There are a Kettlebell variety of reasons for incorporating the Kettlebell Swing - any variety.
And even though the Swing is not exactly my top kettlebell exercise, it doesn’t imply that we shouldn’t pause to praise its virtues every once in a while.
There are tales of individuals rehabbing body parts :
Lower backs, knees, etc.
There are stories of people stripping off body fat.
There are examples of people rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the BEST reason to perform the Swing is this:
It recovers lost athleticism.
Here’s why:
[1] A properly carried out Swing activates , strengthens , and even builds 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 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 impact 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 stay on the ground , but you’re pushing into the ground , generating similar ground reaction forces .
Therefore, you’re strengthening your tissues and joints for the ability to run while performing 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, definitely 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 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 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 gait - walking, running, sprinting, specifically .
[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 quicker , jump further , hit stronger , and throw further .
An example of power exhibited 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 demonstrations of power.
But they are actually repeated demonstrations of power.
This is called “power-endurance.”
It’s the capability to regularly display power without falling prey to fatigue.
Examples are rugby , soccer , and basketball players.
And coincidentally , 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 maintain 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 compromised. 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.