Effects of Weightlifting vs. Kettlebell Training on Vertical Jump, Strength, and Body Composition

Abstract

Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. J Strength Cond Res 26(5): 1199-1202, 2012-The present study compared the effects of 6 weeks of weightlifting plus traditional heavy resistance training exercises vs. kettlebell training on strength, power, and anthropometric measures. Thirty healthy men were randomly assigned to 1 of 2 groups: (a) weightlifting (n = 13; mean ± SD: age, 22.92 ± 1.98 years; body mass, 80.57 ± 12.99 kg; height, 174.56 ± 5.80 cm) or (b) kettlebell (n = 17; mean ± SD: age, 22.76 ± 1.86 years; body mass, 78.99 ± 10.68 kg; height, 176.79 ± 5.08 cm) and trained 2 times a week for 6 weeks. A linear periodization model was used for training; at weeks 1-3 volume was 3 × 6 (kettlebell swings or high pull), 4 × 4 (accelerated swings or power clean), and 4 × 6 (goblet squats or back squats), respectively, and the volume increased during weeks 4-6 to 4 × 6, 6 × 4, and 4 × 6, respectively. Participants were assessed for height (in centimeters), body mass (in kilograms), and body composition (skinfolds). Strength was assessed by the back squat 1 repetition maximum (1RM), whereas power was assessed by the vertical jump and power clean 1RM. The results of this study indicated that short-term weightlifting and kettlebell training were effective in increasing strength and power. However, the gain in strength using weightlifting movements was greater than that during kettlebell training. Neither method of training led to significant changes in any of the anthropometric measures. In conclusion, 6 weeks of weightlifting induced significantly greater improvements in strength compared with kettlebell training. No between-group differences existed for the vertical jump or body composition.

The Acute Hormonal Response to the Kettlebell Swing Exercise

“…Since no previous study has investigated the endocrine response to kettlebell exercise, direct comparisons to prior research on the response to exercise mode is not possible. Kettlebell training has been shown to produce neuromuscular training adaptations similar, though lower in magnitude, to those found with traditional resistance training (Manocchia et al, in press;Otto et al, 2012); thus, we will make comparisons between the findings of the present study and the acute endocrine responses to resistance exercise.…”

“…Only a few studies have investigated the efficacy of kettlebell training. Based on these studies, it appears that kettlebell training can improve maximal and explosive strength (Lake & Lauder, 2012), performance in Olympic weightlifting and powerlifting (Manocchia, Spierer, Lufkin, Minichiello, & Castro, in press;Otto, Coburn, Brown, & Spiering, 2012), and aerobic capacity (Farrar, Mayhew, & Koch, 2010;Hulsey, Soto, Koch, & Mayhew, 2012); thus, kettlebell training may provide an efficient method for simultaneous endurance and resistance training.…”

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“…The startup and pitch movements are greatly responsible for the lower limbs muscle development (Channell & Barfield, 2008;Arabatzi & Kellis, 2012), mainly of the quadriceps, hamstrings and gluteus maximus (DeWeese et al, 2012). Other studies had already shown that the muscular demand required during the weightlifting practice results in a great increase of strength of lower limbs, and, consequently, of the PT when compared to other training methods from different fields of sport (Tricoli et al, 2005;Khamoui et al, 2011;Otto et al, 2012). Nevertheless, when compared to other fields of sport, the best results of weightlifters were at slow speed (60º/s).…”

A Review of Kettlebell Research and its Implications for Exercise Programming

“…In addition to the work by Lake et al [7], other studies have shown the efficacy of kettlebell training in improving strength and power. Otto et al [9] found that kettlebell training improved improves muscular strength and power but not to the extent that traditional resistance training does. In this study 31 subjects were assigned to either a kettlebell training protocol or a resistance training protocol, which acted as the control.…”