Kettlebell training is effective not just for strength gains but also aerobic capacity, dynamic balance and core strength, new research commissioned by the American College of Exercise (ACE) reveals.

Conducted by the University of Wisconsin, the study tested 30 relatively fit individuals aged 19-25 over an eight-week period where they participated in twice-weekly one-hour training sessions.

Participants were tested for aerobic capacity, grip, core and muscular strength, flexibility and static and dynamic balance before and at the end of the eight-week period.

Chief science officer at ACE Cedric Bryant said: "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."

"By involved 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."