There are many reasons for using the Kettlebell Swing - any variety.
And even though the Swing is maybe not my top kettlebell exercise, it doesn’t indicate that we shouldn’t take a moment to celebrate its virtues every once in a while.
There are stories of individuals rehabbing areas:
Lower backs, knees, etc.
There are stories of individuals stripping off body fat.
There are examples of people rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the ultimate reason to perform the Swing is this:
It restores lost athleticism.
Here’s why:
[1] A properly carried out Swing trains , reinforces , 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 individuals still think they ‘need to run’ to ‘get back Kettlebell in shape.’
Running is fine.
I have no problem doing it.
I used to be a “runner.” (Shockingly enough.)
The problem is, after driving a desk for 20+ years, your joints and muscles can’t take that kind of beating 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 minimizes this.
Your feet stay on the ground , but you’re pushing into the ground , generating comparable ground reaction forces .
Therefore, you’re conditioning your tissues and joints for the ability to run while performing 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 substitute for running?
No, certainly not. (But it probably wouldn’t hurt.)
I’m just providing informal observations of what can be done, not necessarily should be done .
Here’s what else:
[2] Swings Assist Train Your Midsection (Core):
Your core is the group of muscles that support and stabilize (inner unit) and transmit force (outer unit) around your body so you can run, jump, and throw.
A functional core is vital for increasing and expressing your athleticism.
Properly done 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.
The more powerful athlete can run faster , jump with more height, hit harder , and throw with more distance.
An example of power exhibited is a vertical jump or a 100m sprint or Mike Tyson in his prime.
By contrast, maximum strength displayed is a 1RM Deadlift.
Sports are exhibitions of power.
But they are actually repeated demonstrations of power.
This is called “power-endurance.”
It’s the power to repeatedly display power without falling prey to fatigue.
Examples are rugby union , football , and basketball players.
And interestingly , this is the primary attribute we need in life.
Power and power-endurance are also the two major attributes we lose hold of 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 invest a “season” doing a bunch of Swings.
And if Swings aggravate 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.
Keep Strong (and Athletic),
Geoff Neupert.