al. (23) also reported that although the researchers did not
as of yet have been able to demonstrate the kettlebell swing activated the explicitly refer to the possibility of
improvements in aerobic fitness as hamstrings at high degrees of hip flex- 2 types of swing being used, they did
a result of kettlebell training. ion. This may suggest that the kettle- note that the subjects began the
bell swing could lead to improvements swings in a squat position, and there-
THE BIOMECHANICS OF in strength and hypertrophy in differ- fore it seems likely that a squat-
KETTLEBELL TRAINING dominant swing was adopted. McGill
ent parts of the hamstring muscles
There are 2 main styles of kettlebell compared with exercises that activate and Marshall (14) found during the
swing: the hip-dominant swing and the hamstrings most strongly at low kettlebell swing and the kettlebell
the squat-dominant swing. In a previous degrees of hip flexion such as the Nor- swing with kime that the gluteal acti-
review comparing these 2 swing types, dic hamstring curl (Zebis et al. (23)). vation peak occurred late in the swing
Matthews and Cohen (13) suggested Using magnetic resonance imaging cycle and was closely associated with
that hip-dominant kettlebell swings are (MRI) scans, Mendiguchia et al. (15) the final degrees of hip extension. This
an excellent alternative to traditional found that the signal intensity in var- was an interesting finding as Worrell
hamstring exercises such as the ious regions of 3 different hamstring et al. (22) reported in a dynamometer
Romanian deadlift. They proposed that muscles differed depending on the experiment that the mean percentage
hip-dominant kettlebell swings are par- exercise selected. This phenomenon of gluteus maximus EMG was highest
ticularly useful for strength and condi- can be observed in other muscle in full hip extension (08) compared
tioning coaches because they place groups also. Wakahara et al. (21) with that reached at 30, 60, or 908 of
a greater emphasis on rapid eccentric reported that the muscle activation hip flexion. Whether the kettlebell
control of the hamstrings in stretch- in different regions of the triceps dur- swing involves maximum gluteus
shortening cycle movements than more ing resistance training is associated maximus activity at the degree of
traditional exercises and also allow train- with regional hypertrophy in those hip flexion where gluteus maximus
ing of the hamstrings at more sports- same areas. Bloomquist et al. (1) used EMG is maximal is uncertain. How-
specific speeds. Unfortunately, where re- MRI scans to record the differences in ever, the findings of McGill and
searchers have investigated the biome- hypertrophy after programs of either Marshall (14) suggest that the peak
chanics of the kettlebell swing, they have deep or shallow back squats in the ham- is not in high degrees of hip flexion.
not always specified exactly whether 1 strings and anterior thigh muscles. Dif- This may make kettlebell swings a use-
type of swing was mandated for the sub- ferent types of squats led to varying ful complement to movements that
jects or which was generally used. degrees of hypertrophy at each point involve maximal hip extension torque
Two studies so far have investigated elec- measured along the proximal to distal in high degrees of hip flexion such as
tromyographic (EMG) activity during length of the thigh. Strength and condi- squats and deadlifts. McGill and
kettlebell movements. Zebis et al. (23) tioning coaches could therefore use ket- Marshall (14) also noted that the addi-
investigated the relative muscular activity tlebell swings in combination with other tion of kime to the swing mostly
of the hamstring muscles by measuring exercises to create an even development affected the abdominal muscles, with
the EMG activity of the semitendinosus, of strength and size at all points along the largest increases in activation
a medial hamstring, and the biceps the hamstring muscles. This may aid occurring in the external oblique
66 VOLUME 36 | NUMBER 3 | JUNE 2014muscles (101% increase in the right effects of kettlebell training on maximal aerobic fitness, and most studies have
external obliques and 140% increase strength discussed above. However, concentrated on standard low-load
in the left). Overall, although the Lake and Lauder (11) also found that kettlebells weighing up to 32 kg.
snatch and the swing seemed to be power outputs were similar in jump However, the majority of studies sup-
very similar, the researchers noted squats and kettlebell swings, particu- port the use of kettlebells for improv-
some differences in muscle activation, larly with the 32-kg kettlebell. They ing power, the evidence for using
in that the snatch displayed greater therefore suggested that kettlebell them for improving strength and aer-
activity in the right external obliques, swings might be appropriate for inclu- obic fitness is still equivocal. Studies
the right rectus femoris, and the left sion into a power-based program. investigating the biomechanical prop-
internal obliques. There was little Again, this is consistent with the erties of kettlebell training have been
activity in the trunk, leg, and back results of studies investigating the pos- more fruitful. Researchers have so far
muscles noted during the 2 types of itive effects of kettlebell training on found that kettlebell swings in partic-
carries. McGill and Marshall (14) also explosive strength discussed above. ular have certain features that may
reported on shear and compressive Lake and Lauder (11) also noted that make them useful for training ath-
lumbar joint loads. They found that the relative contribution of the hori- letes. The summary of these findings
both shear and compressive loads zontal and vertical components of and their practical implications is
were the highest at the beginning of ground reaction forces during kettle- shown in Table 1.
the swing. Compressive loads were bell swings was different to that during
3,195 N at the bottom of the swing, squats. They observed that kettlebell DIRECTIONS FOR FUTURE
whereas shear loads were 461 N. Add- swings had a much higher proportion KETTLEBELL RESEARCH
ing kime to the swing had little effect of horizontal forces. They suggest that There remain many gaps in kettlebell
except at the top of the swing, where this is because the kettlebell is actively research at the moment. However,
both shear and compressive loads re- projected forwards by hip extension. research involving kettlebells is a rap-
mained high, whereas they reduced Additionally, the highest net impulse idly growing area, so by the time this
significantly in comparison at the that they recorded during their study article is published, some of the infor-
same point during normal swings. was produced by the kettlebell swing mation below could be outdated.
McGill and Marshall (14) commented with 32 kg (276 N$s), which was Below, we offer our suggestions to
that less shear loading is considered to greater than the largest impulse future researchers, separated into 9
be more optimal. There was little dif- recorded in the back squat, using different categories.
ference in spinal loads between the 60% of 1RM (183 N$s) and in the
snatch and the swing. However, spinal jump squat, using 40% of 1RM back LOADING
loads were found to be significantly squat (231 N$s). Hip-dominant kettle- Kettlebells range broadly in size, just
greater in the bottoms-up position bell swings may therefore have appli- as dumbbells. In fact, several manu-
carry than in the racked position carry cations in certain sporting movements facturers sell heavy kettlebells—one
and in normal walking. that involve hip extension to create particular brand sells kettlebells of
horizontal propulsion. For example, 80, 88, 97, 106, 124, 150, 176, and
Lake and Lauder (11) investigated the it has been reported that horizontal 203 lb. Advanced strength and power
ground reaction forces and power out- ground reaction forces display greater athletes of larger body weight
puts during kettlebell swings with loads increases than vertical ground reac- can indeed progress to the 203-lb
up to 32 kg and compared them with tion forces when accelerating to max- kettlebell for swings. Just as previous
both heavy back squats and jump imal velocity during sprint running research has examined barbell
squats. In their description of the ket- (Randell et al. (18)). Hip-dominant and dumbbell training with a variety
tlebell swing, they referred to the exer- kettlebell swings may therefore be of loads ranging from light to maxi-
cise as a hip-hinge movement and useful for developing short-distance mal, future studies should examine
noted that the subjects were instructed sprint running ability because such the kinematics, kinetics, and transfer
to lead with the hips. This implies that sprints generally involve a large accel- of training of different loads of
a hip-dominant swing was used. It was eration phase. Kettlebell swings may kettlebells.
found that the ground reaction forces also produce other different training
were greatest in the order: heavy back effects because of the greater impulses POWER AND GROUND REACTION
squats . jump squats . kettlebell generated. FORCES
swings. They therefore concluded that We still do not know the optimal load
kettlebell swings using loads of 32 kg or SUMMARY OF CURRENT for maximizing system power produc-
less may therefore not be optimal for KETTLEBELL RESEARCH tion, which takes into account the
developing strength. This conclusion There is currently very little research subjects’ body mass and the mass of
seems to be consistent with the equiv- investigating the effects of kettlebell the external resistance during kettle-
ocal results of studies investigating the training on strength, power, and bell swings, cleans, and snatches. Since
Strength and Conditioning Journal | www.nsca-scj.com 67Kettlebells
Table 1
Summary of research and recommendations in relation to kettlebell swings
Observation Recommendation
Kettlebell swings seem to activate the medial hamstrings more Kettlebell swings may be suitable for sprinters because sprint
than the lateral hamstrings in comparison with other running also involves the medial hamstrings more than the
hamstrings exercises lateral hamstrings
Kettlebell swings produce a higher ratio of horizontal-to-vertical Kettlebell swings may be useful for training for sporting actions
ground reaction forces than jump squats or squats involving horizontal propulsion such as sprint running
Kettlebell swings using a pronounced hip-dominant pattern Kettlebell swings may be useful for training for stretch-
may be useful for strengthening the hamstrings at sports- shortening cycle sporting movements in sports as are found
specific speeds and in a stretch-shortening cycle pattern in sports such as American football, baseball, basketball, and
track and field
Kettlebell swings produce greatest hamstring activity in high Kettlebell swings may be useful for injury prevention because
degrees of hip flexion, which is different from other exercises coaches can use several exercises that target the hamstrings
such as the Nordic hamstring curl, which produce the at different muscle lengths and therefore produce strength
greatest hamstring activity in low degrees of hip flexion and size gains evenly along the whole muscle
Kettlebell swings create peak gluteal activation at a point near Kettlebell swings may be useful for training the strength and
full hip extension, the degree of hip flexion in which gluteal power of the gluteal muscles in full hip extension as
activity is highest during maximum voluntary contractions a complement to exercises that train the gluteals
predominantly in hip flexion such as squats and deadlifts
Kettlebell swings using moderate loads produce a similar power Kettlebell swings may be useful for substituting into a power
output to jump squats with conventional training loads phase of programming, particularly where horizontal
propulsion is required
1RM loads are not always conducive knees, hips, and lumbar spine, along hip extensor hypertrophy as well.
to kettlebell training, optimal loads with the muscle activation of the Finally, studies need to determine
could be reported relative to body quadriceps, hamstrings, gluteals, and the nature of transfer between heavy
weight. Vertical and horizontal forces core musculature, during kettlebell kettlebell training and powerlifting
must be taken into account when swings, cleans, and snatches of vary- and weightlifting performance, spe-
calculating power measurements. ing loads. The hip extension torque cifically examining the effects on
Moreover, we do not yet know the curve throughout the entire hip range squat, deadlift, clean, and snatch
optimal load for maximizing individ- of motion should be graphed. Fur- performance.
ual joint power during kettlebell thermore, the compressive and sheer
swings, cleans, and snatches. In partic- loading with heavier swings should be
ular, the optimal load for hip exten- studied.
EFFECTS ON ENDURANCE
sion power, determined by the
PERFORMANCE
product of the hip extension torque
EFFECTS ON FUNCTIONAL AND Future research could investigate
and the hip extension angular velocity,
EXPLOSIVE PERFORMANCE the changes in aerobic fitness over
should be examined. Finally, the
Future research needs to examine the a period of several weeks as a result
nature of vertical and horizontal
training effects of kettlebell swing of more typical and challenging
ground reaction force changes with
training on functional performance. kettlebell routines such as the
increasing loads should be
For example, sit-to-stand, balance, 12-minute and 20-minute swing
investigated.
and gait performance in the elderly. and snatch workouts used in previ-
Moreover, the effects of heavy kettle- ous acute studies (e.g., Schnettler
JOINT MOTION, JOINT TORQUE, bell swing training on vertical and et al. (19), Farrar et al. (3), and Husley
MUSCLE ACTIVATION, AND horizontal jumping, in addition to et al. (6)). Moreover, it would
SPINAL LOADING acceleration and maximum speed be useful to compare the changes
Studies should examine the inherent running, need to be examined in with the improvements that can
joint motions of the ankles, knees, untrained, resistance-trained, and be obtained in a similar period with
hips, and spine with progressively athlete populations. It would be ben- conventional continuous treadmill
heavier swings. Research needs to eficial to know whether heavy ket- training or with interval training using
determine the joint moments at the tlebell swings can induce significant other conventional gym equipment
68 VOLUME 36 | NUMBER 3 | JUNE 2014such as cycle ergometers or rowing or Olympic-style lift variations. How-
Chris
machines. ever, it may actually be more appropri-
Beardsley is the
ate to compare kettlebell strength and
Director of
DIFFERENT TYPES OF SWINGS power improvements with a hip-
Strength and
There are different ways to swing dominant exercise, such as an explosive,
Conditioning
a kettlebell. Swings can be per- submaximal deadlift, or a hex-bar dead-
Research
formed with more of a squatting lift jump, rather than a knee-dominant
Limited.
emphasis that places more stress on exercise, such as a squat or jump squat.
the knee joints or with more of Finally, research should determine
a hinging emphasis that places more whether kettlebell swing training is
stress on the hip joints. Future safer or riskier and more or less effective
research needs to clarify the differ- than traditional plyometric, heavy Bret Contreras
ences in kinematics and kinetics, lower-body resistance training, or is currently pur-
along with the transfer of training, Olympic-style lift training in developing suing his PhD at
with the different types of swing var- lower-body speed and power. AUT University.
iations. The CrossFit groups prefer what
has been described as an “American”
swing (see Glassman (4)), whereas the HOW KINEMATICS AND KINETICS
CHANGE WITH EXPERIENCE
Russian Kettlebell Certification use
Finally, we need to learn how subjects
what is termed a “Russian” swing.
improve their performance over time
The Russian Kettlebell Certification
with kettlebell swing training. For
was previously known as the Russian
example, it would be important to
Kettlebell Challenge (see Tsatsouline
know how kinematics and kinetics
(20)), and both have been abbreviated
change with 2 years of consistent ket-
as RKC. The “American” type of
tlebell swing training. REFERENCES
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CONCLUSION
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