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

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

There are tales of individuals rehabbing areas:

Lower backs, knees, etc.

There are accounts of folks stripping off body fat.

There are accounts 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 rebuilds lost athleticism.

Here’s why:

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

The muscle group primarily (not solely) responsible for 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 sitting at a desk for 20+ years, your joints and muscles can’t take that kind of beating 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 circumvents this.

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

Therefore, you’re strengthening your tissues and joints for the ability to run while performing 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 bridge to running ?

No, certainly not. (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 Support Train Your Midsection (Core):

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

A solid core is vital for increasing and expressing 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 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 stronger , and throw with more distance.

An example of power exhibited 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 exhibitions of power.

But they are actually repeated demonstrations of power.

This is called “power-endurance.”

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

Examples are rugby union , football , and basketball players.

And not surprisingly, 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 train them.

So, if you’re feeling like you’ve lost your athleticism, you may want to Power return for a “season” doing a bunch of Swings.

It’s probably because your deep core musculature is compromised. 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.