Kettlebell Stabilization
Program

 

Kettlebells have become a popular tool in strength and conditioning training due to their versatility in performing exercises that combine cardiovascular, strength, and flexibility training. These compact, cast-iron weights are designed with a single looped handle, allowing for natural, ergonomic movements.

Ideal for swings, snatches, and presses, kettlebells engage multiple muscle groups simultaneously, enhancing overall fitness and improving endurance while being gentle on the wrists and shoulders.

 

Kettlebell

< Evidence-Based Practice >

  • Kettlebell training has been shown to improve various aspects of physical fitness and health.
  • Studies have demonstrated significant enhancements in aerobic capacity, muscular strength, and core strength.
  • Kettlebell exercises activate core muscles differently depending on the technique used, with one-armed swings showing greater activation of contralateral upper erector spinae and ipsilateral rectus abdominis compared to two-armed swings.
  • The Turkish Get-up, a total body movement, offers unique challenges to core and upper-body stability.
  • Kettlebell training has been found to reduce neck/shoulder and low back pain while improving trunk extensor strength in occupational settings.
  • Additionally, kettlebell exercises can transfer strength and power to weightlifting and powerlifting exercises.
  • The unstable force provided by kettlebells makes them ideal for functional training that mirrors daily activities
Kettlebell

< Exercises & Trainings >

  • Kettlebell Swing
  • Kettlebell Sit-up                                                
  • Kettlebell Russian Twist
  • Plank Variation with Kettlebell
    • Side Plank with Kettlebell Shoulder Stabilization
    • Front Plank with Kettlebell Shift
    • Front Plank with Kettlebell Slide
  • Kettlebell Around the World
    • Kneeling                        
    • Standing
  • Single Leg RDL with Kettlebell                        
  • Cossack Squat
  • Suitcase Carry            

< Reference >

  • Andersen V, Fimland MS, Gunnarskog A, et al. Core Muscle Activation in One-Armed and Two-Armed Kettlebell Swing. Journal of Strength and Conditioning Research. 2016;30(5):1196-1204. doi:1519/JSC.0000000000001240
  • Leatherwood MD, Whittaker A, Esco MR. Exercise Technique: The Turkish Get-up With a Kettlebell. Strength & Conditioning Journal. 2014;36(6):107-110. doi:1519/SSC.0000000000000096
  • Jay K, Frisch D, Hansen K, et al. Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scand J Work Environ Health. 2011;37(3):196-203. doi:5271/sjweh.3136
  • Manocchia P, Spierer DK, Lufkin AKS, Minichiello J, Castro J. Transference of Kettlebell Training to Strength, Power, and Endurance. Journal of Strength and Conditioning Research. 2013;27(2):477-484. doi:1519/JSC.0b013e31825770fe
  • Liebenson C. Functional training with the kettlebell. Journal of Bodywork and Movement Therapies. 2011;15(4):542-544. doi:1016/j.jbmt.2011.07.003
  • Collum C, Weeks M, Schnetzer A, Snarr RL. Turkish Get-Up: Correcting Common Kinematic Errors and Translating Movements to More Complex Lifts. Strength & Conditioning Journal. 2022;44(1):119-127. doi:1519/SSC.0000000000000610