EFFECTS OF KETTLEBELL EXERCISES ON MUSCLE ARCHITECTURE AND STRETCH SHORTENING CYCLE FUNCTION IN SEDENTARY INDIVIDUALS

Öz

Abstract: This study investigated the effects of eight weeks of kettlebell and fitness exercises on vastus lateralis (VL) muscle architecture and vertical jump performance. Twenty healthy male participants (kettlebell group: n=10; fitness group: n=10), aged 18-45, participated. Pre-test assessments included VL ultrasound measurements and vertical jump tests. The kettlebell group performed ballistic kettlebell exercises, while the fitness group engaged in conventional resistance training. Paired samples t-tests were used to analyze within-group changes, and independent samples t-tests assessed differences between groups. A significance level of p<0,05 was adopted. Kettlebell exercises significantly improved squat jump (SJ) and countermovement jump (CMJ) performance. Although changes in VL muscle thickness and dynamic pennation angle were not statistically significant, they showed a positive trend. In contrast, fitness exercises significantly increased VL muscle thickness, pennation angle, and SJ performance, but not CMJ. No significant changes were observed in fascicle length in either group. These findings suggest that kettlebell exercises enhance explosive performance via the stretch-shortening cycle, while fitness exercises are more effective in promoting muscle hypertrophy and architectural adaptations. Both exercise types serve different goals; therefore, combining them may be beneficial for improving both performance and muscle structure, depending on individual training objectives.

Anahtar Kelimeler

• Vastus lateralis
• dynamic pennate angle
• muscle thickness
• kettlebell
• fascicle length

Destekleyen Kurum

Bayburt University

Etik Beyan

In accordance with the letter dated January 9, 2025, and numbered E-15604681-100-252497, submitted by the Bayburt University Rectorate Faculty of Sports Sciences Dean's Office, our university's ethics committee reviewed the research proposal titled "Effects of Kettlebell Exercises on Lower Extremity Muscle Architecture: Ultrasonographic Examination of the Quadriceps and Gastrocnemius Muscles" by Research Assistant Emre Berk HAZAR, a faculty member of the Bayburt University Rectorate Faculty of Sports Sciences Dean's Office. The research proposal was unanimously determined to comply with ethical principles by the members attending the meeting.

Teşekkür

This study was approved by the Bayburt University Ethics Committee (letter dated 09.01.2025 and numbered E-15604681-100-252497). We would like to thank the Bayburt University Rectorate, Faculty of Sports Sciences, and the members of the Ethics Committee for unanimously accepting the research proposal in accordance with ethical principles.

HAREKETSİZ BİREYLERDE KETTLEBELL EGZERSİZLERİNİN KAS MİMARİSİ VE GERİLME-KISALMA DÖNGÜSÜ FONKSİYONU ÜZERINE ETKİLERİ

Öz

Özet: Bu çalışma, sekiz haftalık kettlebell ve fitness egzersizlerinin vastus lateralis (VL) kas mimarisi ve dikey sıçrama performansı üzerindeki etkilerini araştırmıştır. Çalışmaya 18-45 yaş aralığında, sağlıklı 20 erkek katılımcı (kettlebell grubu: n=10; fitness grubu: n=10) dahil edilmiştir. Ön test değerlendirmeleri VL ultrason ölçümleri ve dikey sıçrama testlerini içermiştir. Kettlebell grubu balistik kettlebell egzersizleri yaparken, fitness grubu geleneksel direnç antrenmanı uygulamıştır. Grup içi değişimleri analiz etmek için eşleştirilmiş örneklem t-testi, gruplar arası farklılıkları değerlendirmek için bağımsız örneklem t-testi kullanılmıştır. Anlamlılık düzeyi p<0,05 olarak kabul edilmiştir. Kettlebell egzersizleri, squat sıçrama (SS) ve karşı hareketli sıçrama (KHS) performansını anlamlı derecede artırmıştır. VL kas kalınlığı ve dinamik pennasyon açısındaki değişiklikler istatistiksel olarak anlamlı bulunmasa da olumlu bir eğilim göstermiştir. Buna karşılık, fitness egzersizleri VL kas kalınlığını, pennasyon açısını ve SJ performansını anlamlı derecede artırmış, ancak CMJ üzerinde anlamlı bir etki göstermemiştir. Her iki grupta da fasikül uzunluğunda anlamlı bir değişiklik gözlenmemiştir. Bulgular, kettlebell egzersizlerinin gerilme-kısalma döngüsü yoluyla patlayıcı performansı geliştirdiğini, fitness egzersizlerinin ise kas hipertrofisini ve mimari adaptasyonları daha etkili biçimde desteklediğini göstermektedir. Her iki egzersiz türü farklı hedeflere hizmet etmektedir; bu nedenle, bireysel antrenman amaçlarına bağlı olarak, her ikisinin birleştirilmesi hem performans hem de kas yapısını geliştirmek açısından faydalı olabilir.

Anahtar Kelimeler

• Vastus lateralis
• Dinamik pennasyon açısı
• Kas kalınlığı
• Kettlebell
• Lif uzunluğu

Destekleyen Kurum

BAYBURT ÜNİVERSİTESİ

Etik Beyan

Üniversitemiz Etik Kurulu tarafından, Bayburt Üniversitesi Rektörlüğü Spor Bilimleri Fakültesi Dekanlığı'nın 09.01.2025 tarihli ve E-15604681-100-252497 sayılı yazısı gereği, Bayburt Üniversitesi Rektörlüğü Spor Bilimleri Fakültesi Dekanlığı öğretim elemanlarından Arş. Gör. Emre Berk HAZAR' ın "Kettlebell Egzersizlerinin Alt Ekstremite Kas Mimarisi Üzerindeki Etkileri: Quadriceps ve Gastrocnemius Kaslarının Ultrasonografik İncelemesi" başlıklı araştırma önerisi üniversitemiz etik kurulu tarafından incelenmiş olup, araştırma önerisinin etik ilkelere uygun olduğuna toplantıya katılan üyelerin oy birliğiyle karar verilmiştir.

Teşekkür

Bu çalışma, Bayburt Üniversitesi Etik Kurulu tarafından onaylanmıştır (09.01.2025 tarihli ve E-15604681-100-252497 sayılı yazı). Araştırma önerisinin etik ilkelere uygun bulunarak oy birliği ile kabul edilmesinden dolayı Bayburt Üniversitesi Rektörlüğü Spor Bilimleri Fakültesi Dekanlığı’na ve Etik Kurul üyelerine teşekkür ederiz.

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