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Journals / SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi / 2026 / Cilt: 24 Sayı: 2

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

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

Emre Berk Hazar(BAYBURT UNIVERSITY, SCHOOL OF PHYSICAL EDUCATION AND SPORTS, DEPARTMENT OF SPORTS)0009-0003-2203-616X
Murat Kul(BAYBURT UNIVERSITY, SCHOOL OF PHYSICAL EDUCATION AND SPORTS, DEPARTMENT OF SPORTS)0000-0001-6391-8079
Kürşat Hazar(OSMANIYE KORKUT ATA UNIVERSITY, HIGH SCHOOL OF PHYSICAL EDUCATION AND SPORTS)0000-0002-6159-2631
Tuncay Öktem(BAYBURT UNIVERSITY, SCHOOL OF PHYSICAL EDUCATION AND SPORTS, DEPARTMENT OF SPORTS)0000-0003-2770-1774
Pages
374–386
Publication Date
2026-06-30
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AI Summary & Key Takeaways

AI Insight
⚡ TL;DR(Too Long; Didn't Read)

Both exercise types serve different goals; therefore, combining them may be beneficial for improving both performance and muscle structure, depending on individual training objectives.

📌 3 Key Takeaways

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Objective & Hypothesis:Abstract: This study investigated the effects of eight weeks of kettlebell and fitness exercises on vastus lateralis (VL) muscle architecture and vertical jump performance.
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Key Findings & Data:Twenty healthy male participants (kettlebell group: n=10; fitness group: n=10), aged 18-45, participated.
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Conclusion & Impact:Both exercise types serve different goals; therefore, combining them may be beneficial for improving both performance and muscle structure, depending on individual training objectives.
🔬Design:Araştırma Makalesi
📍Scope:Comprehensive Sample
⚙️Variables:Vastus lateralis · Dinamik pennasyon açısı · Kas kalınlığı

Abstract

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.

Özet

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.

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Cite This Article

Hazar, E. B., Kul, M., Hazar, K., Öktem, T., *, E. B. H. (2026). EFFECTS OF KETTLEBELL EXERCISES ON MUSCLE ARCHITECTURE AND STRETCH SHORTENING CYCLE FUNCTION IN SEDENTARY INDIVIDUALS. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, Cilt: 24 Sayı: 2, 374–386. https://doi.org/10.33689/spormetre.1781035

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