In a new and independent study that was commissioned by the American Council of Exercise, researchers found that kettlebell training assists in not only building strength but also improving aerobic capacity, core strength, and dynamic balance.

“Swinging and lifting kettlebells has been known for hundreds of years to build strength and endurance, but as this study confirms, it also offers a significant cardiovascular benefit as well,” said ACE Chief Science Officer Dr. Cedric Bryant. “By involving dynamic whole-body movements that target large amounts of muscle mass and multiple aspects of fitness – for example, strength, power, balance and endurance – kettlebells offer a challenging, efficient workout that requires a single piece of equipment.”

The study was conducted by the University of Wisconsin La Crosse’s Department of Exercise and Sport Science, which tested the fitness benefits of kettlebell training. The study used 30 healthy and relatively persons that ranged in age from 19 to 25.

Prior to the testing, the groups completed two kettlebell training sessions to learn about the basics of lifts that the researchers planned to test. All participants underwent assessments to gauge their physical fitness as well, including core, muscular strength, flexibility, and static/ dynamic balance.

The study started with an eight-week training program. This consisted of an hour-long training class led by an instructor. There was a 5-minute warm up, 30 minute kettlebell exercise, and 10- minute cool-down session.

At the end of the training period, the participants underwent the same round of individual assessments that were used prior to the program.

“The results of this study demonstrate that kettlebell training provides multiple fitness benefits making it a very time-efficient training option,” Bryant said.