Could this be genuinely the #1 Primary Reason for using the Kettlebell Swing?

There are many reasons for incorporating the Kettlebell Swing - any type .

And even though the Swing is not exactly my best-loved kettlebell exercise, it doesn’t suggest that we shouldn’t take a moment to celebrate its virtues every once in a while.

There are stories of guys and gals rehabbing areas:

Lower backs, knees, etc.

There are accounts of individuals stripping off body fat.

There are tales of people rebuilding their cardiorespiratory systems after “coronary events.”

All these are remarkable .

But for me, the greatest reason to use the Swing is this:

It revives lost athleticism.

Here’s why:

[1] A properly carried out Swing engages, reinforces , and even develops 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).

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 here ‘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 impact 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 avoids this.

Your feet remain grounded , but you’re forcefully engaging the ground, generating related force feedback.

Therefore, you’re training 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 ?

No, not at all . (But it probably wouldn’t hurt.)

I’m just providing anecdotal evidence 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 support and stabilize (inner unit) and transmit force (outer unit) around your body so you can run, jump, and throw.

A functional 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 expression of strength.

The more powerful athlete can run quicker , jump further , hit harder , and throw further .

An example of power shown 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 demonstrations of power.

But they are actually repeated demonstrations of power.

This is called “power-endurance.”

It’s the ability to repeatedly display power without succumbing to fatigue.

Examples are rugby union , football , 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 maintain 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.

It’s probably because your deep core musculature is malfunctioning . If you need help with that, I’ll provide a link to a program that will help you fix it.

Remain Strong (and Athletic),

Geoff Neupert.