Kettlebell Swings

The kettlebell swing is the most foundational of all kettlebell movements. In this piece let’s go deep on why this is and how it’s possible for you to use it to get stronger, better conditioned, lose fat, and achieve all of your physical goals.

The swing is a ballistic exercise. What does this mean? The entire nature of it actually is moving with no point for rest. If you take a squat for instance at the top position you can rest. There is also the bottom of the movement though people have a tendency to go through that quickly. While the swing has a top and a bottom there is no time to rest.

Some of the people say that momentum is doing all of the work. Incorrect. While there is momentum in this movement that momentum has to start from somewhere. In truth all the time you are accelerating or decelerating the kettlebell. This takes power and strength. And it is directly applicable to many sports. Whereas most weight lifting is down slow and steady, few sports are. Instead this acceleration and deceleration is utilized. A kettlebell is a good way to develop that ability.

The swing also uses the posterior chain. Don’t really wish to be too filled with jargon here. What that means is the whole back side of the body. When people first see or try the kettlebell swing they regularly raise it with their shoulders. But that isn’t how its done. Instead the hips provide all of the power. These muscles aren’t well trained in the common public. But they should be and swings are a good way to get there.

You also learn how to use your entire body as one unit. The hands hold onto the kettlebell, often with a thick handle, so building some grip strength, another oft neglected side of exercise. But that power from the hip snap is broadcast up and through the hands. Apparent sports applications once more.

Then you have strength and endurance. In one exercise you get both. The swing can be done with big weights to build incredible explosiveness. It may also be done with a lighter weight for hundreds and even thousands of reps in a single workout (and for really superhuman people a single set).

If you had one exercise you might do, the kettlebell swing wouldn’t be a bad choice. This also builds all of the basics required for more advanced exercises like the kettlebell snatch test.

Logan Christopher runs Legendary Strength. If you would like to learn more about the benefits of kettlebell training take a look. As an example here’s a great article on the kettlebell snatch.