Home-Based Kettlebell Exercise and Coronavirus Outbreak: Practical Suggestions
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Home-Based Kettlebell
Exercise and Coronavirus
Outbreak: Practical
Downloaded from http://journals.lww.com/nsca-scj by BhDMf5ePHKav1zEoum1tQfN4a+kJLhEZgbsIHo4XMi0hCywCX1AWnYQp/IlQrHD3i3D0OdRyi7TvSFl4Cf3VC4/OAVpDDa8K2+Ya6H515kE= on 03/10/2021
Suggestions
Carla Zimerer, MSc,1 Sabrina Pereira Alves, MSc,1 Weverton Rufo-Tavares, MSc,1 Luciana Carletti, PhD,1
Claudio Andre Barbosa de Lira, PhD,2 Marı́lia S. Andrade, PhD,3 Ricardo B. Viana, PhD,2 Paulo Gentil, PhD,2
and Rodrigo L. Vancini, PhD1
1
Centro de Educação Fı́sica e Desportos, Universidade Federal do Espı́rito Santo, Vitória, Brazil; 2Faculdade de
Educação Fı́sica e Dança, Universidade Federal de Goiás, Goiânia, Brazil; and 3Departamento de Fisiologia,
Universidade Federal de São Paulo, São Paulo, Brazil
ABSTRACT an alternative of home-based exercise of a more sedentary lifestyle. Phillipou
program for the general population et al. (20) pointed out that there is poten-
The coronavirus pandemic and the
during pandemic outbreaks. tial for adverse psychological and health
adopted social isolation to contain the
consequences related to the COVID‐19
virus spread led to several negative
pandemic due to potentially reduced
consequences including the decrease INTRODUCTION exercising and increased binge eating
in the population’s physical activity oronavirus disease (COVID- and restricting behaviors. Narici et al.
levels and increased physical inactivity
and sedentary behavior. Home-based
physical exercise assumes fundamen-
C 19), caused by Severe Acute
Respiratory Syndrome Coro-
navirus 2 (SARS-CoV-2), represents a
(18) report that the COVID-19 pandemic
is promoting a health crisis due to self-
isolation and home-confinement that can
tal importance to maintain physical serious issue to public and global health- last for several weeks to months, which
activity and fitness levels. Among the care systems (27). Unfortunately, there is represents negative physiological chal-
various exercise possibilities of home- still no effective treatment or vaccine for lenges. Muscle wasting occurs rapidly
based exercise, the kettlebell exercise COVID-19. Thus, social distancing and (2 days of physical inactivity); glucose
can be a useful and low-cost tool. The isolation and hygiene measures are homeostasis is affected in a few days of
kettlebell is a round-shaped steel or aspects of fundamental importance to step reduction and bed rest, which has
cast-iron weight, commonly described contain the virus spread (4,5). In this the consequence of reducing insulin sen-
as resembling a cannonball with a vein, closed spaces and gathering should sitivity; and aerobic capacity is impaired
handle whose dimensions increase also be avoided because they facilitate at all levels of the oxygen cascade, from
with weight that varies from 2 to 92 kg. the spread of the disease. For this reason, the cardiovascular system, including
Kettlebell exercise offers an opportu- in many countries, local authorities peripheral circulation, to skeletal muscle
nity to train multiple muscles through determined the closure of gyms and oxidative function; and positive energy
functional exercises that could be sports clubs. balance increased ability to store fat dur-
Consequently, there is an increase in the ing physical inactivity is associated with
performed at home to improve and
levels of physical inactivity, which nega- fat deposition (8), associated with sys-
maintain health-related physical fitness
tively impact the health status, physical temic inflammation and activation of
(e.g., cardiorespiratory capacity, mus-
fitness, and mental health of the general antioxidant defenses, exacerbating mus-
cle strength, and body composition)
population with and without morbidities cle loss.
and mental health. In addition, kettle-
bell exercise (with a progressive (18,20). Ammar et al. (1) demonstrated a
increase in training overload) could be negative effect of home confinement on KEY WORDS:
physical activity levels and a significant coronavirus; pandemic; kettlebell;
Address correspondence to Rodrigo L. Van- increase in sitting time during the home-based exercise; physical exercise
cini, rodrigoluizvancini@gmail.com. COVID-19 pandemic, which is indicative
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Home-Based Kettlebell Exercise
The COVID-19 pandemic has raised decreases sarcopenia levels and synchronized with movement. Deep
the discussion of a series of issues increases grip and back strength and inhalation through the nose begins at
and concepts related to public health peak expiratory flow. Greenwald et al. the end of the eccentric phase of the
(and has forced people to be more (13) verified that an acute bout of kettle- swing (Figure 1), when the kettlebell
autonomous and independent) and bell exercise is effective in improving almost passes behind the legs. Exhala-
the importance of education promo- glucose tolerance in sedentary young tion occurs during the concentric
tion as to how to maintain health, men. Wong et al. (26) showed that acute phase of the movement, ending when
quality of life, and physical fitness in kettlebell exercise increases and the kettlebell reaches shoulder height.
indoor and domestic environments. improves sympathovagal balance (vagal Exhalation through the mouth is
The recommendation regarding social tonus and sympathetic activity) for accompanied by a grunt, which allows
distancing and physical isolation and 30 minutes postintervention, which is the air not to be completely released.
hygiene has limited access to spaces concurrent with an important hypoten- This strategy used during the kettlebell
and equipment for the practice of sive effect. Our research group demon- swing (useful tool to develop hip and
physical exercises. In this context, it is strated that 12 weeks of kettlebell core strength, power, and endurance)
possible to focus on the concept and training was able to reduce and prevent aims to protect the spine during exe-
alternative of the so-called home- depressive/anxiety symptoms in cution, giving greater stability to the
based physical exercise (12,16). healthy women (22). Therefore, kettle- movement (22,24).
bell exercise might be an interesting and
Home-based physical exercise inter- However, safety and technique must
alternative exercise to face physically
vention may have advantages over be prioritized and monitored, and the
and mentally the pandemic scenarios.
facility-based exercise as a result of amount of resistance chosen depends
Thus, the aim of our article is to suggest
the relative ease of integration into entirely on the strength and skill level
a home-based physical exercise pro-
routine home practice and because it of the individual (14). The load should
gram with kettlebell exercises (for
alleviates common barriers to exercise be increased according to physical fit-
beginners and with a progressive
participation (access, transportation, ness and access to implements (22,24).
increase in training overload) to be per-
and cost). However, home-based exer- It is important to maintain good move-
formed in home environments during
cise should be prescribed by a qualified ment execution and respect the sug-
the social and physical isolation and
exercise professional to be performed gested training plan (Figure 2). The
quarantine period associated with the
independently and so participants may physical training plan and protocol
COVID-19 outbreak to maintain and
be supported with a training log, man- could be divided into 4 phases: adap-
improve health-related fitness levels,
ual, application software, and/or tation (2 weeks); specific phase 1 (2
that is, muscle strength and aerobic fit-
equipment (23). weeks); specific phase 2 (4 weeks);
ness levels and mental health.
and specific phase 3 (4 weeks)
A kettlebell is a round-shaped steel or
(9,11,15,21,22).
cast-iron weight exercise that offers a SUGGESTED QUARANTINE
low-cost opportunity to train multiple PHYSICAL TRAINING WITH During the adaptation phase, all indi-
muscles through functional exercises KETTLEBELL EXERCISES FOR viduals should train for 15 and
and can be performed in home-based BEGINNERS 20 minutes using a minimum load of
physical exercise manner (15,17,23). First, to be safe in the practice of ket- 8 kg for women and 12 kg for men
Kettlebell exercise can be used to tlebell exercises, find a space in the (14,22,24) or the load performed
improve and maintain aerobic capacity house (indoor or outdoor) in the shape accordingly to the current level of
and power and maximal and explosive of a square with a minimum-security physical fitness. The exercise should
strength and mental health area of 2 3 2 m. For people without be performed in the following order:
(15,21,22,25). A typical kettlebell session prior experience in kettlebell exercises, free trunk flexion and extension; dead-
can involve 15–60 seconds of physical our general suggestion is training 2–3 lift with kettlebell; first part of the ket-
exercise using a dynamic total-body ket- times a week and 15–30 min/d. The tlebell swing; first attempts of the
tlebell exercise, followed by 15–60 sec- overload chosen should vary according kettlebell swing movement, to be
onds of rest, repeated for 10–20 minutes to the individual’s level of muscle didactic and pedagogical, pass a towel
(9,11,15,21,22), and can be performed strength and ability to perform the between the kettlebell handle and hold
2–3 times a week. With these charac- kettlebell exercises (14). It is recom- it with both hands; complete kettlebell
teristics, the kettlebell might be an mended that inexperienced individuals swing; free squat facing wall with hands
exercise tool of interest to the field of start the bilateral swing (with ballistic over head; and front squat kettlebell fac-
public health (as an inexpensive and movements) with approximately 8–12 ing wall (Figure 1). We suggest that par-
low-cost alternative). For example, and 12–16 kg, respectively ticipants perform one set of 10–15
Chen et al. (6) demonstrated among (14,21,22,24). repetitions for each exercise and a rest
elderly people (one of the risk groups Note that when performing kettlebell interval between exercises up to
for COVID-19) that kettlebell exercise exercises, breathing is conscious and 2 minutes (21,22,25) in 2–3 times/week.
2 VOLUME 00 | NUMBER 00 | JANUARY 2021
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execution (21,24). It is important to
follow-up and monitor training by a
kettlebell-trained professional (in many
parts of the world, remotely).
For specific phase 3 (Figure 1 — exercises
E and G), the suggestion is to keep the
same number of sets, exercise sequence,
and stimulus/recovery times of phase 2;
however, the rest interval between sets
can be reduced from 2 to 1 minute.
Another suggestion for progression is
to perform the movements until muscle
exhaustion.
Figure 2 illustrates the complete pro-
posed training plan. It is important to
note that before each training session,
it is recommended that the participants
perform 5 minutes of dynamic warm-up
exercises involving ballistic movements
of flexion, extension, and rotation of
upper and lower limbs and trunk. After
each training session, it is recommended
to participants that they undergo a 5-
minute cool-down with whole-body
static stretching (21).
BENEFITS OF KETTLEBELL
Figure 1. Adaptation phase. (A) Free hip flexion and extension; (B) deadlift; (C) first TRAINING
part of the swing kettlebell; (D) first attempts of kettlebell swing movement Kettlebell exercise, in the current sce-
(pass a towel between the kettlebell handle and hold it with both hands); (E) nario in which the recommendation of
kettlebell swing — ballistic movements; (F) free squat facing wall with hands local and global health authorities is to
over head; (G) front squat kettlebell facing wall. remain at a social and physical distance
(27), could be a safe alternative to home-
based exercise and an affordable possibil-
ity for people who do not have access to
Although a fixed interval of physical In the following 4 weeks (specific phase fitness centers, gyms, and weight rooms,
recovery between the series and 2, Figure 1 — Figure 1, exercises E and G), which for many countries is the current
sequence of movements is proposed, the participants could perform 3 sets of situation as a result of the COVID-19
this interval need not be rigid, being 30 seconds of exercise interspaced by 30 pandemic, and can also improve and
interesting to be guided by the sub- seconds of rest, alternating swing and maintain cardiorespiratory capacity and
jective perception of effort and indi- squat movements, with a 2-minute rest muscle strength and health-related phys-
vidual physical fitness. interval between sets. The criteria for ical fitness and mental health
During specific phase 1 (2 weeks), increasing training load (in kg) could (14,15,21,22,25). In addition, kettlebell
the participants should perform 5 be: cadence (increase load when cadence exercise has positive effects on functional
sets of kettlebell swing—ballistic $23 repetitions in all swing—ballistic capacity of elderly people, glucose toler-
movements (30 seconds of exercise movements—stimuli, this applies to all ance and insulin resistance, and blood
interspaced by 30 seconds of rest). phases of the proposed training proto- pressure levels (4–6,13,26).
Then, after 2 minutes of recovery col) (21,24); rating of perceived exertion Chen et al. (6) randomized 33 elderly
period, perform 3 sets of squats (30 [increase load when it goes under #5, as women (65–75 years) with sarcopenia
seconds of exercise interspaced by 30 evaluated by Borg rating of perceived to either an 8-week kettlebell training
seconds of rest) composed of as many exertion scale from 0 to 10 (3,21); being intervention (60 minutes per session
repetitions as possible during each 30 0 (rest), 1 (really easy), 2 (easy), 3 (mod- twice a week) or a control group inter-
seconds of exercise, placing the ket- erate), 4 (sort of hard), 5 (hard), 7 (really vention followed by 4 weeks of detrain-
tlebell on the floor during recovery hard), 9 (really, really hard), and 10 max- ing. The authors found a significant
(Figure 1, exercises E and G). imal] (3); and quality of technical increase in appendicular skeletal muscle
3
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Home-Based Kettlebell Exercise
Figure 2. Kettlebell training plan. SW 5 swing; SQ 5 squat.
mass and sarcopenia index. There was a control trial in randomized order. They maintain and improve health-related
significant decrease in the high- observed an acute decrease in the sys- physical fitness and mental health as
sensitivity C-reactive protein levels after tolic and diastolic blood pressures at well as improve general health status
the kettlebell training period and this re- 30 minutes after the kettlebell exercise and quality of life (4,19). In this new
mained after the detraining period. This trial but not after the control trial. world, people might need to train in a
suggests a reduction in the inflammatory Rufo-Tavares et al. (22) showed that 12 home-based environment and learn
state. In addition, handgrip strength, weeks of kettlebell training was able to how to monitor and care; through
back strength, and peak expiratory flow reduce and prevent depressive and wearable technology and artificial intel-
were significantly higher in the kettlebell anxiety symptoms in healthy women ligence (AI) apply to health; for improv-
training group. and these results were maintained after ing your health status and quality of life
In another study (13), 6 sedentary male short-term detraining. Thus, kettlebell (2). Undoubtedly, this includes the prac-
individuals underwent a 2-hour oral training might be considered an alter- tice of physical exercise, which can
glucose tolerance test following 3 dif- native method on the promotion of involve home-based kettlebell exercises.
ferent conditions: nonexercise control mental health and prevention of mood Furthermore, it is recommended that
session; kettlebell exercise session (2 disorders and consequently can physical exercise needs to be monitored
sets of 7 exercises, 15 repetitions per improve quality of life. After COVID- and supervised by an experienced and
exercise with 30-second rest between 19 pandemic is likely that there is a trained kettlebell instructor, provided
each exercise); or high-intensity inter- pandemic of mood disorders and ket- remotely, virtually, and/or online dur-
val running. Both kettlebell and high- tlebell training can be a safe alternative ing the current COVID-19 outbreak.
intensity acute interval running for improving mental health.
Below are general and practical guide-
exercise significantly lowered blood Considering the current scenario of lines for safe exercise practice with
glucose 60 minutes after glucose inges- isolation and social distance in many kettlebell:
tion compared with the control ses- parts of the world, it is reasonable to Consult a doctor and have the Guid-
sion. Kettlebell exercise may be an conclude that kettlebell exercise may ance of an experienced professional.
interesting type of physical exercise be an important and interesting possi- Perform exercises to accustom with
to be performed during the COVID- bility of exercise for coping pandemic the technique on a flat surface.
19 outbreak because it can be a viable situations. Start with the simplest execution
strategy and allows to respect the rec- exercises and progress to the most
ommendations of social isolation. PERSPECTIVES complex ones.
Wong et al. (26) recruited 17 healthy In times of quarantine and social isola- Keep a firm and correct posture and
individuals who completed either a tion, the kettlebell exercise/training maintain a good breathing pattern
kettlebell exercise or nonexercise program could be a safe alternative to and avoid the Valsalva maneuver.
4 VOLUME 00 | NUMBER 00 | JANUARY 2021
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For safety, keep an adequate distance to accelerate fat loss and develop mus-
Luciana
from other people and household cular strength, muscular endurance,
Carletti is a
furniture. and cardiorespiratory endurance and
researcher and
Train with adequate shoes (low improve mental health (14,22). Due
professor at the
soles) or barefoot. to the dynamics and logistics of the
Federal Univer-
Clean and sanitize hands and kettle- kettlebell practice, it shows promise
sity of Espı´rito
bell at all times. in scenarios of pandemic and social
Santo (UFES).
Perform up to 5 minutes of warm-up isolation.
and cool-down with stretching and Conflicts of Interest and Source of Funding:
joint mobility exercises. The authors report no conflicts of interest
2–3 sessions/week (up to 30 minutes)
and no source of funding.
is great for maintaining and improv-
Claudio Andre
ing health-related physical fitness.
Barbosa de
Maintain a rating of perceived exer- ACKNOWLEDGMENTS
R.L. Vancini is a productivity fellow- Lira is a researcher
tion between 3 and 5 points in ses-
ship at the Fundação de Amparo à Pes- and professor at
sions is a good option.
quisa e Inovação do Espı́rito Santo the Federal Uni-
An excellent source of consultation
(FAPES) agency (Edital Nº 18/2018- versity of
for kettlebell exercise performance
Bolsa Pesquisador Capixaba). Goia´s (UFG).
is the “Exercise Technique Manual
for Resistance Training” (10). From
a general perspective, another great
source is the “National Strength and Carla Zimerer is
Conditioning Association (NSCA) a PhD student
and researcher at Marı́lia S.
COVID-19 Return to Training Task
the Strength and Andrade is a
Force,” which recommends that
Conditioning researcher and
strength and conditioning trainers
Laboratory (LA- professor at the
use the best practices and scientific
FEC) and Exer- Federal Univer-
evidence to plan the physical train-
cise Physiology sity of Sa˜o Paulo
ing, respecting the “#stay at home
(LAFEX), Vito´- (UNIFESP).
campaign” and favoring shorter and
more frequent training sessions, while ria-ES (Brazil).
monitoring recovery and readiness
for practice. A prolonged period of
Sabrina
physical inactivity increases late-
Pereira Alves is Ricardo B.
onset muscle soreness and impairs
a master’s stu- Viana is a
functional capacity, strength, mobil-
dent and researcher (PhD)
ity, and flexibility. To reestablish the
researcher at the at the Federal
patterns of physical activity
Laboratory of University of
and minimize the risk of orthopedic
Exercise Physiol- Goia˜s (UFG).
injuries and cardiovascular disorders,
ogy (LAFEX),
daily targeted and structured warm-
Vito´ria-ES
up can be performed before the exer-
(Brazil).
cises. During the coronavirus out-
break, many people started to have
more sedentary behaviors or even
Weverton Paulo Gentil is
had to adapt their training to reduced
Rufo-Tavares is a researcher and
domestic spaces. Thus, systematic
a coach and professor at the
and progressive dynamic warm-up,
researcher at the Federal Univer-
lasting 10–20 minutes, is suitable
Strength and sity of
for muscle strength, power, and
Conditioning Goia´s (UFG).
endurance, such as exercise with a
Laboratory (LA-
kettlebell (7).
FEC), Vito´ria-
Finally, kettlebell exercise can be a safe ES (Brazil).
and effective modality that could help
5
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Home-Based Kettlebell Exercise
September, 2020. National strength and confinement on neuromuscular,
Rodrigo L. conditioning association (NSCA) COVID- cardiovascular and metabolic health:
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