Need another reason to work out? KETTLEBELLS AND EXPLOSIVE STRENGTH

http://www.ncbi.nlm.nih.gov/pubmed/22580981

J Strength Cond Res. 2012 May 10. [Epub ahead of print]

KETTLEBELL SWING TRAINING IMPROVES MAXIMAL AND EXPLOSIVE STRENGTH.

Lake J, Lauder M.

Abstract

The aim of this study was to establish the effect that kettlebell swing training (KB) had on measures of maximum (half squat-HS-1RM) and explosive (vertical jump height-VJH) strength. To put these effects into context they were compared to the effects of jump squat power training (JS-known to improve 1RM and VJH). Twenty one healthy men (age = 18 - 27, 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 s exercise, 30 s rest with 12 kg if less than 70kg or 16 kg if heavier than 70kg). The JS group performed at least 4 sets of 3 JS with the load that maximised peak power-training volume was altered to accommodate different training loads and ranged from 4 sets of 3 with heaviest load (60% 1RM) to 8 sets of 6 with lightest load (0% 1RM). Maximum strength improved by 9.8% (HS 1RM: 165 to 181% body mass, p < 0.001) following 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 to 24.3 cm) following 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 six weeks of bi-weekly KB 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.