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Abstract

International Journal of Exercise Science 8(2) : 124-133, 2015. The aim of this current study is to evaluate the changes in body composition and hand grip strength following high intensity interval training (HIIT) utilizing kettlebells and battle ropes. We hypothesize results will show that our HIIT protocol will improve grip strength and body composition. Subjects in the experimental and control group consist of 13 college-aged students (9 females; 4 males). Subjects in both groups complete a pre-test and post-test consisting of height, weight, grip strength via handgrip dynamometers and body composition via skinfold calipers. The experimental group completes a 5-week training session while the control continues their normal workout routines. Experimental group will undergo 5 weeks of HIIT for 3 sessions per week, consisting of a 20-minute protocol with an exercise work-to-rest ratio of 1:1 (15sec exercise; 15sec rest) alternating 2 minutes of kettlebell exercises with 2 minutes of battle rope exercises totaling four sets of each of the five exercises. To examine the group and time effects on grip strength and body comp results, a two-way repeated measured ANOVA and paired sample t-test was used. The only significant finding was in right handgrip strength (RHGS) which improved from 39.5kg±10.63kg to 42.08kg±11.45kg. There were no significant differences in body composition or left handgrip strength (LHGS). Our results suggest that HIIT using kettlebells and battle ropes does not elicit significant changes in body composition or LHGS over a 5-week period, although there were minor improvements in these measurements for the experimental group.

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