There are numerous reasons for practicing the Kettlebell Swing - any flavor .
And even though the Swing is far from my best-loved kettlebell exercise, it doesn’t imply that we shouldn’t pause to praise its virtues every once in a while.
There are tales of individuals rehabbing areas:
Lower backs, knees, etc.
There are examples of folks stripping off body fat.
There are stories of people rebuilding their cardiorespiratory systems after “coronary events.”
All these are impressive .
But for me, the greatest reason to practice the Swing is this:
It revives lost athleticism.
Here’s why:
[1] A properly done Swing trains , builds up , and even adds 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 read more 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 working desk jobs 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 Swing reduces this.
Your feet remain grounded , but you’re pushing into the ground , generating comparable ground reaction forces .
Therefore, you’re conditioning 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 substitute for running?
No, definitely not . (But it probably wouldn’t hurt.)
I’m just providing some examples of what can be done, not necessarily recommended .
Here’s what else:
[2] Swings Support Train Your Midsection (Core):
Your core is the group of muscles that keep stable (inner unit) and move force (outer unit) around your body so you can run, jump, and throw.
A functional core is critical for increasing and displaying 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 application of strength.
The more powerful athlete can run faster , jump with more height, hit harder , and throw with more distance.
An example of power exhibited 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 displays 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 union , futbol, and basketball players.
And coincidentally , this is the primary attribute 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 return for a “season” doing a bunch of Swings.
And if Swings irritate your lower back?It’s probably because your deep core musculature is compromised. 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.