Effects Of An 8-week Kettlebell And Plyometric Training Program On Muscular Strength In Adolescents

Warning, Joseph T.; Pfeiffer, Karin A.; Diltz, Allie; Pivarnik, James M.

doi:10.1249/01.mss.0000487589.67169.6f

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“…It has been demonstrated that KT is effective in activating the back and hip musculature (Edinborough et al, 2016;Mcgill and Marshall, 2012), and specific training of the back musculature can reduce the risk of low back injury and improve arabesque aesthetics in dancers (Welsh et al, 1998). KT has also been shown to improve postural coordination and jumping performance (Jay et al, 2013b), increase power and strength performance (Lake and Lauder, 2012;Manocchia et al, 2013;Warning et al, 2016), and also increase cardiovascular fitness (Falatic et al, 2015;Fortner et al, 2014;Jay et al, 2011;Williams and Kraemer, 2015) and sympathovagal balance (Wong et al, 2017).…”

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confidence: 99%

Kettlebell Training for Female Ballet Dancers: Effects on Lower Limb Power and Body Balance

Grigoletto

Marcolin

Borgatti

et al. 2020

Journal of Human Kinetics

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The aim of the present study was to evaluate the effects of 5 month kettlebell-based training on jumping performance, balance, blood pressure and heart rate in female classical ballet dancers. It was a clinical trial study with 23 female dancers (age = 21.74 ± 3.1 years; body height = 168.22 ± 5.12 cm; body mass = 53.69 ± 5.91 kg) took part in the study. Participants were divided into two groups: a kettlebell group (n = 13), that followed a commercial kettlebell training protocol named the “Simple & Sinister protocol”, and a traditional dance training control group (n = 10). In the kettlebell group, kettlebell training completely replaced the jump and balance section of dance classes. Both groups performed balance and jumping tests before and after the training period. Blood pressure and the heart rate were also measured. The kettlebell group showed significant improvements in the balance tests (antero-posterior and medio-lateral oscillation) with both legs and eyes open as well as in all types of jump exercises (unrotated: +39.13%, p < 0.005; with a turnout: +53.15%, p < 0.005), while maximum and minimum blood pressure and the heart rate decreased significantly (max: -7.90%, p < 0.05; min: -9.86%, p < 0.05; Heart rate: -17.07%, p < 0.01). The results for the control group were non-significant for any variable. Comparison between groups showed significant differences for all variables analyzed, with greater improvements for the kettlebell group. Our results suggest that specific kettlebell training could be effective in improving jump performance and balance in classical dancers to a significantly greater degree compared to classical dance training.

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