Kettlebell Swing Training Improves Maximal and Explosive Strength

Abstract

The aim of this study was to establish the effect that kettlebell swing (KB) training had on measures of maximum (half squat-HS-1 repetition maximum [1RM]) and explosive (vertical jump height-VJH) strength. To put these effects into context, they were compared with the effects of jump squat power training (JS-known to improve 1RM and VJH). Twenty-one healthy men (age = 18-27 years, body mass = 72.58 ± 12.87 kg) who could perform a proficient HS were tested for their HS 1RM and VJH pre- and post-training. Subjects were randomly assigned to either a KB or JS training group after HS 1RM testing and trained twice a week. The KB group performed 12-minute bouts of KB exercise (12 rounds of 30-second exercise, 30-second rest with 12 kg if <70 kg or 16 kg if >70 kg). The JS group performed at least 4 sets of 3 JS with the load that maximized peak power-Training volume was altered to accommodate different training loads and ranged from 4 sets of 3 with the heaviest load (60% 1RM) to 8 sets of 6 with the lightest load (0% 1RM). Maximum strength improved by 9.8% (HS 1RM: 165-181% body mass, p < 0.001) after the training intervention, and post hoc analysis revealed that there was no significant difference between the effect of KB and JS training (p = 0.56). Explosive strength improved by 19.8% (VJH: 20.6-24.3 cm) after the training intervention, and post hoc analysis revealed that the type of training did not significantly affect this either (p = 0.38). The results of this study clearly demonstrate that 6 weeks of biweekly KB training provides a stimulus that is sufficient to increase both maximum and explosive strength offering a useful alternative to strength and conditioning professionals seeking variety for their athletes.

Magnitude and Relative Distribution of Kettlebell Snatch Force-Time Characteristics

“…Therefore, applying these results to subject populations with differing kettlebell exercise experience may not be appropriate. However, it should also be noted the recent research has shown 2-handed swing exercise with relatively light loads (12-16 kg) by relatively untrained subjects (kettlebell exercise specifically and resistance exercise in general) demonstrated significant improvements in maximum and explosive strength after six weeks (11). The final limitation that should be considered is that this study considered mechanical output data derived from ground reaction force.…”

“…It would appear that the net product of these mechanisms results in arrival at the brakingpropulsion phase transition immediately preceded by an eccentric braking phase that requires the generation of vertical force that is sufficient to arrest continued negative displacement of the CM, which, in turn is greater than the starting force of non-SSC movement (3,4). This could go some way to explain how six weeks of 2-handed swing exercise improved vertical jump performance (11), and must be considered by strength and conditioning coaches when they select exercises for athlete strength and conditioning programs.…”

“…Interest in the relative benefits of including kettlebell exercises, like the 2-handed swing, in athlete and general population training programs has recently increased (2,9,10,11,12,13,15,18). Research has demonstrated similarities between mechanical output from 2-handed swing exercise, which is illustrated in Figure 1, and back squat and jump squat exercise (10).…”

“…Kettlebell snatch mechanics 2 174 ± 22 kg), demonstrating the potential of 2-hand swing exercise to provide an effective and relatively time efficient strength and power training protocol. While these investigators (11) did not suggest that kettlebell exercise should, or indeed could, replace traditional resistance exercise, they did suggest that it could be used to provide variety to athlete strength and conditioning programs.…”

Effects of Hip Thrust Training on the Strength and Power Performance in Collegiate Baseball Players

“…Poor hip strength also correlates with proneness to fatigue in patients with chronic lower-back pain in comparison to healthy control subjects during a sustained back extension endurance test [3]. In addition to meeting the demands of daily activity, hip extension movement is becoming more attractive in sports training as it is [12]. However, studies using the HTT method to improve these two areas of performance are limited.…”