...research has shown that when it comes to maximizing your power output with kettlebell swing, it’s 30%.
30% Research Reference
The majority of research has demonstrated that Power is produced and trained with percentages higher that 30%.
Traditional Exercise Power Output Measurement
Traditional exercise like Squats, Bench Press, Deadlifts, etc produce the greatest Power Output with load of 48 to 63% of a 1 Repetition Max, according to research from the National Strength and Conditioning Association.
A much greater training percentage of a 1 Repetition Max is utilized with Explosive Movement.
Olympic Lift Movements
Research shows the greatest amount of Power Output with Olympic Lift Movement occurs with load of 70 to 80%.
Kettlebell Swing fall more into the Explosive Movement Olympic Lift Movement category.
Are Heavy Kettlebell Swings Better Than Deadlifts? | T Nation
Dr Bret Contreras' research demonstrated that Heavy Kettlebell Swing produce greater Power Output.
1) Squat Style Swing
a) 70 lb Swing Peak Vertical Force (N) 2,170-2,349 Peak Horizontal Force (N)166-182
b)140 lb Swing Peak Vertical Force (N)2,431-2,444 Peak Horizontal Force (N) 278-353
2) Hip Hings Swing
a) 70 lb Swing Peak Vertical Force (N)1,935-2,140 Peak Horizontal Force (N) 340-402
b)140 lb Swing Peak Vertical Force (N)2,325-2,550 Peak Horizontal Force (N) 499-520
This illustrates that the greatest amount of Power Output occurred with the heavier 140 lb Kettlebell, which obviously does not fall into the 30% category.
Contreras did not qualify the percentage of the poundage used in his research. However, it is obvious that a 140 lb Kettlebell Swing definitive more than 30%.
If a 140 lb Kettlebell Swing were 30%, that would mean it would have been based off a 466 lb Kettlebell Swing (140 lbs divided by 30%).
Special Strength
Yuri Verkhoshansky
Special Strength book is brilliant.
Verkhoshansky's break down the various Training Percentages that need to be elicited for the development of Speed, Power and Strength.
Speed Training is best developed with lighter load around 10 to 40%, with 30% being the sweet spot.
Take Home Message
1) Power: Explosive Movement such as Kettlebell Swings and Olympic Movements are optimally developed and elicited with load in the 70 to 80%.
2) Speed: Speed Movements are optimally developed with light load of 10 to 40%, with 30% being the sweet spot for most.
3) Strength Training Percentages:
a) Speed, Power and Limit Strength Training Percentage of 1 Repetition Max fall different categories. To elicit the right response, the right Training Percentage needs to be utilized.
b) Sets, Reps and Rest Periods: Virtually the same Sets, Repetitions and Rest Periods between apply to Speed, Power and Limit Strength Training.
What differentiates them from each other is the Training Percentage.
Kenny Croxdale