As an AKC certified KB lifting coach [my coach was Valery Fedorenko, the man counting reps in the first viddy] perhaps I can clarify a misperception-- there is an entire sport [Girevoy Sport= GS] built around them in the old USSR nations where the athletes are lifting KBs for ten straight minutes, double jerks and single snatches.
And as many folks do it there as do powerlifting meets here-- it’s a subculture built around a different interpretation of ‘strength’.
And while many if not most of the athletes don’t look like bodybuilders, that is because they aren’t-- they are training to better their totals and not their aesthetics.
Consider the metabolic conditioning necessary to snatch a 32Kg 180 consecutive times with only one hand switch allowed over the ten minute span, or jerking TWO of them for the same?
THAT is where KBs “live”-- KBs work best to train “work capacity”, sort of a middle distance strength capacity requiring the body be able to “turnover”, or recover, after work and then repeat.
Many MMA guys are migrating to include KB Long Cycle Clean & Jerks as the work/ rest conditioning carries over well into their sport, cycling a moment of pull work with a moment of rest with a moment of explosive ‘punching’ as you jerk the bell overhead, followed by a moment of impact as you catch the KB against your upper torso followed by deceleration required as you swing the KB back down through your legs-- rinse and repeat ten times per minute for ten minutes.
Coach Sonnon going over the GS LCC&J
As to improvements in explosiveness, while the KB Clean clearly doesn’t place anywhere near the same demand upon the body’s capacity as a heavy BB clean, we then have to ask how many activities allow a ten minute recovery window before the next [single] explosive demand is made. The trick with KB Long Cycle Clean & Jerks is that that you can generate that force over and over again.
The greatest advantage that KBs offer is in creating a greater work capacity, which can then be carried over into other pursuits.
As a tool for other training modalities? neitehr inferior nor superior to a BB or a DB or a Sandbag or a Clubbell or a Macebell-- and most KB guys won’t pretend otherwise.
This gal could have used chains for a whole other dynamic, but a DB wouldn’t have changed what she’s doing all that much.
When you here guys talking about KBs as a ‘fatburning’ workout, they are generally referring to the notion that most KB training is structured similarly to PHA workouts-- movement to movement to movement, often for time.
weightlifting for time? doesn’t mater what the weight looks like-- that fat will melt off.
As a bodybuilding tool? Provided you follow the same workload protocol as a good BB or DB program it will promote growth.
You won’t get Dorian’s size [am I dating myself?] but more than enough for anyone not interested in carrying competition level mass- Mike Mahler’s programs are a good start .
But then if i was to ever be interested in getting bodybuilding big again I’d probably just stick with heavy Hammer Strength movements and avoid any demand on supporting muscles that even BBs and DBs would impose-- just push and pull heavy loads.
Just a question of letting the job dictate the tools.
Long second post for a newbie but thanks for playing.
Peace.
:o 
