EFFECTS OF KETTLEBELL HIGH-INTENSITY INTERVAL TRAINING (HIIT) PROTOCOL ON UPPER-BODY POWER

• Published in: Rehabilitation Journal 2021-12, Vol.5 (2), p.226-229
• Main Authors: Ullah, Ismat, Marwat, Mohibullah Khan, Shah, Muhammad, Jamshaid, Fozia, Rizwan, Iqra, Yousuf, Manzar Shabab
• Format: Article
• Language: English
• Subjects: kettle bell exercises; keywords: high intensity interval training; power
• ISSN: 2521-344X; 2521-3458
• DOI: 10.52567/trj.v5i02.60

Background: Upper body powers are the major fitness component of majorities of games which is necessary to improve. Kettle bell swing stimulus for upper body performance is little unique, that is sufficient to increase both maximum strengths with explosive execution. Objective: To evaluate the effects of kettlebell high-intensity interval training protocol on upper body power. Method: The randomized control trials (RCT) on amateur athletes were conducted at I-8 Active Gym at I-8 Markaz Islamabad Pakistan after approval from CEO. Data was collected through non probability convenience sampling technique. A total of n=40 volunteer amateur athletes were recruited without neuromuscular injury in the last 6 months and randomly divided experimental and control groups. The experimental group received Kettelbell Exercises and the participants in the control group, on the other hand, went about their regular lives without engaging in any fitness training. Subjects were assessed before and after 12 weeks using Medicine ball throw tests, measured by distance covered in centimetre (cm) for upper body explosive power. The medicine ball throw test was used to upper body strength. All statistical analyses were calculated by the SPSS statistical package. Result: The mean age of the study participants was 21.66 ±1.71. The mean weight and height were 62.55±4.04 kg and 5.78±0.14 feet respectively. All participants were in the normal BMI range (20.11±0.62). Both groups were comparable at the baseline (p≥0.05) in upper body strength. While after 8th week experimental group showed more significant improvement with large effect size (95.94±9.52 ver. 83.60±11.20, MD=12.34, p=0.001, d=1.07) in upper body power as compare to control group. Conclusion: The Kettle Bell High Intensity Interval Training (KB-HIIT) program is beneficial for enhancing upper body explosive strength. Keywords: High Intensity Interval Training, kettle bell exercises, power, strength.