There are lots of reasons for practicing the Kettlebell Swing - any variety.
And even though the Swing is far from my favorite kettlebell exercise, it doesn’t imply that we shouldn’t take a moment to celebrate its virtues every once in a while.
There are tales of individuals rehabbing areas:
Lower backs, knees, etc.
There are examples of individuals stripping off body fat.
There are stories of guys rebuilding their cardiorespiratory systems after “coronary events.”
All these are noteworthy.
But for me, the ultimate reason to perform the Swing is this:
It recovers lost athleticism.
Here’s why:
[1] A properly performed Swing strengthens , reinforces , and even develops some muscle on the Posterior Chain -
The muscle group primarily (not solely) involved in 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 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 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 minimizes this.
Your feet stay on the ground , but you’re forcefully engaging the ground, generating similar ground reaction forces .
Therefore, you’re strengthening your tissues and joints for the ability to run while doing Kettlebell Swings.
This is why we often hear about guys 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, not at all . (But it probably wouldn’t hurt.)
I’m just providing anecdotal evidence of what can be done, not necessarily should be done .
Here’s what else:
[2] Swings Support Train Your Midsection (Core):
Your core is the group of muscles that support and stabilize (inner unit) and move force (outer unit) around your body so you can run, jump, and throw.
A solid core is essential for increasing and expressing 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.
The more powerful athlete can run faster , jump higher , hit with more force, 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 displays of power.
This is called “power-endurance.”
It’s the power to consistently display power without giving in 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 characteristics we lose hold of as we age - if you here don’t maintain them.
So, if you’re feeling like you’ve lost your athleticism, you may want to go back and spend 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 provide a link to a program that will help you fix it.
Keep Strong (and Athletic),
Geoff Neupert.