|The # of hands you use to hold your KB while doing swings determines core muscle activity.|
- Low intensity blood flow restriction training done during three times per week during 6 weeks of detraining helps maintain mass in in phys. active subjects (Kim. 2016).
Compared to vigorous cycling at 60–70% of the subjects' individual heart rate reserve [HRR] without BFR, the low-intensity cycling protocol (30% HRR) with BFR (160–180 mm Hg) Kim et al. prescribed to their subjects, thirty-one healthy college-aged males (22.4 ± 3.0 years, range: 19–30 years), actually increased the leg lean mass of the subjects over time.
Table 1: Strength and body composition data - *LI-BFR = low-intensity cycling with BFR; CON = control; BFLBM = bone-free lean body mass; ES = effect size; VI = vigorousintensity (Kim. 2016)
- Study unsurprisingly confirms the superior energy requirements of multiple- vs. single-set workouts - Difference is larger than 100%, in young men and women (Mookerjee. 2016).
In their study, the researchers from the Universities of Pennsylvania and Cumberlands, as well as the College of New Jersey compare energy expenditure (EE) of single-set and multiple-set resistance exercise protocols using indirect calorimetry.
Table 2: Loads (kg) used for each exercise presented by gender and combined data (Mookerjee. 2016). Figure 1: Gross and net (left), as well as relative (per lbm) EE in kcal during SS (single set) and MS (multiple set) training in male and female study participants (Mookerjee. 2016).
As it was to be expected, a significant gender difference (p < 0.001) in absolute and relative EE was observed for both protocols where values in men were higher than women.
- Doing kettle bell swings with one vs. two arms induces a greater neuromuscular activity for the contralateral side of the upper erector spinae and ipsilateral side of the rectus abdominis, and lower activation of the opposite side of the respective muscles (Anderson. 2016).
The aim of the study of this study from Norway was to compare the electromyographic activity of rectus abdominis, oblique external, and lower and upper erector spinae at both sides of the truncus in 1-armed and 2-armed kettlebell swing. To this ends, the researchers had sixteen healthy men perform 10 repetitions of both exercises using a 16-kg kettlebell in randomized order.
Figure 2: Comparison of the EMG activity of the core muscles 1- vs. 2-armed kettle bell swings in sixteen healthy men (age, 25 ± 6 years; body mass, 80 ± 8 kg; stature, 180 ± 7 cm) with 7 ± 7 years of resistance training experience (Anderson. 2016)
- Andersen, V, Fimland, MS, Gunnarskog, A, Jungård, G-A, Slåttland, R-A, Vraalsen, ØF, and Saeterbakken, AH. Core muscle activation in one-armed and two-armed kettlebell swing. J Strength Cond Res 30(5): 1196–1204, 2016
- Camara, KD, Coburn, JW, Dunnick, DD, Brown, LE, Galpin, AJ, and Costa, PB. An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells. J Strength Cond Res 30(5): 1183–1188, 2016
- Kim, D, Singh, H, Loenneke, JP, Thiebaud, RS, Fahs, CA, Rossow, LM, Young, K, Seo, D-i, Bemben, DA, and Bemben, MG. Comparative effects of vigorous-intensity and low-intensity blood flow restricted cycle training and detraining on muscle mass, strength, and aerobic capacity. J Strength Cond Res 30(5): 1453–1461, 2016
- Mookerjee, S, Welikonich, MJ, and Ratamess, NA. Comparison of energy expenditure during single-set vs. multiple-set resistance exercise. J Strength Cond Res 30(5): 1447–1452, 2016
- Ohya, T, Yamanaka, R, Hagiwara, M, Oriishi, M, and Suzuki, Y. The 400- and 800-m track running induces inspiratory muscle fatigue in trained female middle-distance runners. J Strength Cond Res 30(5): 1433–1437, 2016.
- Trexler, ET, Smith-Ryan, AE, Roelofs, EJ, Hirsch, KR, Persky, AM, and Mock, MG. Effects of coffee and caffeine anhydrous intake during creatine loading. J Strength Cond Res 30(5): 1438–1446, 2016