Should Kettlebells Be Used in Strength and Conditioning? Kettlebells are popular training implements used widely in rehabilitation, general fitness, and strength and conditioning facilities around the world (3,5). Despite their popularity, opinions over the effectiveness of kettlebell range greatly. Pros and cons exist for all training strategies and tools; and kettlebells are no different. They are safe when used appropriately, and multiple studies (6,9) indicate that they can actually be helpful in the treatment of some injuries (e.g., low back pain). Kettlebell exercises such as the Goblet squat or swings are also valuable tools for general development (e.g., balance, specific deficiencies, some movement patterns/techniques). Yet arguably the most common use of kettlebells comes in the form of general fitness/conditioning training. Although data regarding the metabolic consequences of these activities are limited, practical experience suggests that they are capable of providing such a stimulus (3). Thus, the true topic of argument is the following: should kettlebells be used for strength training? Whenever examining research, it is vital to understand that “effective” is not synonymous with “optimal.” This flaw is commonplace during all research interpretation and exercise prescription, and kettlebell training seems to be no different. For example, Lake and Lauder (7) demonstrated similar improvements in both vertical jump performance and partial squat strength after 6 weeks of either kettlebell swings or jump squat training. Two comparable studies reported no such improvement in the vertical jump (6,8), yet did find an increase in the clean and jerk and bench press 3 repetition maximum (3RM) (8). Otto et al. (10) directly compared kettlebell training with a traditional strength training program (e. g., high pulls, power cleans, and back squats) and reported that both groups improved their vertical jump and 1RM back squat. However, the strength gains were significantly less in the kettlebell training group. So while kettlebell training may (or may not) improve strength and power, it is likely to a lesser extent than heavy barbell training. When evaluating the kettlebell research, it is also important to consider the length of the training programs (6–10 weeks) and the training history of the subjects (all were previously untrained). Whether the initial adaptations discussed earlier continue beyond this short time frame or happen at all in more trained subjects is unknown. Thus, coaches should be cautious of compromising long-term athletic development in favor of short-term gains, especially if the rationale is amatter of “convenience.” Moreover, it is still unclear if kettlebells significantly improve strength and/or power in trained individuals. This is a major concern for stronger athletes because as the weight of the kettlebells increase, so does its size. The athlete must therefore change his or her positioning and technique. This is not the case with heavy barbell training because the weight is equally and consistently distributed. In summary, do kettlebells have a place in exercise facilities? Undoubtedly; they are better than not training at all, provide multiple benefits, are easy to learn, and are generally safe. Do they have the potential to improve strength and/or power? Yes, but it is not a guarantee, especially if the users are previously trained. Are they an equivalent substitute to heavy barbell training? No, especially in terms of strength development; the potential to externally load will never be equivalent (1,2,4). William H. Otto III is the assistant strength & conditioning coach for California State University, Fullerton. REFERENCES 1. Canavan P, Garrett G, and Armstrong L. Kinematic and kinetic relationships between an Olympic-style lift and the vertical jump. J Strength Cond Res 18: 534–539, 1996. 2. Channell B and Barfield J. Effect of Olympic and traditional resistance training on Point/Counterpoint 4. Manocchia P, Spierer DK, Lufkin AK, Minichiello J, and Castro J. Transference of kettlebell training to strength, power and endurance. J Strength Cond Res 2012.
Posted on: Wed, 19 Jun 2013 00:14:34 +0000
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