There are lots of reasons for practicing the Kettlebell Swing - any flavor .

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

There are accounts of guys and gals rehabbing body parts :

Lower backs, knees, etc.

There are accounts of individuals stripping off body fat.

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

All these are fantastic .

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

It rebuilds lost athleticism.

Here’s why:

[1] A properly done Swing activates , builds up , and even adds some muscle on the Posterior Chain -

The muscle group primarily (not solely) key 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 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 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 minimizes this.

Your feet stay on the ground , 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 performing Kettlebell Swings. more info

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 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 stabilize (inner unit) and move force (outer unit) around your body so you can run, jump, and throw.

A strong core is critical 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 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 with more height, hit with more force, and throw farther .

An example of power displayed is a vertical jump or a 100m sprint or Mike Tyson in his prime.

By contrast, maximum strength displayed 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 capability to regularly display power without falling prey to fatigue.

Examples are rugby union , futbol, and basketball players.

And interestingly , this is the primary attribute we need in life.

Power and power-endurance are also the two major attributes we lose hold of 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 leave a link to a program that will help you fix it.

Remain Strong (and Athletic),

Geoff Neupert.