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Core Muscle Activation in One-Armed and Two-Armed Kettlebell Swing
Vidar Andersen1, Marius S Fimland, Aril Gunnarskog
11Faculty of Teacher Education and Sport, Sogn og Fjordane University College, Norway; 2Department of Public Health and General Practice, Faculty of Medicine, Norwegian University of Science and Technology, Trondheim, Norway; and 3Hysnes Rehabilitation Center, St. Olavs University Hospital, Trondheim, Norway.
Journal of Strength and Conditioning Research
|October 17, 2015
Summary
The one-arm kettlebell swing increases upper erector spinae activity on the opposite side and rectus abdominis on the same side. Muscle activation differs significantly between one-arm and two-arm swings.
Area of Science:
- Biomechanics
- Exercise Physiology
- Neuromuscular Activity
Background:
- Kettlebell swings are a popular exercise for core and posterior chain engagement.
- Understanding the specific muscle activation patterns of different kettlebell swing variations is crucial for optimizing training and injury prevention.
Purpose of the Study:
- To compare electromyographic (EMG) activity of the rectus abdominis, external oblique, and erector spinae muscles during one-arm versus two-arm kettlebell swings.
- To investigate side-specific muscle activation differences between the two exercise variations.
Main Methods:
- Sixteen healthy men performed 10 repetitions of both one-arm and two-arm kettlebell swings with a 16-kg kettlebell in a randomized order.
- Surface EMG was used to measure muscle activity on both sides of the rectus abdominis, external oblique, and upper and lower erector spinae.
- Data were analyzed to compare muscle activation between conditions and sides.
Main Results:
- The one-arm swing elicited significantly greater contralateral upper erector spinae activation compared to the ipsilateral side and two-arm swing.
- Rectus abdominis showed significantly lower contralateral activation during the one-arm swing compared to ipsilateral activation in both one-arm and two-arm swings.
- No significant differences in lower erector spinae and external oblique activity were observed between the one-arm and two-arm swings.
Conclusions:
- Performing a one-arm kettlebell swing leads to greater contralateral upper erector spinae activation and ipsilateral rectus abdominis activation.
- The findings highlight distinct neuromuscular demands between one-arm and two-arm kettlebell swings, particularly for the erector spinae and rectus abdominis.
- Exercise programming should consider these differences to target specific muscle groups effectively.
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