There are many reasons for practicing the Kettlebell Swing - any flavor .
And even though the Swing is maybe not my best-loved kettlebell exercise, it doesn’t mean that we shouldn’t take a moment to celebrate its virtues every once in a while.
There are stories of guys and gals rehabbing body parts :
Lower backs, knees, etc.
There are accounts of individuals stripping off body fat.
There are stories of guys rebuilding their cardiorespiratory systems after “coronary events.”
All these are fantastic .
But for me, the greatest reason to use the Swing is this:
It restores lost athleticism.
Here’s why:
[1] A properly carried out Swing engages, 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 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 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 minimizes this.
Your feet keep contact with the floor, but you’re pushing into the ground , generating comparable ground reaction forces .
Therefore, you’re preparing your tissues and joints for the ability to run while doing Kettlebell Swings.
This is why we often hear about athletes 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, definitely not . (But it probably wouldn’t hurt.)
I’m just providing some examples of what can be done, not necessarily recommended .
Here’s what else:
[2] Swings Help 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 critical for increasing and showing your athleticism.
Properly executed 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 speedier, jump further , hit harder , and throw with more distance.
An example of power exhibited is a vertical jump or a 100m sprint or Mike Tyson in here his prime.
By contrast, maximum strength shown is a 1RM Deadlift.
Sports are displays of power.
But they are actually repeated displays of power.
This is called “power-endurance.”
It’s the power to regularly display power without falling prey to fatigue.
Examples are rugby , futbol, and basketball players.
And coincidentally , this is the primary attribute we need in life.
Power and power-endurance are also the two major characteristics we lose as we age - if you don’t train 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 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.
Stay Strong (and Athletic),
Geoff Neupert.