There are lots of reasons for incorporating the Kettlebell Swing - any flavor .
And even though the Swing is not exactly my best-loved kettlebell exercise, it doesn’t indicate that we shouldn’t stop and extol its virtues every once in a while.
There are examples of individuals rehabbing areas:
Lower backs, knees, etc.
There are examples of individuals stripping off body fat.
There are stories of individuals rebuilding their cardiorespiratory systems after “coronary events.”
All these are noteworthy.
But for me, the ultimate reason to perform the Swing is this:
It revives lost athleticism.
Here’s why:
[1] A properly performed Swing activates , builds up , and even adds some muscle on the Posterior Chain -
The muscle group primarily (not solely) key to walking, jogging, running, rucking, sprinting and lifting stuff from the ground (like throwing your opponent in a grappling sport).
Here’s a pic -As you can see, it’s the muscles on the backside of your body, including your lower back, your hips (glutes), hamstrings, calves, and even the muscles on the bottom of your feet.
Many guys still think they ‘need to run’ to ‘get back in shape.’
Running is fine.
I have no problem doing it.
I used to be a “runner.” (Shockingly enough.)
The problem is, after sitting at a desk for 20+ years, your joints and muscles can’t take that kind of strain because they’re chronically short and tight (on the front of your body) and overly-lengthened and neurologically inhibited (on the back of your body).
And this is why there’s such a high injury rate running .
Court and field sports are no different.
And that’s because when you walk, your body absorbs about 1.2x bodyweight when your foot hits the ground. (Called Vertical Ground Reaction Force.)
When you run, your body absorbs 2.5x bodyweight when your foot hits the ground.
And about 50% of people who run will experience some sort of lower limb injury.
A properly performed KB Swing reduces this.
Your feet keep contact with the floor, but you’re “driving” into the ground , generating similar ground reaction forces .
Therefore, you’re training your tissues and joints for the ability to run while executing Kettlebell Swings.
This is why we often hear about individuals who could “suddenly” run from a steady diet of KB Swings without doing any running.
Now, am I saying you should use KB Swings as a bridge to running ?
No, certainly not. (But it probably wouldn’t hurt.)
I’m just providing informal observations of what can be done, not necessarily recommended .
Here’s what else:
[2] Swings Assist Train Your Midsection (Core):
Your core is the group of muscles that keep stable (inner unit) and move force (outer unit) around your body so you can run, jump, and throw.
A functional core is critical for increasing and showing your athleticism.
Properly performed 2-Hand Swings train your abdominals - your inner and outer units.
And 1-Hand Swings train the 4 major sling systems involved in movement patterns like walking, running, and sprinting .
[3] Swings Train You To Produce More Power and Power Endurance:
Power is a measure of work and it’s the expression of strength. here
The more powerful athlete can run quicker , jump higher , hit stronger , and throw with more distance.
An example of power shown is a vertical jump or a 100m sprint or Mike Tyson in his prime.
By contrast, maximum strength shown is a 1RM Deadlift.
Sports are exhibitions of power.
But they are actually repeated displays of power.
This is called “power-endurance.”
It’s the capability to continuously display power without succumbing to fatigue.
Examples are rugby , football , and basketball players.
And interestingly , this is the primary quality we need in life.
Power and power-endurance are also the two major characteristics we diminish as we age - if you don’t work on them.
So, if you’re feeling like you’ve lost your athleticism, you may want to return for a “season” doing a bunch of Swings.
And if Swings hurt your lower back?It’s probably because your deep core musculature is malfunctioning . If you need help with that, I’ll share a link to a program that will help you fix it.
Remain Strong (and Athletic),
Geoff Neupert.