Kettlebells may have similar results as weightlifting for power gain but not for strength.

To build off of the “Training Tools” article, a recent study published in the Journal of Strength and Conditioning compared weightlifting and the use of kettlebells on vertical jump and strength. 

The study consisted of 30 men ages 19-26 with at least one year’s experience in resistance training.   There were two groups.  One group performed swings, accelerated swings, and goblet squats using a 16 kg kettlebell.  The weightlifting group performed high pulls, power clean, and back squats using a barbell.  The groups trained twice a week for six weeks.  A similar progressive overload training volume was used for both groups.

The kettlebell group improved at 1RM in squat by 4.5% while the weightlifting group improved by 13.6%.  There was no significant difference in vertical jump or power clean performance, but each group had a significant gain in vertical jump. 

The biggest issue in this study was the difference in weights used.  Only a 16 kg kettlebell was used.  Using a heavier kettlebell may have changed the results.  Also, power cleans are a very difficult technique that take a lot of time to perfect.  The lack of experience may have been a factor. 

Looking at the data, it could be possible to improve power to a similar degree with kettlebells as it would with power cleans, but more likely with beginners.  Although, goblet squats are excellent for teaching and perfecting squatting technique, a heavy bar across the back while squatting is much more effective for gaining strength.

Refeerence

Otto, W.H., Coburn, J.W., Brown, L.E., and Spiering, B.A. Effects of Weightlifting vs. Kettlebell Training on Vertical Jump, Strength, and Body Composition.  J Strength Cond Res.   26(5): 1199-1202. 2012.