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Wednesday, December 21, 2016

Study Spotlight: Transference of KB Training to Strength, Power and Endurance

By: Joel Luedke

We currently have a great series being featured on the TAT blog by Devan Weis of Journey Active where she is breaking down the kettlebell swing and how to properly perform it.  With a lot of information being put out on kettlebells and their potential benefit we wanted to feature a study taking a look at how well they actually work.  In this Study Spotlight we take a look at how kettlebell training transfers when it comes to strength, power and endurance.



What They Did:
Subjects were tested pre-training with a variety of tests including 3RM bench press, 3RM clean and jerk, maximal vertical jump and repeated 45deg back extensions to volitional fatigue.  Subjects were then put into a 10-week kettlebell training program that consisted of training 2x/week.  There were 5 macrocycles of 4 days each.  The training consisted of many swing variations, cleaning and pressing and a variety of pressing movements as well.  Subjects were then retested with the same testing as they conducted previously.

What They Found:
There was significant improvements when it came to bench press performance from pre and post testing.  The performance in clean and jerk performance and back extension performance showed improvement in both cases but did not quite hit statistical significance.  There was no statistical significance (or close) when it came to vertical jump testing.

What It All Means:
As the authors stated in the paper there is a lot of information out there when it comes to kettlebell training but it hasn't been vetted deeply in the research yet.  This study does show solid support that utilizing kettlebell training can have transference of strength, power and endurance to more traditional modes of training.

Where this comes in handy is that kettlebells are usually significantly cheaper than setting up a weight room for yourself and having to buy racks, bars, plates, benches, etc.  Kettlebell also take up quite a bit less space which can be handy for the home gym or if you are on the road and need to get some workouts accomplished.  You can accomplish so many moves with one simple piece of equipment and it can be very helpful in that regard and cut down on workout time.

Long story short if you have kettlebells as your only option you're don't have to worry about there not being transference of your power and strength.

Check out the full article below:

LINK: Transference of Kettlebell Training to Strength, Power, and Endurance
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