[논문]Kinematic Comparisons of Kettlebell Two-Arm Swings by Skill Level

Back, Chang-Yei; Joo, Ji-Yong; Kim, Young-Kwan

doi:10.5103/kjsb.2016.26.1.39

Kinematic Comparisons of Kettlebell Two-Arm Swings by Skill Level 원문보기

한국운동역학회지 = Korean journal of sport biomechanics, v.26 no.1, 2016년, pp.39 - 50

Back, Chang-Yei (Department of Physical Education, Graduate School, Chonnam National University) , Joo, Ji-Yong (Department of Physical Education, Graduate School, Chonnam National University) , Kim, Young-Kwan (Department of Physical Education, College of Education, Chonnam National University)

Abstract ▼ AI-Helper

Objective: The purposes of this study were to compare the kinematics of a two-arm kettlebell swing between experts and beginners and to identify the correct postures and biomechanical key points in an attempt to prevent sports injuries induced by a kettlebell swing. Methods: Four experts (height, $169.7{\pm}1.5cm$; weight, $70.5{\pm}1.8kg$; age, $32.0{\pm}1.0years$) licensed to teach kettlebell exercises and three beginners (height, $173.7{\pm}4.1cm$; weight, $78.3{\pm}3.8kg$; age, $30.0{\pm}1.4years$) with no kettlebell exercise experience participated in this study. Each participant performed 15 repetitions of a two-arm kettlebell swing using a 16-kg weight. Joint angles, angular velocities, and peak angular velocity sequences were calculated and compared between the two groups. Results: Large ranges of motion (ROM) of the pelvic angle and hip joints were detected in the experts, while beginners showed greater ROM of the shoulder joint. Peak angular velocity magnitudes and sequences were significantly different between the two groups. Experts lifted the kettlebell upward using the hip joints, pelvis, and shoulder joints (proximal to distal order) sequentially and lowered it using the reverse order of peak angular velocities from the shoulder to hip joints. Conclusion: Mobility of the pelvic segment and hip joint are required, while stability of the other joints is needed to produce appropriate two-arm kettlebell swings. The activation and coordination of the gluteal and hamstring muscles are key points in kettlebell exercises.

주제어

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문제 정의

This study compared biomechanical variables during two-arm kettlebell swings in experts and beginners with the aim of elucidating the proper kettlebell swing posture. The following conclusions were made based on the results.
This study compared two-arm kettlebell swings in beginners and experts with the aim of providing important biomechanical information to enhance kettlebell swings efficiency and minimize injuries.
(2013) comparing hamstring activation for kettlebell swings with leg curls showed more activation in kettlebell swings, and the authors reported that this could lead to improvements in hamstring strengthening and hypertrophy with large flexion angles. Thus, the literature shows a close correlation between the gluteus maximus and hamstring with movements of the hip joint and pelvis, which is consistent with the results of the present study. Lake and Lauder (2012b) stated that it was important to maintain the erected spine posture when the kettlebell is at the lowest point of the swing, and this is only possible when the movement is supported by the strength of the gluteus maximus.

제안 방법

Compared to beginners, the experts showed a 19.87° larger ROM for the hip joint and an 11.57° larger ROM for the pelvis, showing that they used the hip joint and pelvic segment rather than the shoulder joint to generate the swing impulse.
It is important to avoid injury by concentrating on performing correct movements and avoiding thoughtless movements. Hence, this study aimed to provide educational information to prevent injury and to compare kettlebell swings in beginners and experts from a kinematic perspective, thereby revealing the proper posture for kettlebell swings and the key factors that can improve efficiency.
gluteal activation exercises) in order to facilitate skill acquisition efficiency and prevent injury. One limitation of this study is the small number of subjects relative to the broad spectrum of potential subjects, which restricts generalization of its results. In the future, broader studies will be required that use electromyography and GRF to efficiently measure changes in force during kettlebell swings.
The subjects for this study consisted of three beginners with no experience of kettlebell swings and no musculoskeletal disease as well as four experts with a Level 1 instructor's certificate (STRONG FIRST GYRIA, SFG) in kettlebell training who were currently teaching kettlebell swings to people. The purposes and procedures of this study were thoroughly explained to all subjects, and written consent forms were signed prior to the experiment. Table 1 shows the subjects' physical characteristics.

대상 데이터

The experimental and analytical apparatus used in this experiment consisted of five high-speed infrared cameras (Osprey®, Motion Analysis, Santa Rosa, CA, USA) and software to operate these cameras (Cortex® 4.0, Motion Analysis).
0, Motion Analysis). The sampling rate of the cameras was 120 Hz, and seventeen 19 mm reflective markers were attached to major anatomical points for motion capture.
The subjects for this study consisted of three beginners with no experience of kettlebell swings and no musculoskeletal disease as well as four experts with a Level 1 instructor's certificate (STRONG FIRST GYRIA, SFG) in kettlebell training who were currently teaching kettlebell swings to people.

데이터처리

The mean values from 15 repetitions were defined as the representative values for each subject. For statistical testing, the nonparametric Mann-Whitney U test was performed on these representative values with a significance level of .05. The values displayed in the graphs are the ensemble average of each subject's data.

성능/효과

In conclusion, kettlebell swings are a movement for which hip joint and pelvic mobility are essential, while stability should be maintained in other joints, including the shoulder. To this end, activation and coordination of the gluteal muscles and the hamstrings are important.
The major anatomical landmarks included the right 2nd metatarsal phalangeal joint, middle of the calcaneus, lateral malleolus, lateral condyle, third metacarpal phalangeal joint, greater trochanter, middle of the styloid processes, and lateral epicondyle as well as the bilateral acromion processes and anterior superior iliac spines. Anteriorly and posteriorly, markers were also affixed to the middle of the posterior superior iliac spine, sternal notch, cervical 7 spinous process, anterior kettlebell, and posterior kettlebell.
Conversely, when lowering the kettlebells and returning to the start position, the order of joint activation should go from the shoulder joint to the pelvis to the hip joint. The results of this study demonstrate that it is important to control basic mobility and stability during kettlebell swings as well as body alignment, muscular contraction timing, and force shifts. Before starting a high difficulty movement like kettlebell swings, it is essential to first receive specific training (e.
Cook (2012) showed that, in movements involving multiple segments of the body, segments that require stability move less. The results of this study suggest that the shoulder joint requires stability. In actual kettlebell training practice, instruction should be provided for control and maintenance of shoulder joint alignment as well as a swing posture that allows coordination of different segments of the body.
Third, during kettlebell elevation, the experts showed activation in the order of hip joint, pelvis, and shoulder joint, whereas beginners did not show efficient multi-joint coordination.

참고문헌 (18)

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원문보기 상세보기
Lake, J. P. & Lauder, M. A. (2012a). Mechanical demands of kettlebell swing exercise. Journal of Strength & Conditioning Research, 26(12), 3209-3216.

상세보기
Lake, J. P. & Lauder, M. A. (2012b). Kettlebell swing training improves maximal and explosive strength. Journal of Strength & Conditioning Research, 26(8), 2228-2233.

상세보기
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상세보기
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원문보기 상세보기
Zebis, M., K., Skotte, J., Andersen, C. H., Mortensen, P., Petersen, H. H., Viskær, T. C., Jensen, T. L., Bencke, J. & Andersen, L. L. (2013). Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: An EMG study with rehabilitation implications. British Association of Sport and Medicine, 47(18), 1192-1198.

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