Email this article 
Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power
Abstract
Background: Recent research has compared explosive deadlift to kettlebell training observing their effects on strength. The kettlebell swing is a popular practical exercise as it shares share a hip hinge movement with the explosive deadlift, but the two have not been compared. Objectives: The purpose of this study was to compare the effects of kettlebell swing vs. explosive deadlift training on strength and power. Methods: Thirty-one recreationally resistance-trained men (age = 23.1 ± 2.3 years, height = 175.5 ± 6.6 cm, mass = 83.9 ± 13.8 kg, 1RM deadlift = 159.9 ± 31.7 kg) were randomly assigned to one of two groups [kettlebell swing group (KBG) n = 15, or explosive deadlift group (EDLG) n = 16]. Vertical jump height, isometric mid-thigh pull (MTP), and 1RM deadlift were measured pre and post training. Both groups trained twice per week for 4 weeks. Volume and load were increased after the first 2 weeks of training. Results: A 2 (time) x 2 (group) mixed factor ANOVA revealed a significant (P<0.05) increase in deadlift 1RM (pre: 159.9 ± 31.7 kg, post: 168.9 ± 31.8 kg) and vertical jump height (pre: 56.6 ± 9.9 cm, post: 57.9 ± 9.7 cm) for both groups, but were not significantly different between groups. There were no significant changes in MTP. Conclusions: Strength and conditioning professionals may use both kettlebell swings and explosive deadlifts to increase deadlift strength and vertical jump power.
Keywords
Full Text:
PDFReferences
Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P., & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of applied physiology, 93(4), 1318-1326.
Adams, K., O'Shea, J. P., O'Shea, K. L., & Climstein, M. (1992). The Effect of Six Weeks of Squat, Plyometric and Squat-Plyometric Training on Power Production. The Journal of Strength & Conditioning Research, 6(1), 36-41.
Archer, D. C., Brown, L. E., Coburn, J. W., Galpin, A. J., Drouet, P. C., Leyva, W. D., et al. (2016). Effects of Short-Term Jump Squat Training With and Without Chains on Strength and Power in Recreational Lifters. International Journal of Kinesiology and Sports Science, 4(4), 18-24.
Beckham, G., Mizuguchi, S., Carter, C., Sato, K., Ramsey, M., Lamont, H., et al. (2013). Relationships of isometric mid-thigh pull variables to weightlifting performance. Journal of Sports Med and Physical Fitness, 53(5), 573-581.
Blatnik, J. A., Goodman, C. L., Capps, C. R., Awelewa, O. O., Triplett, T. N., Erickson, T. M., et al. (2014). Effect of Load on Peak Power of the Bar, Body and System during the Deadlift. Journal of Sports Science and Medicine, 13(3), 511-515.
Garhammer, J. (1979). Periodization of strength training for athletes. Track Tech, 73, 2398-2399.
Hill, A. (1938). The heat of shortening and the dynamic constants of muscle. Proceedings of the Royal Society of London B: Biological Sciences, 126(843), 136-195.
Jay, K., Frisch, D., Hansen, K., Zebis, M. K., Andersen, C. H., Mortensen, O. S., et al. (2011). Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scandinavian journal of work, environment & health, 196-203.
Jay, K., Jakobsen, M. D., Sundstrup, E., Skotte, J. H., Jørgensen, M. B., Andersen, C. H., et al. (2013). Effects of kettlebell training on postural coordination and jump performance: a randomized controlled trial. The Journal of Strength & Conditioning Research, 27(5), 1202-1209.
Kaneko, M., Fuchimoto, T., Toji, H., & Suei, K. (1983). Training effect of different loads on the force-velocity relationship and mechanical power output in human muscle. Scandinavian Journal of Sports Science, 5(2), 50-55.
Lake, J. P., & Lauder, M. A. (2012). Kettlebell swing training improves maximal and explosive strength. The Journal of Strength & Conditioning Research, 26(8), 2228-2233.
Manocchia, P., Spierer, D. K., Lufkin, A. K., Minichiello, J., & Castro, J. (2013). Transference of kettlebell training to strength, power, and endurance. The Journal of Strength & Conditioning Research, 27(2), 477-484.
McBride, J. M., Triplett-McBride, T., Davie, A., & Newton, R. U. (2002). The effect of heavy-vs. light-load jump squats on the development of strength, power, and speed. The Journal of Strength & Conditioning Research, 16(1), 75-82.
McGill, S. M., & Marshall, L. W. (2012). Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. The Journal of Strength & Conditioning Research, 26(1), 16-27.
Otto, W. H., Coburn, J. W., Brown, L. E., & Spiering, B. A. (2012). Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. The Journal of Strength & Conditioning Research, 26(5), 1199-1202.
Selye, H. (1956). The Stress of Life. New York, NY: McGraw-Hill
Swinton, P. A., Stewart, A. D., Keogh, J. W., Agouris, I., & Lloyd, R. (2011). Kinematic and kinetic analysis of maximal velocity deadlifts performed with and without the inclusion of chain resistance. The Journal of Strength & Conditioning Research, 25(11), 3163-3174.
Tillin, N. A., Pain, M. T., & Folland, J. P. (2012). Short‐term training for explosive strength causes neural and mechanical adaptations. Experimental physiology, 97(5), 630-641.
Wilson, G. J., Newton, R. U., Murphy, A. J., & Humphries, B. J. (1993). The optimal training load for the development of dynamic athletic performance. Medicine and science in sports and exercise, 25(11), 1279-1286.
DOI: https://doi.org/10.7575//aiac.ijkss.v.5n.1p.1
Refbacks
- There are currently no refbacks.
This work is licensed under a Creative Commons Attribution 4.0 International License.
2013-2024 (CC-BY) Australian International Academic Centre PTY.LTD.
International Journal of Kinesiology and Sports Science
You may require to add the 'aiac.org.au' domain to your e-mail 'safe list’ If you do not receive e-mail in your 'inbox'. Otherwise, you may check your 'Spam mail' or 'junk mail' folders.