There are numerous reasons for practicing the Kettlebell Swing - any style .
And even though the Swing is not exactly my favorite kettlebell exercise, it doesn’t suggest that we shouldn’t pause to praise its virtues every once in a while.
There are examples of people rehabbing body parts :
Lower backs, knees, etc.
There are examples of folks stripping off body fat.
There are stories of individuals rebuilding their cardiorespiratory systems after “coronary events.”
All these are fantastic .
But for me, the greatest reason to perform the Swing is this:
It recovers lost athleticism.
Here’s why:
[1] A properly executed Swing activates , builds up , and even adds some muscle on the Posterior Chain -
The muscle group primarily (not solely) essential 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 more info ‘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 working desk jobs 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 in 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 stay on the ground , but you’re “driving” into the ground , generating comparable 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 transitional tool to running ?
No, certainly not. (But it probably wouldn’t hurt.)
I’m just providing anecdotal evidence of what can be done, not necessarily recommended .
Here’s what else:
[2] Swings Support Train Your Midsection (Core):
Your core is the group of muscles that stabilize (inner unit) and transfer force (outer unit) around your body so you can run, jump, and throw.
A functional core is essential for increasing and displaying 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 application of strength.
The more powerful athlete can run faster , jump further , hit stronger , and throw with more distance.
An example of power displayed is a vertical jump or a 100m sprint or Mike Tyson in his prime.
By contrast, maximum strength demonstrated is a 1RM Deadlift.
Sports are displays of power.
But they are actually repeated demonstrations of power.
This is called “power-endurance.”
It’s the ability to regularly display power without falling prey to fatigue.
Examples are rugby union , football , and basketball players.
And interestingly , this is the primary quality 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 train 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 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.