There are many reasons for using the Kettlebell Swing - any style .
And even though the Swing is far from my best-loved kettlebell exercise, it doesn’t imply that we shouldn’t take a moment to celebrate its virtues every once in a while.
There are stories of guys and gals rehabbing areas:
Lower backs, knees, etc.
There are accounts of people stripping off body fat.
There are examples of guys rebuilding their cardiorespiratory systems after “coronary events.”
All these are noteworthy.
But for me, the BEST reason to use the Swing is this:
It revives lost athleticism.
Here’s why:
[1] A properly done Swing trains , fortifies, 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 guys 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 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 forcefully engaging the ground, generating comparable ground reaction forces .
Therefore, you’re preparing 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 some examples of what can be done, not necessarily advised.
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 well-conditioned 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 here 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 speedier, jump with more height, hit stronger , and throw farther .
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 exhibitions of power.
But they are actually repeated demonstrations of power.
This is called “power-endurance.”
It’s the ability to repeatedly display power without succumbing to fatigue.
Examples are rugby union , football , and basketball players.
And not surprisingly, this is the primary quality we need in life.
Power and power-endurance are also the two major qualities 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 invest a “season” doing a bunch of Swings.
And if Swings irritate your lower back?It’s probably because your deep core musculature is not working properly . If you need help with that, I’ll provide a link to a program that will help you fix it.
Stay Strong (and Athletic),
Geoff Neupert.