There are lots of reasons for incorporating the Kettlebell Swing - any style .

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 individuals rehabbing areas:

Lower backs, knees, etc.

There are tales of folks stripping off body fat.

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

All these are remarkable .

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

It restores lost athleticism.

Here’s why:

[1] A properly executed Swing trains , strengthens , and even develops 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 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 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 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 minimizes this.

Your feet keep contact with the floor, but you’re forcefully engaging the ground, generating similar ground reaction forces .

Therefore, you’re training your tissues and joints for the ability to run while executing Kettlebell Swings.

This is why we often hear about individuals 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, certainly not. (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 Help Train Your Midsection (Core):

Your core is the group of muscles that stabilize (inner unit) and transfer force (outer unit) around your body so you can run, jump, and throw.

A solid core is essential for increasing and showing your athleticism.

Properly executed 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 expression of strength.

The more powerful athlete can run faster , jump higher , hit harder , and throw with more distance.

An example of power shown 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 demonstrations of power.

But they are actually repeated exhibitions of power.

This is called “power-endurance.”

It’s the capability to consistently display power without succumbing to fatigue.

Examples are rugby , futbol, and basketball players.

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

Power and power-endurance are also the Running 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 go back and spend 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.