“If You Fail to Prepare, You Prepare to Fail”

kettlebell swing

Kettle bell outer

kettle bell over

My daughter, Maddie, plays soccer, and her college season is back in full swing. She and her teammates worked all summer long doing intense strength training to prepare, and kettlebells are tools that have become a big part of their workouts.

Some of the primary benefits of kettlebells are outlined in the article from Kettlebell Science:
· Improves Explosive and Maximal Strength (Lake & Lauder, 2012)

– Meets industry recommendations for improving aerobic capacity (Porcari, 2010)

· Improves strength, power and endurance (Manocchia, 2010)

· Taxes both aerobic and anaerobic systems (Fung & Shore, 2010)

· Can be implemented in a clinical rehabilitation setting for athletes with lower extremity injuries
(Brunette & Mcira, 2010)

· Maintains health and improves overall fitness (Castellano, 2009)

· Positively impacts cardiorespiratory endurance and promotes changes in body composition
(Porcari, 2010)

· Provides a metabolic challenge of sufficient intensity to increase VO2max (Lanier, 2010).

· Can burn up to 20.2 calories per minute (Porcari, 2010)

· Increases musculoskeletal health by reducing neck, shoulder and low back pain, and increases
trunk extensor strength. (Jay et al, 2010)

· Is transferable to traditional weight training and bodyweight exercises and is an excellent
alternative to traditional weight lifting (Manocchia, 2010)

For the full article click on the following link:

I have updated my 30 minute kettlebell workout if you want to give it a try!

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