There are many reasons for performing the Kettlebell Swing - any flavor .
And even though the Swing is not exactly my preferred kettlebell exercise, it doesn’t imply that we shouldn’t pause to praise its virtues every once in a while.
There are accounts of people rehabbing body parts :
Lower backs, knees, etc.
There are stories of folks stripping off body fat.
There are tales of guys rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the greatest reason to practice the Swing is this:
It recovers lost athleticism.
Here’s why:
[1] A properly carried out Swing activates , fortifies, and even builds some muscle on the Posterior Chain -
The muscle group primarily (not solely) essential 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 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 minimizes this.
Your feet stay on the ground , but you’re forcefully engaging the ground, generating related force feedback.
Therefore, you’re conditioning your tissues and joints for the ability to run while doing 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 transitional tool to running get more info ?
No, definitely not . (But it probably wouldn’t hurt.)
I’m just providing anecdotal evidence of what can be done, not necessarily advised.
Here’s what else:
[2] Swings Assist Train Your Midsection (Core):
Your core is the group of muscles that keep stable (inner unit) and transmit force (outer unit) around your body so you can run, jump, and throw.
A well-conditioned core is critical for increasing and expressing 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 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 application of strength.
The more powerful athlete can run quicker , jump higher , hit harder , and throw further .
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 exhibitions of power.
This is called “power-endurance.”
It’s the capability to regularly display power without giving in to fatigue.
Examples are rugby union , football , 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 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 irritate your lower back?It’s probably because your deep core musculature is not working properly . 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.