How does the power production vary between the swing and powerclean?
Power Output
The Power Output of the Kettlebell Swing is in the same ball park as Olympic Movements; providing the right size (Kettlebell Weight) is used.
Let's break it down...
“
A Review of Power Output Studies of Olympic and Powerlifting:..."
The No Deadlift Program to Improve Your Deadlift By Kenny Croxdale. Become much stronger on the deadlift by using alternative exercises.
www.strength-oldschool.com
Work by Dr John Garhammer, a biomechanist at the Department of Physical Education at California State University reveals some interesting comparisons between exercises in the development of power. ... In “A Review of Power Output Studies of Olympic and Powerlifting: Methodology, Performance, Prediction and Evaluation Test”, elite Olympic lifters’ and powerlifters’ power outputs were as follows (w/kg = watts per kilo of body weight):
During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women
Second Pulls:
52.6 w/kg Men
39.2 w/kg Women
Squat and Deadlift:
12 w/kg Men
With this basic breakdown in mind, the power output comparisons of a
100-kilo male lifter in the clean, second pull and deadlift would be as follows.
Clean————-3430 watts
Second Pull—-5260 watts
Deadlift———-1200 watts
Olympic Lifters have produced some of the, IF not the, highest Power Outputs on record; research Garhammer, above.
That is why Olympic Movements area a fundamental in the development of Power of most sports.
On a personal note, I grew up performing Power Cleans and Power Snatches.
The only other group of athletes that have matched Olympic Lifters in Power Output is Shot Putters.
Kettlebell Power Output Study
Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.
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Here is the breakdown...
Style | Load (lbs) | Peak Vertical Force (N) | Peak Horizontal Force (N) |
Squat Style | 70 | 2,170-2,349 | 166-182 |
Squat Style | 140 | 2,431-2,444 | 278-353 |
Hip Hinge Style | 70 | 1,935-2,140 | 340-402 |
Hip Hinge Style | 140 | 2,325-2,550 | 499-520 |
As note above, for maximal Power Output to be achieved with a Kettlebell, a heavy bell needs to be used. That means performing the Swing with a Kettlebell that is around 50% to 100% of your body weight.
I've worked up to Swings with 170 lbs for set of 5 repetitions at a 194 lb body weight, with the Home Made Hungarian Core Blaster; information about ow to make it is in the Contreras' article above. The Home Made Hungarian Core Blaster is simple, cheap and it works.
One case study indicated that Power Output was optimally developed and displayed with a Kettlebell around 30% of body weight.
Science of the Swing
...and many other movements.
scienceoftheswing.blogspot.com
"Using myself as an example (100kg body weight) my "sweet-spot" bell is the 32kg bell (32% of my bw)."
Kettlebell Swing Take Home Message
The majority of individual don't use a Kettlebell that is heavy enough in the Swing to fully optimize Power Output development.
The Olympic lifts have a higher skill component than their kettlebell brethren.
Skill Level of Olympic Movements
As Steve states, Olympic Movement have a higher skill component".
For individual interesting in developing Power but for whatever reason can't or don't want to take the time to develop Olympic Lifting skills, here are a some movements...
Heavy Kettlebell Swings
Already addressed.
Trap Bar Jumps and Research Data
They is similar an Olympic Jump Clean Movement; less skill is required, they are easily, quickly learned
Effect of Load Positioning on the Kinematics and Kinetics of Weighted Vertical Jumps
Swinton, Paul A.; Stewart, Arthur D.; Lloyd, Ray; More
Journal of Strength & Conditioning Research. 26(4):906-913, April 2012.
...when
jumps were performed with the
hexagonal barbell, significantly
greater peak power was produced with an
external resistance of 20% 1RM compared with all other conditions.
Optimal Loading Range for the Development of Peak Power Output in the Hexagonal Barbell Jump Squat
Turner, Thomas S.; Tobin, Daniel P.; Delahunt, Eamonn
Journal of Strength & Conditioning Research . 29(6):1627-1632, June 2015.
"Peak power output for each loaded condition.*
HBJS = Hex Bar Jump Squat/Jump Clean
Condition Peak power (W) HBJS 10% 5758.44
HBJS 20% 5783.40
HBJS 30% 5604.40
HBJS 40% 5450.78
No Trap Bar, No Problem
Use Dumbbells
The Clean High Pull
Increase muscular power and overall athleticism with this challenging, yet fun, lift.
www.t-nation.com
Allen Hedrick is one of the best Strength Coaches there is.
His article provide great information on it and how to
"Performing the Clean High Pull Correctly".
High Pull Video Demo