I think kettlebells can have their place, and I will use them in my own program(s) at times, but you have some pushing them has the holy grail of exercise equipment and "superior" to other training. If I could only have one, I'd still take the standard O bar and some weights over kettlebells any day.
J Strength Cond Res. 2012 May;26(5):1199-202.
Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition.
Otto WH 3rd, Coburn JW, Brown LE, Spiering BA.
Exercise Physiology Laboratory and Center for Sport Performance, Department of Kinesiology, California State University, Fullerton, Fullerton, California, USA.
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.
06-26-2012, 08:23 AM #1
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06-26-2012, 09:16 AM #2
- Join Date: Feb 2012
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I think kettlebells have their place, but they are no replacement for a barbell. I think KBs are particularly good at muscular endurance, the ability to produce power while fatigued, and the mental capacity to stay focused while fatigued. Those are valuable attributes to train if you are into football or MMA. But if you only athletic goal is maxing your 1RM efforts for either weightlifting or powerlifting, then the KBs best features aren't that helpful to you. You can still use them for assistance exercises if you want. KB get ups are a really good core exercise for example, but it's not like it is the only option.
Another nice thing about KBs is that they are portable. If you are going on a road trip to nowhereville, you can take your KB with you and get some semblance of a workout in.
06-26-2012, 10:10 AM #3
06-26-2012, 10:17 AM #4
- Join Date: Apr 2010
- Location: Washington, United States
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The new company's gym has some kettlebells so I tried some snatches and swings the other day. The one thing I noticed about swings in particular is I could really feel the posterior chain activation similar to good mornings. After I finish the 3 month BBB challenge I'm planning on incorporating some KB swings and snatches into my supplement work.I LIFT THINGS UP AND PUT THEM DOWN! - http://www.youtube.com/watch?v=M-cpojkILO0
06-26-2012, 10:30 AM #5
"Kettlebell swings are just expensive pull throughs"
-Jim Wendler1372 @ 205
USA Powerlifting Senior International Coach & National Referee
Squats & Science Head Coach
Boynton Barbell Center:
06-26-2012, 10:58 AM #6
06-26-2012, 11:05 AM #7