There are numerous reasons for incorporating the Kettlebell Swing - any type .

And even though the Swing is maybe not my best-loved kettlebell exercise, it doesn’t suggest that we shouldn’t take a moment to celebrate its virtues every once in a while.

There are stories of individuals rehabbing areas:

Lower backs, knees, etc.

There are accounts of folks stripping off body fat.

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

All these are noteworthy.

But for me, the main reason to perform the Swing is this:

It rebuilds lost athleticism.

Here’s why:

[1] A properly executed Swing engages, fortifies, and even adds some muscle on the Posterior Chain -

The muscle group primarily (not solely) essential 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 sitting at a desk for 20+ years, your joints and muscles can’t take that kind of strain 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 stay on the ground , but you’re “driving” into the ground , generating related force feedback.

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

No, definitely not . (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 transmit force (outer unit) around your body so you can run, jump, and throw.

A solid core is critical for increasing and showing 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 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 use of strength.

The more powerful athlete can run quicker , jump higher , hit harder , and throw farther .

An example of power shown 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 ability to consistently display power click here without giving in to fatigue.

Examples are rugby union , soccer , and basketball players.

And coincidentally , this is the primary trait we need in life.

Power and power-endurance are also the two major characteristics we lose hold of as we age - if you don’t train them.

So, if you’re feeling like you’ve lost your athleticism, you may want to invest 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.

Remain Strong (and Athletic),

Geoff Neupert.