Publication Date

Summer 2011

Degree Type


Degree Name

Master of Arts (MA)




Peggy A. Plato


aerobic capacity, kettlebell, kettle bell, kettlebells, VO2max

Subject Areas

Kinesiology; Physiology


The purpose of this study was to determine the effects of a kettlebell training program on aerobic capacity. Seventeen female NCAA Division I collegiate soccer players (age 19.7 +1.0 years, height 166.1 +6.4 cm, weight 64.2 +8.2 kg) completed a graded exercise test to determine maximal oxygen consumption (VO2max). Participants were placed into a kettlebell intervention (KB) group (n = 9) or a circuit weight training control (CWT) group (n = 8). Participants in the KB group completed a kettlebell snatch test to determine individual snatch repetitions. Both groups trained 3 days per week for 4 weeks in addition to their off-season strength and conditioning program. The KB group performed the 15:15 MVO2 protocol (20 min of kettlebell snatching with a 15 s work-to- rest ratio). The CWT group performed multiple free weight and dynamic body weight exercises as part of a continuous circuit program for 20 min. The 15:15 MVO2 protocol significantly increased VO2max in the KB group. The average increase was 2.3 ml*kg*-1min-1, or approximately a 6% gain. There was no significant change in VO2max in the CWT control group. Thus, the 4-week 15:15 MVO2 kettlebell protocol, using high intensity kettlebell snatches, significantly improved aerobic capacity in female intercollegiate soccer players.