Parveen Kumar1, Nitin Sehgal2, Dilbag Singh3, Dilpreet Kaur4, Masilamani Elayaraja5, Satheeshkumar Palanivel6, Yuni Astuti7, Bekir Erhan Orhan8, Ibnu Noufal Kambitta Valappil5, Karuppasamy Govindasamy9
1Central University of Haryana, Department of Physical Education, Mahendergarh, Haryana, India
2Sanatan Dharma College, Department of Physical Education, Ambala Cantt, Haryana, India
3Bhagwan Parshuram College, Department of Physical Education, Kurukshetra, Haryana, India
4Sri Balaji University, Department of Sports, Recreation and Wellness, Pune, India
5Pondicherry University, Department of Physical Education and Sports, Puducherry, India
6Bharathidasan University, Department of Physical Education and Yoga, Tiruchirappalli, Tamil Nadu, India
7Universitas Negeri Padang, Faculty of Sports Sciences, West Sumatra, Indonesia
8Istanbul Aydin University, Faculty of Sports Sciences, Istanbul, Turkiye
9SRM Institute of Science and Technology, Department of Physical Education and Sports Sciences, Faculty of Science and Humanities, Kattankulathur, Tamil Nadu, India
Investigating the Effectiveness of 12 Weeks of Kettlebell Training Compared to Bodyweight Resistance Training on Body Composition in Young Adult Males
Sport Mont 2024, 22(3), 127-135 | DOI: 10.26773/smj.241020
Abstract
This study compared the effects of bodyweight exercises with kettlebell resistance training on important body composition measures in male young adults. A passive control group was also included. Data from 18 young male participants, with an average age of (20.43±2.18) years, were included in the final analysis. The participants were divided into three groups at random: body weight resistance training group (BWRTG, n=6), kettlebell resistance training group (KRTG, n=6), and the control group (CG, n=6), which had no training. Body composition was evaluated through various metrics, including skeletal mass, body fat mass, body mass index, body fat percentage, waist-to-hip ratio, and visceral fat area. The 12-week progressive training programs for KRTG and BWRTG were structured with defined sets, repetitions, and intensity modifications. The results revealed that both the KRTG and BWRTG groups showed similar effects on body fat mass (p=0.032, ES=0.22; p=0.021, ES=0.29), body fat percentage (p=0.040, ES=0.22; p=0.037, ES=0.21), and visceral fat area (p=0.004, ES=0.36; p=0.002, ES=0.60). A significant improvement in the waist-to-hip ratio was observed in the KRTG group (p=0.036, ES=0.36), while no significant change was seen in the BWRTG group (p=0.036, ES=0.52). The results show that the 12-week KRTG and BWRTG regimens had comparable benefits on reductions in visceral fat area, body fat mass, and body fat percentage. These results indicate that both training methods are suitable for individuals aiming to enhance body composition, with kettlebell training providing an extra advantage in decreasing waist-to-hip ratio.
Keywords
visceral fat reduction, skeletal muscle mass, waist-to-hip ratio, body composition improvement, resistance training benefits
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