Större maxstyrka och explosivitet av kettlebellsvingträning

[King Grub]

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.

J Strength Cond Res. 2012 May 10. KETTLEBELL SWING TRAINING IMPROVES MAXIMAL AND EXPLOSIVE STRENGTH.

http://journals.lww.com/nsca-jscr/secure/pages/purchase.aspx?an=00124278-900000000-98205

[Mattiays]

Så det du menar är att om man vill bli starkare samt explosivare så skall man träna kettlebellsving?

[King Grub]

Jag menar ingenting. Det är inte mina åsikter som presenteras. Läs studien får du se vad som undersöktes och om det kan appliceras på dig.

[Morty]

Så det du menar är att om man vill bli starkare samt explosivare så skall man träna kettlebellsving?

Studien menar att kettlebellsträning 2x vecka ger resultat för halvböjar och upphopp.