Is this REALLY the #1 Primary Reason for incorporating the Kettlebell Swing?

There are a variety of reasons for practicing the Kettlebell Swing - any style .

And even though the Swing is not exactly my best-loved kettlebell exercise, it doesn’t imply that we shouldn’t stop and extol its virtues every once in a while.

There are accounts of guys and gals rehabbing areas:

Lower backs, knees, etc.

There are stories of people stripping off body fat.

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

All these are remarkable .

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

It recovers lost athleticism.

Here’s why:

[1] A properly performed Swing strengthens , strengthens , and even adds 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).

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 guys 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 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 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 avoids this.

Your feet stay on the ground , but you’re pushing into the ground , generating related force feedback.

Therefore, you’re conditioning 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 substitute for running?

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

I’m just providing anecdotal evidence 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 click here throw.

A strong core is critical for increasing and expressing 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 gait - walking, running, sprinting, specifically .

[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 quicker , jump higher , hit with more force, 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 demonstrations of power.

But they are actually repeated exhibitions of power.

This is called “power-endurance.”

It’s the power to consistently display power without falling prey to fatigue.

Examples are rugby , futbol, and basketball players.

And not surprisingly, 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 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.

It’s probably because your deep core musculature is not working properly . If you need help with that, I’ll leave a link to a program that will help you fix it.

Stay Strong (and Athletic),

Geoff Neupert.