There are many reasons for incorporating the Kettlebell Swing - any style .
And even though the Swing is not exactly my best-loved kettlebell exercise, it doesn’t suggest that we shouldn’t stop and extol its virtues every once in a while.
There are tales of people rehabbing body parts :
Lower backs, knees, etc.
There are accounts of folks stripping off body fat.
There are tales of people 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 performed Swing strengthens , builds up , and even builds some muscle on the Posterior Chain -
The muscle group primarily (not solely) involved in 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 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 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 get more info Swing circumvents this.
Your feet stay on the ground , but you’re pushing into the ground , generating comparable ground reaction forces .
Therefore, you’re training your tissues and joints for the ability to run while executing 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 ?
No, not at all . (But it probably wouldn’t hurt.)
I’m just providing informal observations of what can be done, not necessarily should be done .
Here’s what else:
[2] Swings Help 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 functional core is vital for increasing and expressing 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 locomotion, especially 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 faster , jump higher , 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 displayed is a 1RM Deadlift.
Sports are displays 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 , futbol, and basketball players.
And coincidentally , this is the primary attribute we need in life.
Power and power-endurance are also the two major attributes we lose hold of 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 irritate 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.
Keep Strong (and Athletic),
Geoff Neupert.