The kettlebell swing is the most foundational of all kettlebell exercises. In this post let’s go deep on why this is and how it’s possible for you to use it to get stronger, build endurance, get rid of fat, and achieve all your fitness goals.
The swing is a ballistic exercise. What does this mean? The whole nature of it really is moving with no point of stopping. If you take a squat for example at the very top position you can rest. There’s also the bottom position though folk have a tendency to go through that quickly. While the swing has a top and a bottom there is not any rest.
A few people say that momentum is doing all the work. Not true. While there is momentum in this movement that momentum has to be started by muscle. In fact the entire time you are accelerating or decelerating the kettlebell. This takes strength and power. And it’s at once relevant to many sports. While most weightlifting is down slow, few sports are. Instead this acceleration and deceleration is utilized. A kettlebell is a powerful method to gain that ability.
The swing also uses the posterior chain. Don’t really wish to be too technical here. What that implies is the entire back side of the body. When people first see or try the kettlebell swing they regularly raise it with their hands. But that’s not how its done. Instead the legs provide all of the power. These muscles are not well trained in the general public. But they should be and swings are a phenomenal method to get there.
You also learn to use your complete body as one unit. The hands hold onto the kettlebell, often with a thick handle, therefore building some grip strength, another oft neglected side of training. But that power from the hip snap is broadcast up and thru the hands. Obvious athletic applications once again.
Then you have strength and endurance. In one exercise you get both. The swing can be done with big weights to build tremendous explosive power. It can also be done with a lighter weight for hundreds and even thousands of reps in a single workout (and for really superhuman folks a single set).
If you had one exercise you might do, the kettlebell swing would not 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 on the benefits of kettlebell training examine it. As an example here is a great article on the kettlebell snatch.