Is this REALLY the #1 Best Reason for using the Kettlebell Swing?

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

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

There are stories of guys and gals rehabbing body parts:

Lower backs, knees, etc.
There are stories of folks stripping off body fat.
There are stories of guys rebuilding their cardiorespiratory systems after “coronary events.”
All these are fantastic.
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 builds 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).
Here’s a pic -
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 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 circumvents this.

Your feet stay on the ground, but you’re “driving” into the ground, generating similar ground reaction forces.

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, not at all. (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 [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 strong, functional core is critical for increasing and displaying 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 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 application of strength.

The more powerful athlete can run faster, jump higher, hit harder, 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 displayed is a 1RM Deadlift.

Sports are displays of power.

But they are actually repeated displays of power.

This is called “power-endurance.”

It’s the ability to repeatedly display power without succumbing to fatigue.

Examples are rugby, soccer (football / futbol), and basketball players.

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

Power and power-endurance are also the two major qualities we lose as we age - if you don’t train 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.
And if Swings aggravate your lower back?
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.
Stay Strong (and Athletic),
Geoff