This is a BEAR of a post. I warn you that this post is full of supposition. It's a bit convoluted, but is supported by performance results. In light of the lack of other information to the contrary, I feel it is at least a step in the right direction to illustrating why weighted long duration training, in this case highlighting the kettlebell, is effective for a variety of attributes simultaneously.
There are many guidelines in strength training that specify the “optimal” training ranges for a variety of movements to achieve different attributes of performance, strength, & physique improvement. Some commonly accepted ranges of practice are:
-Muscular strength/Power 1-6 Rep Range with Loads 80% or Higher
-Muscular growth/Hypertrophy 6-15 Reps with Loads 70-80%
-Muscular Endurance 15-30 Reps 40-65%
Many studies have been done that seem to support these guidelines. However, most of those studies utilize widely practiced movements such as the Bench Press or the Squat.
You will also commonly see statements such as:
“Long periods of 'time under tension' as imposed by cyclical activities such as endurance running, cycling, swimming, are not known generally to produce significant increases in strength or hypertrophy.”(Siff)
Well...I pose the question...What if that cyclical activity is done with a moderate to heavy weight for long durations of time. Where does that fit into the continuum?
There is very little information on this topic. It doesn't have a place in our conventional training paradigms. The uniqueness of the kettlebells design allows us to venture in to many of these realms that are just not practical with more conventional exercises or implements. Take a regular bar. There are many applications that you can use with a common bar and weights. But...Try to perform swings with a straight bar. Try taking even an empty bar and do hang snatches for extended periods of time (5-10:00). It sucks...I know, I have tried it, and it was not the welcoming feeling that I want to revisit on a regular basis. That is light weight to most trainees, and even that movement with the light bar is less than ideal for longer times.
Using a kettlebell that same movement can be done comfortably for longer durations. In addition we can work unilaterally with a weight that is heavier than what is done with a bar and 2 hands. Same holds with a dumbbell. Try pressing a 50lb dumbbell for 5-10:00 nonstop. Sure it can be done. I can also go out for a long run in high heels, but it is not ideal. The balance of the dumbbell makes it another arduous task for high reps and longer time. Again we can use a kettlebell and get the job done in relative comfort.
Likewise, trainees can use a kettlebell for low rep sets, but there are already plenty of implements that are proven effective for that type of training. If I am only training for a set of 5 reps, a bar or dumbbell of equal weight will deliver similar results. Can the kettlebell be as effective as a bar or dumbbell for low reps...possibly so, but in my opinion if that is all you use them for, you are missing out on a lot of the benefits that the unique comfort of a kettlebell design can deliver.
Obviously, I favor using the kettlebell for higher reps/longer time. I typically use the bell venturing in to the ranges that are commonly considered the Endurance range. As noted above, these are the areas of training where hypertrophy and strength are not usually gained. I have noticed significant gains in both. And I say significant in comparison to lower set rep training with the kettlebell...WHY? As there are no studies I have found to give explanation, I'll venture some educated (more or less) guesses.
Almost everyone that I have spoken to will, in various terms express, the difficulty in simply racking a kettlebell for a longer period of time let alone performing ballistic movements as well. It is simply hard work. There is no real “rest”. The body is in constant tension simply holding the bell. For lack of a better term, I find this as differing durations of “Time Under Tension” (TUT). I know TUT has no shortage of detractors, but read on. I'm using the term, but this is different. Typically we relate TUT to performing exercises such as the Bench Press and controlling the “negative” phase of the movement. Depending on our goals we would lower the bar slowly for a specified number of seconds forcibly tensing the muscles against the load and gravity.
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| Is TUT King? |
TRAINING GOAL OPTIMAL SECONDS
GOAL REP RANGE TUT Muscle Strength 1-6 4-20
Muscle Growth 6-15 40-60
Muscle Endurance 15-30 70-100
In my opinion what makes the kettlebell so effective for all the “goals” listed, is that we can, to varying degrees, train multiple ranges simultaneously.
Ill try to explain further...
With a kettlebell, I see the TUT as more the support of the weight rather than the individual reps. If I am performing 3:00 of One Arm KB Press. Simply SUPPORTING(holding) the bell for that long, I am in the “Muscular Endurance” range with my TUT (180 Seconds).
With actual presses...Let's assume that I am using a heavier bell that limits my abilities to work one arm alone for an extended period of time. Because of that, I am performing 5 Reps Left then switching arms and 5 Reps Right and repeating for the 3:00 time period. Because I am working unilaterally, obviously one arm can rest while the other works. SO...in that case I am also performing work in the “Muscular Strength/Power” range with the press. As if I need to further complicate this example, my total number of reps performed during that 3:00 (20-30 depending on pace is reasonable) could also fall in the “muscular endurance” range. In this example I have worked simultaneously in 2 different ranges, thus to some degree getting the benefits associated with those ranges...In this case Muscular Strength( With my press set reps) and Muscle Endurance (With my “Support TUT” & Total reps completed)
As far as the validity of the explanation, I grant that it is purely my supposition. However, as for the results from actual training, the explanation does follow with the exact performance results that I have experienced from this type of application.
That is quite a bit to digest. I have some additional ideas that I'll save for a future post.
Thanks for reading, and as always I welcome input and insights that others might be able to provide. You can reach me at brittbuckingham@att.net
Until next time....Happy Kettlebelling!
2 comments:
Wow that was a heck of a post. Yes the KB certainly lends itself well to endurance due to its design, and it’s funny that people have gone to use it for everything from bicep curls to bench press but its best intended purpose. I am a big fan of T.U.T. training, for GS it is very much needed as you said even in the rack the body is under stress. But I’d also say that the T.U.T. is much different than doing endurance squats or bench press as those exercises lack an explosive element and rely solely on muscular tension. Secondly the rack is and rest is different than the above movement as the goal is to gain skeletal leverage and take the load the muscular structure, in the bench press this is not possible.
Wow hope some of that made sense.
Great Post! Made a lot of sense, you were able to put into writing a lot of things that most kettlebellers (including me) just feel, but can't explain.
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