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

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

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

There are tales of guys and gals rehabbing body parts :

Lower backs, knees, etc.

There are stories of individuals stripping off body fat.

There are stories of individuals rebuilding their cardiorespiratory systems after “coronary events.”

All these are remarkable .

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

It recovers lost athleticism.

Here’s why:

[1] A properly executed Swing strengthens , reinforces , 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 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 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 circumvents this.

Your feet remain grounded , but you’re pushing into the ground , generating similar 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, certainly not. (But it probably wouldn’t hurt.)

I’m just providing some examples of what can be done, not necessarily advised.

Here’s what else:

[2] Swings Help 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 Swings throw.

A well-conditioned core is critical for increasing and displaying 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 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 harder , 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 displays of power.

But they are actually repeated demonstrations of power.

This is called “power-endurance.”

It’s the power to continuously display power without giving in to fatigue.

Examples are rugby union , futbol, and basketball players.

And not surprisingly, this is the primary trait 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.

Keep Strong (and Athletic),

Geoff Neupert.