There are many reasons for practicing the Kettlebell Swing - any flavor .
And even though the Swing is not exactly 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 accounts of individuals rehabbing areas:
Lower backs, knees, etc.
There are accounts of people stripping off body fat.
There are examples of people rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the ultimate reason to practice the Swing is this:
It restores lost athleticism.
Here’s why:
[1] A properly executed Swing activates , strengthens , and even adds some muscle on the Posterior Chain -
The muscle group primarily (not solely) responsible for walking, jogging, running, rucking, sprinting and lifting stuff from click here 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 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 pushing into the ground , generating comparable ground reaction forces .
Therefore, you’re training 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 transitional tool to running ?
No, not at all . (But it probably wouldn’t hurt.)
I’m just providing some examples 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 transfer 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 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 use of strength.
The more powerful athlete can run faster , jump higher , hit stronger , and throw farther .
An example of power exhibited 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 displays of power.
But they are actually repeated displays of power.
This is called “power-endurance.”
It’s the power to regularly display power without succumbing 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 attributes 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 invest a “season” doing a bunch of Swings.
And if Swings aggravate 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.
Remain Strong (and Athletic),
Geoff Neupert.