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

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

There are accounts of people rehabbing body parts :

Lower backs, knees, etc.

There are stories of individuals stripping off body fat.

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

All these are fantastic .

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

It recovers lost athleticism.

Here’s why:

[1] A properly carried out Swing trains , strengthens , and even builds 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 individuals 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 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 avoids this.

Your feet remain grounded , 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 performing Kettlebell Swings.

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 bridge to running ?

No, certainly not. (But it probably wouldn’t hurt.)

I’m just providing informal observations of website 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 stabilize (inner unit) and transmit 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 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 use of strength.

The more powerful athlete can run quicker , jump with more height, hit with more force, 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 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 continuously display power without succumbing to fatigue.

Examples are rugby , futbol, and basketball players.

And interestingly , 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 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 share a link to a program that will help you fix it.

Keep Strong (and Athletic),

Geoff Neupert.