And how cool is that???
The aim of this study was to compare how kettlebell swing (KB) training had on measures of maximum strength (half squat – HS) and explosive strength (vertical jump height—VJH) in comparison to jump squat (JS) power training.
Note – JS training is already known to improve max strength and VJH.
To test this, the researchers took 21 healthy men, tested their HS & VJH and then exposed them to a 6 week program of either:
[box type="note"]The KB group performed 12-minute bouts of KB exercise (12 rounds of 30-second exercise, 30-second rest with 12 kg if 70 kg).
The JS group performed at least 4 sets of 3 JS with the load that maximized peak power.
Training volume was altered to accommodate different training loads and ranged from 4 sets of 3 with the heaviest load (60% 1RM) to 8 sets of 6 with the lightest load (0% 1RM)[/box]
After 6 weeks…
What does this mean?
What does this mean to you???
Since the heaviest weight used in this study was only 60% of 1RM, I am surprised that it had such an effect on Maximum Strength. With that being said, my personal experience jives with the research – both exercises are very efficient at producing strength AND power. I would also add that both exercises reproduce movements (hip extension, vertical jump, horizontal jump) that are very useful in real life and in many sporting situations.
I would like to see future studies which: