There are numerous reasons for performing the Kettlebell Swing - any variety.
And even though the Swing is far from my favorite kettlebell exercise, it doesn’t mean that we shouldn’t pause to praise its virtues every once in a while.
There are examples of individuals rehabbing body parts :
Lower backs, knees, etc.
There are accounts of folks stripping off body fat.
There are accounts of people rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the main reason to practice the Swing is this:
It revives lost athleticism.
Here’s why:
[1] A properly done Swing strengthens , builds up , and even develops 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 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 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 “driving” into the ground , generating similar 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 bridge to running ?
No, definitely not . (But it probably wouldn’t hurt.)
I’m just providing Power informal observations 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 well-conditioned core is essential for increasing and showing 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 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 use of strength.
The more powerful athlete can run speedier, jump with more height, hit with more force, and throw farther .
An example of power shown 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 exhibitions of power.
This is called “power-endurance.”
It’s the ability to continuously display power without falling prey to fatigue.
Examples are rugby , football , and basketball players.
And coincidentally , this is the primary trait we need in life.
Power and power-endurance are also the two major characteristics we diminish 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 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 not working properly . If you need help with that, I’ll leave a link to a program that will help you fix it.
Keep Strong (and Athletic),
Geoff Neupert.