Adarq.org
Performance Area => Article & Video Discussion => Topic started by: entropy on September 08, 2012, 01:03:30 pm
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ABSTRACT
Lake, JP and Lauder, MA. Kettlebell swing training improves
maximal and explosive strength. J Strength Cond Res 26( 8 ):
2228–2233, 2012—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 6 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 inter-
vention, 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 pro-
fessionals seeking variety for their athletes
http://www.pdfhost.net/index.php?Action=Download&File=eb84da1bae7d7bf5ec26a20059bd9198
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ABSTRACT
Lake, JP and Lauder, MA. Kettlebell swing training improves
maximal and explosive strength. J Strength Cond Res 26( 8 ):
2228–2233, 2012—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 6 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 inter-
vention, 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 pro-
fessionals seeking variety for their athletes
http://www.pdfhost.net/index.php?Action=Download&File=eb84da1bae7d7bf5ec26a20059bd9198
i've never really took to kettlebells so i don't really have a first-hand opinion.. but, i definitely found plate swings/db swings to be beneficial.. pretty similar..
plate swings have a pretty intense eccentric component though, since you can't really just let a 45 lb plate swing between your legs without it being kind of risky.. so there's some good decel on the way down.
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Trust me... there's no comparison between a kettlebell and a plate swing... such a big difference and so MUCH (feels like triple or so with the same weight) more eccentric loading on the kettlebell variation.
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Trust me... there's no comparison between a kettlebell and a plate swing... such a big difference and so MUCH (feels like triple or so with the same weight) more eccentric loading on the kettlebell variation.
ive done kb's while at perfect competition, not my cup of tea.
i even prefer strict plate/db swings actually.. of course you can do strict swings with kb's too.
one of my favorites is just a 'hipless' powerful plate swing (using both arms).. just trying to get massive power from shoulders without any hip extension etc.
that was probably my favorite swing exercise.
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Interesting. That would be the exact opposite of what the KB swing is "made for".
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EXTRA! EXTRA! READ ALL ABOUT IT! RELATIVELY UNTRAINED MEN WHO EXERCISE IN A NON-STUPID MANNER IMPROVE ATHLETIC PERFORMANCE!
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EXTRA! EXTRA! READ ALL ABOUT IT! RELATIVELY UNTRAINED MEN WHO EXERCISE IN A NON-STUPID MANNER IMPROVE ATHLETIC PERFORMANCE!
lol!