Follow ACE On


SAN DIEGO, Calif. (April 2, 2013) – Kettlebells have been around since the 1700s, when Russian strongmen first started incorporating the equipment into their fitness routines. Since then, despite the hundreds of exercise programs and equipment that have come and gone, the primitive-designed kettlebell has continued to remain a strong force in the industry.


In a new independent study commissioned by American Council on Exercise (ACE), researchers found kettlebell training not only builds strength but significantly improves 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, conducted by the University of Wisconsin-La Crosse’s Department of Exercise and Sport Science, tested the fitness benefits of kettlebell training using 30 healthy, relatively fit males and females ranging in age from 19 to 25.


Prior to testing, the groups completed two kettlebell training sessions to learn the basic form for lifts researchers planned to test. All participants also underwent assessments to establish a strength and fitness baseline of aerobic capacity, grip, core and muscular strength, flexibility, and static and dynamic balance.  


The study began with an eight-week training program, which consisted of hour-long training classes led by instructors holding a specialty certification in kettlebell training, twice per week.  Each class consisted of a 5-minute active warm-up, followed by 30 to 45 minutes of kettlebell exercises, and a 10-minute cool-down. Participants were encouraged to begin with a kettlebell weight that felt manageable, and progress to heavier weights after familiarization with the exercises.


At the end of the training period, participants underwent the same round of initial assessments used to generate a strength and fitness baseline prior to the study. In addition to predictable strength gains, participants showed a marked increase in aerobic capacity, dynamic balance and core strength. No significant changes were noted in body composition.


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


To download a full copy of the kettlebell study, visit


About ACE
Since 1985, American Council on Exercise (ACE) has evolved from a small nonprofit dedicated to educating people about proper fitness to a 50,000-strong network of certified Personal Trainers, Group Fitness Instructors (GFI), Health Coaches and Advanced Health & Fitness Specialists (AHFS). As the largest NCCA-accredited nonprofit fitness certification organization in the world, ACE provides quality continuing education to professionals and conducts independent science-based research to protect all Americans from unsafe and ineffective products. Our goal is to inspire people to live their most fit lives through free fitness resources including workouts, nutrition information and expert advice. For more information, call (800) 825-3636 or visit  AMERICAN COUNCIL ON EXERCISE, ACE and ACE logos are Registered Trademarks of the American Council on Exercise.



View More ACE Press Releases »

Media Contact

For media inquiries please contact:
Mixte Communications
Phone: (301) 395-4145

2017 Press Kit »
Search ACE Press Releases
Sign up for ACE Press Alerts
Recent Press Releases
ACE Customer quotes
About ACE

Founded in 1985, the American Council on Exercise (ACE) is a nonprofit organization committed to America's health and wellbeing. Over the past 30 years, we have become an established resource for health and fitness professionals, and the public, providing comprehensive, unbiased research and validating ourselves as the country's trusted authority on health and fitness.

Today, ACE is the largest nonprofit health and fitness certification, education and training organization in the world with more than 65,000 certified professionals who hold more than 72,000 ACE Certifications. With a long heritage in certification, education, training and public outreach, we are among the most respected organizations in the industry and a resource the public has come to trust for health and fitness education.