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Muscle Imbalances: Testing and Training Functional Eccentric Hamstring Strength in Athletic Populations
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Hamstring Myoelectrical Activity During Three Different Kettlebell Swing Exercises.

Michael J Del Monte1, David A Opar1, Ryan G Timmins1

  • 1School of Exercise Science, Australian Catholic University, Melbourne, Victoria, Australia.

Journal of Strength and Conditioning Research
|September 21, 2017
PubMed
Summary

The hip hinge kettlebell swing activates hamstring muscles more than squat or double knee extension swings. This finding is crucial for optimizing kettlebell exercises in strength training and rehabilitation.

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Area of Science:

  • Exercise Physiology
  • Biomechanics
  • Rehabilitation Science

Background:

  • Kettlebell exercises are popular for resistance and rehabilitative training.
  • There is limited scientific understanding of the internal mechanisms and effectiveness of kettlebell exercises.

Purpose of the Study:

  • To compare hamstring muscle activity during three different kettlebell swing variations.
  • To determine which kettlebell swing style maximizes hamstring (medial hamstrings and biceps femoris) engagement.

Main Methods:

  • Surface electromyography (sEMG) was used to measure myoelectrical activity in the medial hamstrings and biceps femoris.
  • Fourteen participants performed three distinct kettlebell swing styles: hip hinge, squat, and double knee extension.
  • sEMG electrodes were placed on the dominant limb following standard skin preparation protocols.

Main Results:

  • The hip hinge kettlebell swing demonstrated significantly greater medial hamstrings and biceps femoris sEMG compared to both the squat and double knee extension swings.
  • Across all swing variations, medial hamstring sEMG was significantly higher than biceps femoris sEMG.
  • A significant main effect for swing type (p = 0.004) indicated differences in muscle activation based on the exercise variation.

Conclusions:

  • The hip hinge kettlebell swing is the most effective variation for eliciting hamstring muscle activity among the styles assessed.
  • These findings provide valuable insights for implementing kettlebell swings in strength and conditioning programs.
  • The results support the use of the hip hinge kettlebell swing for injury prevention and rehabilitation purposes targeting the hamstrings.