Effects of kettlebell training and detraining on mood status and sleep and life quality of healthy women

Home-Based Kettlebell Exercise and Coronavirus Outbreak: Practical Suggestions

“…However, safety and technique must be prioritized and monitored, and the amount of resistance chosen depends entirely on the strength and skill level of the individual (14). The load should be increased according to physical fitness and access to implements (22,24). It is important to maintain good movement execution and respect the suggested training plan (Figure 2).…”

“…The exercise should be performed in the following order: free trunk flexion and extension; deadlift with kettlebell; first part of the kettlebell swing; first attempts of the kettlebell swing movement, to be didactic and pedagogical, pass a towel between the kettlebell handle and hold it with both hands; complete kettlebell swing; free squat facing wall with hands over head; and front squat kettlebell facing wall (Figure 1). We suggest that participants perform one set of 10-15 repetitions for each exercise and a rest interval between exercises up to 2 minutes (21,22,25) in 2-3 times/week. Although a fixed interval of physical recovery between the series and sequence of movements is proposed, this interval need not be rigid, being interesting to be guided by the subjective perception of effort and individual physical fitness.…”

“…Exhalation through the mouth is accompanied by a grunt, which allows the air not to be completely released. This strategy used during the kettlebell swing (useful tool to develop hip and core strength, power, and endurance) aims to protect the spine during execution, giving greater stability to the movement (22,24).…”

“…A kettlebell is a round-shaped steel or cast-iron weight exercise that offers a low-cost opportunity to train multiple muscles through functional exercises and can be performed in home-based physical exercise manner (15,17,23). Kettlebell exercise can be used to improve and maintain aerobic capacity and power and maximal and explosive strength and mental health (15,21,22,25). A typical kettlebell session can involve 15-60 seconds of physical exercise using a dynamic total-body kettlebell exercise, followed by 15-60 seconds of rest, repeated for 10-20 minutes (9,11,15,21,22), and can be performed 2-3 times a week.…”

“…Kettlebell exercise can be used to improve and maintain aerobic capacity and power and maximal and explosive strength and mental health (15,21,22,25). A typical kettlebell session can involve 15-60 seconds of physical exercise using a dynamic total-body kettlebell exercise, followed by 15-60 seconds of rest, repeated for 10-20 minutes (9,11,15,21,22), and can be performed 2-3 times a week. With these characteristics, the kettlebell might be an exercise tool of interest to the field of public health (as an inexpensive and low-cost alternative).…”