The effect of kettlebell training on body composition, flexibility, balance, and core strength

Abstract

This study was designed to evaluate the effect of kettle bell training on body composition, flexibility, and balance. Seventeen subjects (9 male, 8 female) completed a kettle bell training protocol which was held two times per week for 8 weeks. Eleven volunteers with similar characteristics served as a control group. Pre and post-testing evaluation included body composition measurements, low back, hamstring, and shoulder flexibility, static and dynamic balance, and core strength tests. No significant differences were seen in body composition (weight, sum of skinfolds, and% body fat), static balance, flexibility (shoulder raise, trunk hyperextension, and sit and reach), or dynamic balance in the anterior direction. Core strength, as measured by the plank test, increased by 70% ( 45 sec). Also, dynamic balance showed a significant improvement in the posterolateral direction of7.20 em (10.7% increase) and there was a similar improvement (p < .05) of 8.6 em (13.7% increase) seen in the posteromedial direction. Results indicate that kettlebell training can improve dynamic balance as well as core strength and endurance. Incorporating kettle bell training into a workout routine may provide additional benefits not typically seen with traditional training.