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Kettlebell Programming Transfers Necessary Skills for Olympic Weightlifting

Kettlebells are commonly used in athletic programming by strength and conditioning professionals, CrossFit athletes, elite athletes and recreational athletes

Mindith Rahmat

Written by Mindith Rahmat Last updated on September 19, 2011

Kettlebells are commonly used in athletic programming by strength and conditioning professionals, CrossFit athletes, elite athletes, and recreational athletes. Kettlebells can be an excellent alternative to traditional weight lifting and fitness programs. The benefits of training with kettlebells can include increased power, endurance, strength, mobility, kinetic stability, and grip. Many of the basic kettlebell skill movements are considered ballistic movements, which can provide an incredible transfer of skills including stamina, and strength needed for Olympic weightlifting.

Recent research in the Journal of Strength and Conditioning Research, documented the translational effect of kettlebell programming on strength, power, and endurance for Olympic weightlifting and bodyweight exercises. Researchers tested 15 subjects using a standard periodization model for 10 weeks, working out only 2 days per week. Subjects only used athletic programming with kettlebells for the duration of the 10 weeks. Measurements were taken of each subject to determine baseline strength, power, and endurance. Researchers tested; clean and jerk 3 rep max, bench press 3 rep max, vertical jump, and a test of endurance using back extensions to failure.

Research indicated that the kettlebell programming yielded a significant translation of strength, power, and endurance measured in Olympic lifting.The kettlebell programming also produced a highly significant clean and jerk transfer. Overall researchers suggested that considerable gains in strength, power, and endurance could be elicited a result of kettlebell programming. These findings indicate that the use of kettlebells can transfer significant improvements, and should be utilized in programming to augment training for Olympic weightlifting athletes.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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