Background Kettlebell Training
Kettlebells are an emerging fitness product, being used in gyms around the country and world. Despite the common use, minimal research has been done on these products, especially in comparison to other fitness devices.
The kettlebell (KB) swing is believed to improve the hip hinge by stressing the gluteals and hamstrings muscles.
This study looked to establish the effect that kettlebell swing training had on measures of maximal and explosive strength.
What was done
Twenty-one healthy men tested their half squat (HS) 1RM and vertical jump height (VJH) pre- and post-training. Then, these subjects were split between kettlebell or jump training groups. The KB group performed 12-minute bouts of KB exercises (12 rounds of 30 s exercise, 30 s rest with 12 kg if less than 70 kg or 16 kg if heavier than 70 kg in weight). The JS group performed 4 sets of 3 JS with the load that maximized peak power. Training volume ranged from 4 sets of 3 with the heaviest load (60% 1RM0 to 8 sets of 6 with the lightest load (0% 1RM).
Maximal strength improved 9.8% following the KB training but did not statistically differ from the JS group. VJH improved 19.8% in the KB training group, but once again this did not differ from the JS group.
This study demonstrates KB swing training improves maximal strength and VJH but did not provide statistically different results from the VJ training group.
One mode of dry-land is uncommon in swimming and other sports, but it appears a single mode approach with KB swing training does improve maximal strength and VJH more than a VJ training program. It is likely a combination of multiple modes of training (KB swing, jumping, etc.) is needed to provide maximal strength and power grains.
- Lake J, Lauder M. KETTLEBELL SWING TRAINING IMPROVES MAXIMAL AND EXPLOSIVE STRENGTH. J Strength Cond Res. 2012 May 10.
Originally Posted June 2012