The Effect of Kettlebell Swing Load and Cadence on Physiological, Perceptual and Mechanical Variables

Enhancing Athletic Performance: A Comprehensive Review on Kettlebell Training

A kettlebell is a weight made of cast iron shaped like a ball with a handle. Commercial kettlebells are offered in capacities that vary from 3 pounds to 100 pounds (or more). The kettlebell has a variety of possible clinical applications, including dynamic flexibility exercises and power training. Players' efficacy during the game can be improved by developing their strongest potential prior to exercising and efficiently converting that strength to power as the event draws near. Strengthening has been recommended as an effective means to avoid injuries, build muscle strength, and enhance one's health in relation to performance in the game. This type of training focuses on the hip, thigh, core, and abdominal muscles to help with appropriate lower-limb alignment and the recruitment of muscle patterns. Kettlebell training is a flexible and useful strategy for improving players' performance in a variety of sports. It adds value to athlete training programs by enhancing strength, power, endurance, explosive power, and postural coordination.

Self-directed kinematic adjustments when learning the kettlebell swing in young adults

The kettlebell swing is a complex exercise shown to provide cardiovascular and strength benefits. However, novice kinematic pattern differences might limit the effectiveness of the kettlebell swing to fully realise those benefits. The purpose of this study was to assess how novices self-directed their learning of the kettlebell swing using only an instructional video. Twelve young adults performed kettlebell swings sets over one week. We captured kinematic data of their first sets without practice, sets within-day following practice, and sets one week later following practice. The subjects received no augmented feedback. Ankle, knee, hip, and shoulder mean and variability kinematics were compared. In addition, the relative timing of peak sagittal plane angular velocity of the hip and shoulder was evaluated to determine whether the hips led to the shoulders. Within-day subjects reduced hip and shoulder peak extension, knee and hip peak flexion, and hip peak flexion velocity. Between-day subjects reduced mean hip peak flexion and range of motion, as well as peak knee flexion. Our results suggest novices prioritised improving consistency early in practice and then adjusted their kinematic pattern over the week. Moreover, most subjects transitioned to the hips leading shoulders, suggesting this is a perceivable coordination pattern by intrinsic feedback.

Acute Hormonal Response to Kettlebell Swing Exercise Differs Depending on Load, Even When Total Work Is Normalized

ABSTRACT

Raymond, LM, Renshaw, D, and Duncan, MJ. Acute hormonal response to kettlebell swing exercise differs depending on load, even when total work is normalized. J Strength Cond Res 35(4): 997-1005, 2021-This study examined the acute hormonal response to kettlebell (KB) swing exercise using 2 loads, but when total work was equalized. Ten strength-trained males (25 ± 6 years) completed 2 KB swing trials, with an 8- and 16-kg KB, respectively, in a counterbalanced order. Each protocol lasted 12 minutes comprising 30-second KB swings followed by 30-second rest. Swing cadence was manipulated in each trial to ensure that total weight lifted was the same across conditions. Heart rate (HR) and ratings of perceived exertion (RPE), using the Borg RPE scale 6-20, were taken at the end of each 30-second exercise period. Saliva samples (min 0.5 ml) were taken 15 minutes before, immediately after, and 15 and 30 minutes after each condition from which cortisol (C) and testosterone (T) were determined. Results indicated a significant main effect for load for C (p = 0.007) and T (p = 0.05) where higher values for both C and T were evident for the 16-kg load. There was also a significant main effect for time for T (p = 0.001), where T values were all significantly higher post-exercise compared with pre-exercise. For HR, there were significant main effects for load (p = 0.004) and time (p = 0.001) with higher HR seen in 16-kg load and significant increases in HR evident with increasing repetition, irrespective of condition (all p < 0.05). Rating of perceived exertion values increased with repetition for the 8-kg and 16-kg loads, but the increase was more marked for the 16-kg load compared with the 8-kg load (p = 0.002). The present findings suggest that KB swing exercise produces an acute increase in hormones involved in muscle adaptation, but that KB load influences this response, even when total work completed is the same.

Video tracking and force platform measurements of the kettlebell lifts long cycle and snatch

We present force platform measurements and video tracking analysis of a kettlebell-trained international top athlete performing the kettlebell lifts long cycle and snatch. The ground reaction force measured with the force platform strongly varies during the kettlebell lift. Video analysis reveals the contributions of the kettlebells and the athlete’s body parts to the ground reaction force. The force platform measurements agree with the forces estimated from video tracking usually to within 30%. The presented data allows estimates of the energy and power required for kettlebell lifts, the mechanical efficiency (long cycle: 48%; snatch : 57%), and the forces on the athlete’s joints.

Kettlebell training in clinical practice: a scoping review

BACKGROUND

A scoping review of scientific literature on the effects of kettlebell training. There are no authoritative guidelines or recommendations for using kettlebells within a primary care setting. Our review objectives were to identify the extent, range and nature of the available evidence, to report on the types of evidence currently available to inform clinical practice, to synthesise key concepts, and identify gaps in the research knowledge base.

METHODS

Following the PRISMA-ScR Checklist, we conducted a search of 10 electronic databases from inception to 1 February 2019. There were no exclusions in searching for publications. A single reviewer screened the literature and abstracted data from relevant publications. Articles were grouped and charted by concepts and themes relevant to primary care, and narratively synthesised. Effect sizes from longitudinal studies were identified or calculated, and randomised controlled trials assessed for methodological quality.

RESULTS

Eight hundred and twenty-nine records were identified to 1 February 2019. Four hundred and ninety-six were screened and 170 assessed for eligibility. Ninety-nine publications met the inclusion criteria. Effect sizes were typically trivial to small. One trial used a pragmatic hardstyle training program among healthy college-age participants. Two trials reported the effects of kettlebell training in clinical conditions. Thirty-three studies explicitly used 'hardstyle' techniques and 4 investigated kettlebell sport. Also included were 6 reviews, 22 clinical/expert opinions and 3 case reports of injury. Two reviewers independently evaluated studies using a modified Downs & Black checklist.

CONCLUSIONS

A small number of longitudinal studies, which are largely underpowered and of low methodological quality, provide the evidence-informed therapist with little guidance to inform the therapeutic prescription of kettlebells within primary care. Confidence in reported effects is low to very low. The strength of recommendation for kettlebell training improving measures of physical function is weak, based on the current body of literature. Further research on reported effects is warranted, with inclusion of clinical populations and investigations of musculoskeletal conditions common to primary care. There is a need for an externally valid, standardised approach to the training and testing of kettlebell interventions, which better informs the therapeutic use of kettlebells in primary care.

Acute Effect of Kettlebell Swings on Sprint Performance

Previous research has shown that kettlebell swings (KBS), utilizing the hip-hinge technique, exhibit similar lower-limb muscle activation patterns to sprint running. This study investigated whether the inclusion of KBS in the warm-up enhances sprint performance. Moderately trained males (n = 12) and females (n = 8) performed KBS and a control (CON) condition (passive rest) in random order before performing three 20-m sprint trials separated by 4 minutes. No condition (KBS versus CON) effects, time effects or condition by time interactions were found for sprint times at 5-m and 10-m. A significant time effect was found for sprint time at 20-m with faster sprint time at 12 minutes compared to 4 minutes (p = 0.022). No condition effect or condition by time interaction was found for sprint time at 20-m. Small to moderate correlations were found for change in sprint time (CON minus KBS) and KBS load at 4, 8, and 12 minutes. It appears the KBS is not effective for potentiating 20-m sprint performance; however, any potential benefit from the inclusion of KBS as a preconditioning exercise for sprinting may be influenced by individual strength capabilities with KBS.