2 Bill Campbell, PhD, CSCS, FISSN Assistant Professor of Exercise Science at the University of South Florida, Tampa, FL. Director of the Exercise and Performance Director of the Exercise and Performance Nutrition Laboratory
3 The Science of Kettlebells: What Do We Know?
4 Questions That Will Be Answered 1. What is better for improving vertical jump, traditional weightlifting or kettlebell training? 2. What is better for improving strength, traditional weightlifting or kettlebell training? 3. What muscles are activated and to what extent during a one arm kettlebell swing?
5 Questions That Will Be Answered 4. What arethe low back joint loads encountered during a one arm kettlebell swing? 5. Is more peak force produced during a 2 handed kettlebell swing or during a jump squat? 6. Is more peak power produced during a 2 handed kettlebell swing or during a jump squat?
6 Questions That Will Be Answered 7. How many calories are burned during a 12 minute kettlebell swing exercise bout? 8. What is the role for kettlebell training in a rehabilitation program? 9. What burns more calories, kettlebell swings or treadmill running?
7 What is Better for Improving Vertical Jump & Muscular Strength Traditional Weightlifting or Kettlebell Training?
8 Weightlifting vs. Kettlebells Title: Effects of Weightlifting vs. Kettlebell Training on VJ, Strength, & Body Composition Authors: Otto WH, Coburn JW, Brown LE, Spiering BA Citation: Journal of Strength & Conditioning Research Citation: Journal of Strength & Conditioning Research 26(5): , 2012
9 Weightlifting gvs. Kettlebells Purpose of Study: To compare the effects of 6 weeks of weightlifting hlf and traditional heavy resistance training vs. kettlebell training on strength and power. Who was in the study? 30 healthy h men (19 26 years) with ih> 1 year of RT experience What did they do? Each subject trained 2x/week for 6 weeks. Vertical jump, 1RM Power Clean & Squat measured pre/post
10 The Programs Kettlebell Training (16 kg kettlebell) Weeks 1 3 Weeks 4 6 Kettlebell Swings 3 sets of 6 reps 4 sets of 6 reps Accelerated Swings 4 sets of 6 reps 6 sets of 4 reps Goblet Squats 4 sets of 6 reps 4 sets of 6 reps Weightlifting Training (80% 1RM) Weeks 1 3 Weeks 4 6 High Pulls 3 sets of 6 reps 4 sets of 6 reps Power Cleans 4 sets of 4 reps 6 sets of 4 reps Back Squats 4 sets of 6 reps 4 sets of 6 reps
11 Weightlifting gvs. Kettlebells Results No Difference Between the Groups for Vertical Jump Kettlebell group improved ~1% Weightlifting group improved ~4% No Difference Between the Groups for 1RM Power Clean Kettlebell group improved ~4% Weightlifting i group improved ~9% Weightlifting ggroup was Significantly Better in 1RM Squat Kettlebell group improved ~4.5% Weightlifting group improved ~13.5%
12 What Muscles are Activated and to what Extent During a One arm Kettlebell Swing? What are the Low back Joint Loads Encountered During a 1 arm Kettlebell Swing?
13 Kettlebell Swings & Back/Hip Activation Title: Kettlebell Swing, Snatch, and Bottoms Up Carry: Back and Hip Muscle Activation, Motion, and Low Back Loads Authors: McGill SM and Marshall LW Citation: Journal of Strength & Conditioning Research 26(1): , 2012
14 Kettlebell Swings & Back/Hip Activation Purpose of Study: Among others, the kettlebell swing was analyzed dto determine: dt Peak muscle activation (as a % MVC) Average shear load of L4 on L5 Compressive spine loads at L4/L5
15 Kettlebell Swings & Back/Hip Activation Who was in the study? 7 males (~26 years) without back pain. Most had kettlebell experience. What did they do? All swings were conducted with a 16 kg kettlebell (right hand) Muscle activation was obtained via EMG Reported as a percent of maximal voluntary contraction (MVC) Spine loading involved the use of 4 stage modeling dl process Shear load of L4 on L5 and compressive spine loads at L4/L5
16 Kettlebell Swings Muscle Activation The gluteal muscles experienced the greatest activation level: Gluteus Maximus = 76% MVC Gluteus Medius = 70% MVC
18 Kettlebell Swings Compression & Load Both shear and compressive loads were highest at the beginning of the swing. 461 N of posterior shear of the superior vertebra of L4 on L5 3,195 N of compression As a point of reference, a power clean of an Olympic bar from the floor with 27kg of weight on it creates a compressive load of 7,000 N.
19 Kettlebell Swings Compression & Load
20 Is more peak force produced during a 2 handed kettlebell swing or during a jump squat? Is more peak power produced during a 2 handed kettlebell swing or during a jump squat?
21 Force & Power Production of 2 Hand Kettlebell Swings Title: Mechanical Demands of Kettlebell Swing Exercise Authors: Lake JP and Lauder MA Citation: Journal of Strength & Conditioning Research Citation: Journal of Strength & Conditioning Research. Published Ahead of Print, 2012
22 Force & Power Production of Who was in the study? 2 Hand dkttlblls Kettlebell Swings 16 males (~24 years) with > 6 months of kettlebell, back squat, and jump squat exercise experience What did they do? 2 sets of 10 maximal effort swings with 16, 24, & 32 kg kettlebells 2 back squats with 20, 40, 60, & 80% 1RM 2 jump squats with 0, 20, 40, & 60% 1RM Subjects were instructed to move the load of interest as quickly as possible using correct technique
23 Force & Power Production of 2 Hand dkttlblls Kettlebell Swings What was measured: Peak Force (absolute and relative to bodyweight) Peak Power (absolute and relative to bodyweight)
24 Results Relative to Body Mass Peak Force (N/kg) Peak Power (W/kg) Kettlebell 21.5 (32 kg) 34.9 (32 kg) Back Squat 28.4 (at 80% 1RM) 25.5 (at 60% 1RM) Jump Squat 27.1 (at 40% 1RM) 41.3 (at 0% 1RM) Back squat and jump squat produced dsignificantly ifi more peak force than the kettlebell swing. Of the three exercises, peak force was maximized during back squat exercise with 80% 1RM. Of the three exercises, peak power was maximized during the jump squat with no added resistance.
25 How many calories are burned during a 12 minute kettlebell swing exercise bout?
26 Kettlebells and Calories Title: Oxygen Cost of Kettlebell Swings Authors: Farrar RE, Mayhew JL, Koch AJ. Citation: Journal of Strength & Conditioning Research 24(4): , 2010
27 Kettlebells and Calories Who was in the study? 10 recreationally active college aged men (~21 years) with no prior kettlebell experience What did they do? Completed a 12 minute exercise bout consisting of performing 2 handed swings using a 16 kg kettlebell Subjects wore a HR monitor and were connected to a metabolic Subjects wore a HR monitor and were connected to a metabolic cart to measure oxygen consumption
28 Kettlebells and Calories Subjects completed an average of 265 (± 68) swings during the 12 minute exercise bout. 22 swings per minute
29 Kettlebells and Calories Relative VO 2 averaged 34 ml/kg/min This was equivalent to burning 160 calories in 12 minutes (for a 170 pound male) 13 calories/min Although females were not tested in this study, a 130 pound female would have expended about 120 calories. 10 calories/min
30 Kettlebells and Calories Average oxygen consumption was ~65% VO 2 max Exercise intensities at 65% VO 2 max have been associated with maximal rates of fat oxidation (burning stored fat for energy). However, this particular exercise burned primarily carbohydrates for energy (RER = 1).
31 Kettlebells and Calories The metabolic data reported for the kettlebell exercise were of a similar pattern as circuit training. High RER, moderate VO 2 This man maker program imparts a greater challenge to the cardiorespiratory system than has been shown with traditional circuit weight training. Average HR was 165 beats/minute or ~87% of maximum heart rate. This relative heart rate was substantially higher than the relative oxygen consumption reported.
32 What is the Role for Kettlebell Training in a Rehabilitation Program?
33 Kettlebells in a Rehabilitation Program Title: Incorporating Kettlebells Into A Lower Extremity Sports Rehabilitation Program Authors: Brumitt J, Gilpin HE, Brunette M, et al. Citation: North American Journal of Sports Physical Citation: North American Journal of Sports Physical Therapy: 5(1): , Dec. 2010
34 Kettlebells in a Rehabilitation Program Purpose of review is to outline the clinical rationale for the inclusion of kettlebell exercises when rehabilitating an athlete with a lower extremity injury.
35 Kettlebells in a Rehabilitation Program The primary ygoal of a sports rehabilitation program is to return the injured athlete back to competition as quickly as possible. One component of an athlete s comprehensive therapy program is the prescription p of therapeutic exercises designed to restore and/or increase the following: Range of motion Strengthth Power
36 Kettlebells in a Rehabilitation Program During the course of an athlete s recovery, exercises that reproduce functional (or sport specific) movement patterns should be prescribed. Including kettlebell exercises during the later stages of rehabilitation may provide an appropriate p training stimulus that would help prepare the athlete for the physiological requirements of sport.
37 Kettlebells in a Rehabilitation Program 3 Phases of Healing: Inflammation Stage Repair & Healing Phase Remodeling Phase
38 Kettlebells in a Rehabilitation Program Phase (time) Acute (1-4 days) Reparative (4 days to 1 month) Remodeling (1 month to 1 year) Goal ROM; Pain, Swelling Pain; ROM, Strength Restore functional movements; Sports-specific training Kettlebells Recommended? No Yes Yes Kettlebells may be used (instead of dumbbells or barbells) to perform some traditional exercises, such as squats or lunges with 1 or 2 kettlebells.
39 Kettlebells in a Rehabilitation Program Phase (time) Acute (1-4 days) Reparative (4 days to 1 month) Remodeling (1 month to 1 year) Goal ROM; Pain, Swelling Pain; ROM, Strength Restore functional movements; Sports-specific training Kettlebells Recommended? No Yes Yes
40 Kettlebells in a Rehabilitation Program This publication serves as a communication piece between the S&C staff and the Athletic Training staff in selecting exercises that facilitate the utilization of kettlebells.
41 What Burns More Calories Kettlebell Swings or Treadmill Running?
42 Kettlebell Swings vs. Treadmill Running Title: Comparison of Kettlebell Swings and Treadmill Running at Equivalent Rating of Perceived Exertion Values Authors: Hulsey CR, Soto DT, Koch AJ, Mayhew JL Citation: Journal of Strength & Conditioning Research 26(5): , 2012
43 Kettlebell Swings vs. Treadmill Running Purpose of Study: To compare the metabolic demand of 2 handed kettlebell swings with a treadmill run at an equivalent RPE. Who was in the study? 11 males and 2 females (~20 years) who were moderately trained but had no experience with kettlebells. What did they do? 10 minute kettlebell swing routine (35s/25s work:rest) 10 minute treadmill run at equivalent RPE
44 Kettlebell Swings vs. Treadmill Running
45 Kettlebells in the Workplace Title: Kettlebell Training for Musculoskeletal and Cardiovascular Health: a Randomized d Controlled Trial Authors: Jay K, Frisch D, Hansen K, et al. Ci i S di i J l f W k E i Citation: Scandinavian Journal of Work, Environment, & Heath. 37(3): , 2011
46 Kettlebells and Frontal Plane Stability Title: Functional Training with the Kettlebell Author: Liebenson C. Citation: Journal of Bodywork and Movement Therapies. 15: , 2011
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