Is the Kettlebell Swing Good for Cardio?

Kettlebells, the cannonball-like weights developed in the 1700s for use by Russian bodybuilders, have found their way into American gyms. Fitness organizations such as the American Council on Exercise note that kettlebell training effectively burns fat and improves your cardiovascular health, with the added benefits of improving balance and flexibility in a time-efficient workout.

  1. Fat-Burning Benefits

    • Bill Campbell, Assistant Professor of Exercise Science at the University of South Florida, calculated that kettlebell swings burn approximately 10 calories per minute for women and 13 calories per minute for men. This roughly equals jogging at a 5-mph pace. The number of calories you burn depends partly on your body composition and the intensity of your workout.

    Cardiovascular Improvements

    • A study published in the April 2010 issue of the "Journal of Strength and Conditioning Research" found that kettlebell swings increase your heart rate substantially and that the exercise improves your cardiorespiratory fitness. Another study published in the May 2012 issue of the "Journal of Strength and Conditioning Research" seconded those findings. It compared kettlebell swings to treadmill running and found the swings could provide sufficient exercise to improve aerobic capacity or the functioning of your cardiorespiratory system.

    Other Benefits

    • Kettlebells, however, clearly go beyond cardio training since they were invented as a strength-training tool. As you burn calories swinging the bells, you also strengthen muscles throughout your body, including your legs, glutes, arms, core and back. A study published in the August 2012 issue of the "Journal of Strength and Conditioning Research" concluded that kettlebell swings help to increase both maximum and explosive strength, noting that they are a valuable tool for athletes.

    Considerations

    • Conduct your kettlebell swing workout as you would any other cardio workout. Begin with a three- to five-minute warm up. This can include swinging lighter kettlebells as well as light cardio such as jogging or cycling. The light cardio slowly increases your heart rate and swinging the light kettlebells helps prepare your muscles for the movements needed to swing the heavier weights. Always use correct form to swing the bells. Once you find you can no longer keep your form, stop swinging to avoid injury. Begin with a light-weight kettlebell and gradually increase to a heavier weight as your fitness and strength improves. The American Council on Exercise recommends that women begin by swinging kettlebells weighing 8 to 15 pounds and that men initially use bells weighing 15 to 25 pounds. End your workout with a three-to-five minute cool down of light cardio such as jogging or cycling to slowly return your heart rate to normal.