There are lots of reasons for using the Kettlebell Swing - any style .
And even though the Swing is far from my preferred kettlebell exercise, it doesn’t suggest that we shouldn’t take a moment to celebrate its virtues every once in a while.
There are examples of individuals rehabbing body parts :
Lower backs, knees, etc.
There are examples of people stripping off body fat.
There are examples of individuals rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the main reason to perform the Swing is this:
It rebuilds lost athleticism.
Here’s why:
[1] A properly executed Swing trains , fortifies, and even builds some muscle on the Posterior Chain -
The muscle group primarily (not solely) responsible for 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 people 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 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 circumvents this.
Your feet keep contact with the floor, but you’re pushing into the ground , generating related force feedback.
Therefore, you’re preparing your tissues and joints for the ability to run while performing 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 substitute for running?
No, definitely not . (But it probably wouldn’t hurt.)
I’m just check here providing some examples of what can be done, not necessarily advised.
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 essential 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 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 use of strength.
The more powerful athlete can run faster , jump higher , 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 displayed 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 power to continuously display power without falling prey to fatigue.
Examples are rugby , soccer , and basketball players.
And not surprisingly, this is the primary attribute we need in life.
Power and power-endurance are also the two major qualities we lose as we age - if you don’t work on them.
So, if you’re feeling like you’ve lost your athleticism, you may want to return for a “season” doing a bunch of Swings.
And if Swings hurt 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.
Stay Strong (and Athletic),
Geoff Neupert.