Kettlebells with cheerleaders?

Kettlebells (weights that resemble cannon balls with a handle) were developed by Russian strongmen back in the 1700’s. These athletes used kettlebell exercises to increase strength, endurance, balance, and flexibility.

The American Council on Exercise (ACE) conducted a study in 2010 to see how demanding kettlebell exercises were on an athletes cardiovascular system. The study consisted of 10 volunteers (all experienced kettlebell users) ranging in ages from 29 to 46 years.

The first test given to the athletes was a five-minute kettlebell VO2 max snatch test to establish a baseline for their overall kettlebell fitness. Each athlete’s heart rate and oxygen consumption were monitored carefully during the test. Once the baseline was determined for the group, ACE put the athlete’s through a 20-minute kettlebell circuit while monitoring heart rates at 60-second intervals.

The average aerobic calorie burn for the 20-minute workout was 272 calories. Using a formula to estimate oxygen consumption, ACE was able to determine the athlete’s were burning 13.6 calories a minute aerobically. ACE also found that the athletes were burning an additional 6.6 calories per minute anaerobically. Overall, the athletes were burning 20.2 calories a minute, an amazing 1,212 calories an hour!

Kettlebell training can be used in every aspect of a cheerleader’s competitive lifestyle. Our motto at Cheer360 is injury prevention and healthy lifestyles. Cheer360 implements kettlebell training with all of our athletes so that each individual is benefiting from the most physically and mentally demanding exercise ever created.  This in turn produces cheerleaders that have the muscular endurance and strength needed to compete at their highest physical and mental capability.

Kent Tarburton is Cheer360’s Co-Founder and Director of Fitness. He holds Personal Training certifications through the National Academy of Sports Medicine (NASM), the American Aerobic Association International (AAAI), the International Sports Medicine Association (ISMA), and is a certified Mental Game Coach.