Page 57 - Journal of Special Operations Medicine - Winter 2016

Continuous One-Arm Kettlebell Swing Training
on Physiological Parameters in US Air Force Personnel

A Pilot Study

Molly Wade, MS; Reginald O’Hara, PhD;
Lydia Caldwell, MS; Jason Ordway, MS; Darryn Bryant, MS

ABSTRACT
Background: The primary aim of this study was to in- Keywords: kettlebell training; Air Force; 40-yard dash;
vestigate the effects of continuous one-arm kettlebell physical fitness; military personnel
(KB) swing training on various US Air Force physical fit-
ness testing components. Thirty trained male (n = 15)
and female (n = 15) US Air Force (USAF) personnel vol- Introduction
unteered and were sequentially assigned to one of three
groups based on 1.5-mile run time: (1) KB one-arm The US Air Force (USAF) physical fitness standards are
swing training, (2) KB one-arm swing training plus high- composed of three major components: cardiorespira-
intensity running (KB + run), and (3) traditional USAF tory fitness, muscular strength and endurance, and body
physical training (PT) according to Air Force Instruction composition. Cardiorespiratory fitness is assessed with
36-2905. Methods: The following measurements were a 1.5-mile run or 1-mile walk. Muscular strength and
made before and after 10 weeks of training: 1.5-mile endurance are assessed using 1-minute push-ups and sit
run, 1-minute maximal push-ups, 1-minute maximal sit- ups, and body composition is assessed using abdominal
ups, maximal grip strength, pro agility, vertical jump, circumference. If an airman fails to meet the minimum
40-yard dash, bodyweight, and percent body fat. Sub- required score on any of the fitness components or re-
jects attended three supervised exercise sessions per week ceives an overall score of ≤75%, the airman is given a 42-
for 10 weeks. During each exercise session, all groups to 90-day reconditioning period before being retested.
performed a 10-minute dynamic warm-up followed by
either (1) 10 minutes of continuous KB swings, (2) 10 Historically, USAF active-duty men and women are
minutes of continuous kettlebell swings plus 10 minutes expected to follow exercise guidelines outlined in Air
of high-intensity running, or (3) 20 minutes of moderate- Force Instruction (AFI) 36-2905 or participate in
1
intensity running plus push-ups and sit-ups. Average and squadron physical training (PT) sessions, based on the
peak heart rate were recorded for each subject after all leadership and direction of squadron commanders. Al-
sessions. Paired t tests were conducted to detect changes though squadron fitness training programs are offered,
from pretesting to posttesting within each group and they are not mandatory, and squadron commanders
analysis of variance was used to compare between-group are only encouraged to provide guidance to their air-
variability (p ≤ .05). Results: Twenty subjects completed men describing fitness objectives and expectations. Tra-
the study. There were no statistically significant changes ditional fitness guidance provided in AFI 36-2905 is
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in 1.5-mile run time between or within groups. The 40- taken from the gold standard exercise guidelines recom-
yard dash significantly improved within the KB swing mended by the American College of Sports Medicine
(p ≤ .05) and KB + run group (p ≤ .05); however, there (ACSM), which suggests participating in the following
2
were no significant differences in the traditional PT physical activity:
group (p ≤ .05) or between groups. Maximal push-ups
significantly improved in the KB + run group (p ≤ .05) 1. Exercise a minimum of three to five times weekly.
and trends toward significant improvements in maximal 2. Exercise at an intensity between 60% and 90% of
push-ups were found in both the KB (p = .057) and tra- age-adjusted predicted maximal heart rate (MHR =
ditional PT (p = .067) groups. Conclusions: This study 220 − age).
suggests that continuous KB swing training may be used 3. Perform 150 to 300 minutes per week of moderate
by airmen as a high-intensity, low-impact alternative to or vigorous activity.
traditional USAF PT to maintain aerobic fitness and im- 4. Perform a minimum of eight to 10 separate exercises
prove speed and maximal push-ups. that train all major muscle groups.

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