Kettlebell swing training improves maximal and explosive strength

Journal of Strength and Conditioning Research
Jason P Lake, Mike A Lauder

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 tr...Continue Reading

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Citations

May 23, 2014·Journal of Strength and Conditioning Research·Jason P LakeMike A Lauder
Dec 19, 2013·Journal of Strength and Conditioning Research·James F ThomasRobert R Kraemer
Sep 12, 2015·Journal of Strength and Conditioning Research·Brian M Williams, Robert R Kraemer
Apr 10, 2014·Journal of Strength and Conditioning Research·Ronald G BudnarJakob L Vingren
Mar 4, 2014·Journal of Strength and Conditioning Research·Jason P LakePaul Comfort
Feb 19, 2015·Sports Medicine·Timothy J SuchomelMichael H Stone
Jan 27, 2018·Sports Medicine·Timothy J SuchomelMichael H Stone
Feb 13, 2019·Sports·Kishen KartagesDaniel A Hackett
Dec 9, 2016·Journal of Strength and Conditioning Research·Brandon M KeilmanXinliang Liu
Oct 18, 2016·Journal of Strength and Conditioning Research·Paul ComfortJason P Lake
May 22, 2018·Journal of Strength and Conditioning Research·Margaux ChanMichael S Koehle
Sep 10, 2019·BMC Sports Science, Medicine and Rehabilitation·Neil J MeighWayne A Hing
Apr 4, 2017·PeerJ·James A RossChristian Lorenzen
Apr 11, 2017·Journal of Strength and Conditioning Research·Brian C LyonsRussell C Hendrix
Jul 30, 2019·Frontiers in Physiology·Cauê V La Scala TeixeiraDavid G Behm
Mar 7, 2020·Sports Biomechanics·Nicholas A LevineYoung-Hoo Kwon
Sep 21, 2017·Journal of Strength and Conditioning Research·Michael J Del MonteChristian Lorenzen
Mar 1, 2018·Journal of Strength and Conditioning Research·Jason P LakePatrick Carden
Oct 11, 2017·Journal of Strength and Conditioning Research·Alexei WongMarcos Sanchez-Gonzalez
Oct 3, 2018·Journal of Strength and Conditioning Research·Leanne M RaymondMichael J Duncan
Dec 15, 2020·Journal of Human Kinetics·Davide GrigolettoAntonio Paoli

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